Creating a Heart-Healthy Roasted Veggie Medley not only brings a burst of color to your table but also packs a nutritional punch, essential for anyone focusing on wellness and managing chronic diseases through diet. This dish emphasizes the use of heart-healthy herbs and olive oil, known for their beneficial properties. Here’s a detailed recipe to guide you:
Ingredients
- 1 red bell pepper: Rich in antioxidants and vitamin C, aids in immune function.
- 1 yellow bell pepper: Contains carotenoids and vitamins that support eye health.
- 1 green bell pepper: Offers a good amount of fiber for digestive health.
- 2 medium zucchinis: Low in calories, high in potassium, and supports heart health.
- 2 large carrots: High in beta-carotene, which is good for vision and immune function.
- 1 medium red onion: Contains quercetin, which has anti-inflammatory properties.
- 2 tablespoons of extra virgin olive oil: Known for heart-healthy monounsaturated fats.
- 1 teaspoon of garlic powder: For flavor and its cardiovascular benefits.
- 1 teaspoon of dried oregano: Has antibacterial and anti-inflammatory effects.
- 1 teaspoon of dried basil: Provides magnesium and vitamin K.
- 1/2 teaspoon of smoked paprika: Adds a subtle smokiness and antioxidants.
- Salt and pepper to taste: For seasoning.
Instructions
- Preheat the Oven: Start by preheating your oven to 425°F (220°C). This high temperature is perfect for roasting vegetables, as it helps caramelize them, bringing out their natural sweetness.
- Prepare the Vegetables: Wash and dry all the vegetables. Core and seed the bell peppers, then cut them into 1-inch pieces. Cut the zucchinis and carrots into similarly sized pieces to ensure even cooking. Peel the red onion and cut it into wedges.
- Season: In a large bowl, combine the cut vegetables. Drizzle the extra virgin olive oil over them, ensuring they are well coated. Sprinkle the garlic powder, dried oregano, dried basil, smoked paprika, salt, and pepper over the veggies. Toss until everything is evenly seasoned.
- Roast: Spread the vegetables out in a single layer on a large baking sheet. It’s important not to overcrowd the pan to ensure the vegetables roast properly and get a nice caramelization. Bake in the preheated oven for 20-25 minutes or until the vegetables are tender and the edges start to brown. Halfway through, give them a stir for even cooking.
- Serve: Once done, remove the vegetables from the oven. They can be served immediately as a side dish or allowed to cool and added to salads or wraps for a nutritious meal.
Nutritional Benefits
This Roasted Veggie Medley is not just a feast for your eyes but also a boon for your heart. The olive oil serves as a healthy fat source, reducing bad cholesterol levels and increasing the good ones. The variety of vegetables ensures a wide range of vitamins, minerals, and dietary fiber, promoting overall health and well-being.
Enjoy this heart-healthy dish as part of your meals, knowing you’re nourishing your body with every bite.