Roasting vegetables is a simple and delicious way to cook veggies that enhances their natural flavors. When vegetables are roasted at high heat, their sugars caramelize which brings out their sweetness. The high heat also intensifies their overall flavor and gives them a delicious roasted aroma. In addition to making veggies taste amazing, roasting has many health benefits over other cooking methods. Here we’ll explore why you should be roasting your vegetables and highlight the key benefits this cooking technique offers.
What is roasting?
Roasting refers to cooking vegetables in a hot oven, usually at temperatures between 375-425°F. The high dry heat cooks the vegetables evenly and caramelizes their natural sugars. Roasting uses little to no oil or liquids, just the hot air in the oven circulating around the veggies. It involves cutting vegetables into pieces, tossing them with a small amount of oil, spreading them on a baking sheet, and cooking until browned and tender. Roasting produces a concentrated, intense flavor in vegetables and also gives them a lovely roasted texture.
Benefits of roasting over other cooking methods
Enhances flavor
The high heat of the oven caramelizes the natural sugars in vegetables, enhancing their sweetness and overall flavor. Roasting concentrates veggies’ tastes and brings out their essence in a way steaming and boiling can’t. The browned and crispy edges of roasted veggies also provide delicious flavor.
Retains nutrients
Roasting is a dry heat method that uses little liquid, allowing vegetables to retain more of their natural vitamins and minerals. Steaming can decrease vitamins B and C in particular by leaching them into cooking liquid. Because roasting uses no water, the nutrients mostly stay locked inside the veggies.
Requires less added fat
Roasting only requires a light coating of oil on the vegetables, rather than submerging them in oil to cook. A small amount of heart-healthy olive oil or avocado oil is all that’s needed for roasting. Deep frying and sauteing veggies in copious oil is more unhealthy.
Natural method
Simple roasted vegetables are a more natural way of cooking compared to casseroles or heavily seasoned veggie dishes. Roasting accentuates the vegetables’ inherent flavors without glopping on cheese, cream, or fatty sauces. The natural roasted flavors shine through.
Easy hands-off cooking
Once the vegetables are prepped and placed on baking sheets, they can be popped in the oven and mostly left alone to roast. Roasting requires little attention or hands-on time compared to stir-frying or sauteing. You can focus your energy on other parts of the meal while the veggies roast away.
Top health benefits of roasted vegetables
Beyond being delicious, roasting vegetables offers many excellent health and nutritional benefits:
1. Increased antioxidants
Several studies have found roasting can significantly increase antioxidant levels in certain vegetables. Antioxidants are compounds that counteract oxidative damage by free radicals in our bodies. Research showed that roasted red peppers contained almost double the antioxidants of raw red peppers. Roasted garlic has also been shown to have nearly double the antioxidants of raw garlic.
2. Improved absorption of certain nutrients
The heat from roasting can make it easier for our bodies to absorb and utilize certain nutrients compared to raw veggies. For example, roasting converts some beta-carotene into an active form of Vitamin A that our bodies digest better. Roasted veggies may also offer increased absorption of B vitamins like niacin, iron, and zinc.
3. Natural sweetness
Vegetables contain natural sugars that caramelize and concentrate when roasted, making many veggies taste sweeter. The natural sugars that are released add sweetness without having to add sugar. Kids may be more likely to enjoy roasted vegetables as their sweet flavors develop.
4. Digestibility
Because roasting softens vegetables’ tough cell walls it can make them easier to digest, especially for people with sensitive digestive systems. The high heat breaks down fibers and compounds that can cause digestive issues like gas and bloating in raw vegetables. Roasting helps unlock nutrients and make them gentler on digestion.
5. Disease prevention
Many roasted vegetables contain powerful compounds that may help prevent disease. For example, roasting garlic and tomatoes boosts their levels of lycopene, which research has connected to lower risks of cancer and heart disease. Roasted veggies provide a wealth of antioxidants and anti-inflammatory compounds for overall health.
6. Lower calorie cooking method
Compared to deep frying or cooking veggies with lots of added butter or oils, roasting is a lower calorie preparation. Using minimal healthy oils to roast makes it a cooking style friendly for weight management. You can enjoy delicious roasted veggies without all the extra calories from multiple sources of fat.
7. Intensifies flavors
Roasting condenses and intensifies the complex flavors already present in vegetables. It adds depth of flavor not found in raw or boiled vegetables and creates rich, delicious caramelized flavors unmatched by other cooking methods.
Best vegetables to roast
Almost any vegetable can be roasted but some are especially well suited to roasting’s high dry heat. These veggies shine when roasted:
Root vegetables
Root veggies like carrots, sweet potatoes, beets, turnips, and parsnips become caramelized and sweet when roasted. Their starchiness gives them great roasted texture. Cubed butternut squash also roasts beautifully.
Broccoli and cauliflower
These cruciferous veggies develop a delicious nutty flavor when roasted, with crispy browned bits. Break them into florets before roasting.
Brussels sprouts
Brussels sprouts roast up deliciously browned and caramelized. Roasting brings out their sweetness.
Asparagus
Slender asparagus gets nice charred ends from roasting that offset its grassy flavor. Toss roasted asparagus with lemon juice and zest.
Bell peppers
All bell peppers are perfect roasted but red peppers develop a rich condensed sweetness when charred in the oven.
Eggplant
Eggplant is transformed when roasted, becoming ultra creamy and soft with sweet meaty flesh. Cubed, sliced, or whole roasted eggplant is delicious.
Mushrooms
Meaty mushrooms like cremini, portobello, and white button mushroom dry out nicely when roasted, intensifying their savory umami flavor.
Tomatoes
Grape and cherry tomatoes blister beautifully when roasted, concentrating their flavor. Larger tomatoes can be roasted too.
Garlic
Roasted garlic becomes spreadably sweet and savory. Whole roasted garlic bulbs are a delicious way to enjoy this health-boosting vegetable.
Onions
Onions soften and sweeten tremendously when slowly roasted. Red, yellow, or sweet onions all shine when roasted.
Zucchini and summer squash
Zucchini, yellow squash and other summer squash develop a rich flavor when oven-roasted with just a bit of oil and seasoning.
Cauliflower
Cauliflower florets transform from bland to nutty and almost sweet when roasted with a touch of spice.
| Vegetable | Roasting temp | Roasting time |
|---|---|---|
| Broccoli | 425°F | 15-20 minutes |
| Carrots | 400°F | 20-30 minutes |
| Potatoes | 400°F | 30-40 minutes |
| Brussels sprouts | 400°F | 20-30 minutes |
| Asparagus | 425°F | 10-15 minutes |
| Cauliflower | 400°F | 20-25 minutes |
| Eggplant | 400°F | 25-30 minutes |
| Squash | 400°F | 25-35 minutes |
| Onions | 400°F | 35-40 minutes |
| Tomatoes | 425°F | 15-20 minutes |
Tips for roasting vegetables perfectly
Roasting vegetables may seem simple but there are some important tricks for getting the best results:
Cut uniform sizes
Cut veggies into equal-sized pieces to ensure even cooking. Larger pieces may undercook while smaller ones burn. Uniform 1-2 inch pieces are ideal.
Toss in oil
Lightly coat veggies in just 1-2 tbsp oil like olive or avocado oil before roasting. This prevents sticking and helps distribute heat.
Don’t crowd pan
Spread veggies out on baking sheets in a single layer, not crowded. Crowding causes steaming instead of roasting.
Season well
Flavor veggies before roasting with herbs, spices, garlic, citrus zest, or umami seasoning. Salt and pepper generously too.
Stir halfway
Stir or turn veggies halfway through roasting for even cooking. Rearrange pieces on outer edges of pan to center.
Check for doneness
Test veggies for tenderness when minimum roasting time is reached. Return to oven if still firm or underdone.
Rest before serving
Let veggies sit at least 5 minutes after removing from oven to allow juices to redistribute. Veggies continue cooking off heat.
Toss with fresh herbs
Finish roasted veggies with chopped fresh herbs like parsley, thyme, rosemary. This adds a fresh hit of flavor.
Healthy roasted veggie recipes to try
Here are some delicious and healthy ways to put roasted vegetables at the center of your meal:
Honey balsamic glazed brussels sprouts
Toss halved brussels sprouts with olive oil, salt, and pepper then roast. Whisk together honey, balsamic vinegar, and Dijon. Toss glaze with the roasted sprouts.
Roasted vegetable hummus wraps
Puree roasted eggplant, peppers, garlic and chickpeas for the hummus. Stuff in whole wheat tortillas with greens and feta.
Roasted vegetable frittata
Combine roasted zucchini, tomatoes, spinach, and onions with eggs and milk. Bake until puffed and cooked through.
Roasted cauliflower steaks
Slice cauliflower head into 1-inch steaks. Roast with oil, cumin, and paprika until browned. Eat with tahini sauce.
Roasted ratatouille
Cube and roast tomatoes, eggplant, peppers, zucchini, and onions with olive oil and herbs de Provence.
Roasted beet, walnut and orange salad
Roast cubed beets tossed in oil then make a salad with oranges, arugula, toasted walnuts, and sherry vinaigrette.
Buddha bowls
Build bowls on a base of roasted sweet potatoes, chickpeas, and Brussels sprouts. Top with tahini dressing, fresh herbs, and nuts.
Conclusion
Roasting unleashes vegetables’ rich, concentrated flavors and naturally occurring sugars like no other cooking method. Dry oven heat caramelizes veggies’ sugars and intensifies their taste while retaining more nutrients than boiling or steaming. Roasting enhances natural sweetness without adding fat or sugar and requires minimal use of oil. The high heat also boosts antioxidant levels and disease-fighting compounds in many veggies. Roasted vegetables like cauliflower, carrots, Brussels sprouts, and broccoli offer unique health benefits in addition to being absolutely delicious. Reap all the flavor and nutrition perks by roasting your favorite vegetables in the oven next time.