Vegetables - roasted
Preparation time: 10 minutes Cooking time: 30 minutes
Recipe highlights Serves: 4
- Good source of folate
- Store covered in fridge (under 5°C)
- Dairy free
- Egg free
- Nut free
- Low salt
- Vegetarian
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Ingredients
- 1/2 small Japanese pumpkin, sliced in bite sized pieces
2 zucchini, cut in chunky slices
1 red capsicum, seeds removed, sliced thickly
2 Roma tomatoes, halved
1 tablespoon olive oil
1 clove garlic, crushed
freshly ground pepper, to taste
wholewheat roll, (optional)
basil or parsley, (optional)
Cooking method
-
1. Brush pumpkin, zucchini, capsicum, mushrooms and tomatoes with olive oil, garlic and pepper.
2. Arrange pumpkin on tray and cook at 200°C for 10 minutes.
3. Add remaining vegetables and cook for a further 15 minutes or until vegetables are tender.
4. Serve on toasted wholewheat roll sprinkled with fresh basil or parsley.
Notes: Roasted vegetables make great pizza toppings. They are also delicious added to risottos and soups towards the end of cooking for extra flavour, vitamins, minerals and dietary fibre.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 222.30g | 100.00g |
| Energy (kJ) | 389.50kJ | 175.21kJ |
| Protein (g) | 3.14g | 1.41g |
| Total fat (g) | 5.09g | 2.29g |
| - Saturated fat (g) | 0.83g | 0.37g |
| - Polyunsaturated fat (g) | 0.43g | 0.19g |
| - Monounsaturated fat (g) | 3.36g | 1.51g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 7.28g | 3.27g |
| CarbohydrateSE (g) | 7.28g | 3.27g |
| - Sugars (g) | 5.85g | 2.63g |
| Water (g) | 200.30g | 90.10g |
| Dietary fibre (g) | 2.93g | 1.32g |
| Thiamin (mg) | 0.09mg | 0.04mg |
| Riboflavin (mg) | 0.11mg | 0.05mg |
| Niacin (mg) | 1.60mg | 0.72mg |
| Niacin equivalents (mg) | 2.10mg | 0.95mg |
| Vitamin C (mg) | 75.93mg | 34.16mg |
| Total folate (ug) | 54.61ug | 24.56ug |
| Total vitamin A equivalents (ug) | 433.81ug | 195.15ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 2579.67ug | 1160.44ug |
| Sodium (mg) | 6.41mg | 2.88mg |
| Potassium (mg) | 502.55mg | 226.07mg |
| Magnesium (mg) | 23.77mg | 10.69mg |
| Calcium (mg) | 33.86mg | 15.23mg |
| Phosphorus (mg) | 73.41mg | 33.02mg |
| Iron (mg) | 0.94mg | 0.42mg |
| Zinc (mg) | 0.59mg | 0.26mg |
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This recipe was orginally published as:
Roasted vegetables
Recipe publication date on: 08/30/2001
Last reviewed on: 13/03/2012
