Baked vegetables on a baking sheet

Cooking vegetables baked in the oven on a baking sheet is considered the easiest thing. In fact, that's how it is. I cut it, added spices, oil and wait for everything to be done on its own, while you watch the series itself or take up knitting.

It sounds quite tempting, but you shouldn’t do it. Leaving food unattended for more than half an hour is a bad idea. Vegetables are a real storehouse of vitamins and minerals, fiber and sugars, as well as other beneficial substances.

When starting to bake, we want the vegetables to be juicy and soft inside, with a crispy crust on top. But does it always work out this way for everyone? In this article you will find delicious recipes, and by cooking them, you will be able to please your family. Simple baking rules will help you so that the dish turns out for sure and looks appetizing.

Additional but very important preparation points

Some recipes recommend chopping the bay leaf. It is better to add the whole one, since the crushed leaf can penetrate into the soft tissues lining the gastrointestinal tract. In addition, it is not digested in the stomach, so this should not be done, it is dangerous to health.

Serve cooked food immediately. As the dish cools down, it loses its nutritional value. Vitamins are lost even faster if it is reheated.

It would be more correct to salt the already prepared food. If you are not comfortable with this, salt the vegetables at the beginning or halfway through cooking.

By adding various spices, we give the dish unique national shades. In Italy and Mediterranean countries, rosemary, thyme and basil are used. In Asian countries this will be chili pepper, curry powder, cilantro.

Balsamic vinegar, lemon juice, garlic, but in small quantities, and various herbs that you like will help enrich the taste of baked vegetables. Vegetables, each in their own way, have a unique taste.

For a nursing mother, do not use spicy seasonings.

If you hold an eggplant over gas, you get the smell of a fire.

What are the benefits of baked vegetables

Baking is always healthier than frying, as vitamins and nutrients are preserved. When frying in oil, carcinogens are released, which cause irreparable harm to the body, the immune system is weakened and metabolism is disrupted.

It has been scientifically proven that some vegetables acquire new properties after heat treatment. Most likely, you know that oil multiplies the benefits of vegetables because vitamins. A, E, K and D are better absorbed in the presence of fats.

Stewing or baking tomatoes increases the amount of lycopene, a powerful antioxidant that fights cancer. When baked, onions are not an additive to improve the taste, but a full-fledged ingredient. When baked, it does more good for the blood.

Boiled carrots will give us 5 times more carotene than raw carrots and 3 times more antioxidants. Eggplants prevent the accumulation of cholesterol. Broccoli helps fight liver cancer. Cauliflower is good for the intestines. Baked potatoes are low in calories and contain a lot of potassium. Sweet peppers are also rich in potassium and are good for the circulatory, respiratory and nervous systems.

Recipe for fruits in winter

Ingredients:

Root vegetables, carrots and parsnips, 3 pieces each, 20 heads of Brussels sprouts, one large sweet pepper, several leaves of rosemary and basil. You will need your favorite seasonal herbs, salt, pepper and vegetable oil for baking.

We cut the root vegetables into cubes 8-10 mm thick and 5-6 cm long. We put small cabbage whole, and large cabbage can be cut in half. Cut the bell pepper into 4 or more pieces. Place everything on a baking sheet, chop the aromatic herbs and add them to the vegetables, add salt, pepper and grease the top with oil.

Mix and place in the oven, preheated to 210° C. for 30-40 minutes. We check the readiness with a knife on the carrots and parsnips; when they become soft, you can remove the dish from the oven. It should be salted 5-10 minutes before it is fully cooked. Without any stretch of the imagination, this dish can be considered a healthy diet.

Where to buy and how to choose

Zucchini is sold throughout the year in large supermarkets. But it is best to buy them in season - from June to August. During the summer months, zucchini can be found at farmers' markets.

They should be firm to the touch with a smooth skin, without stains or severe damage. Minor scratches and light dents on the surface are common.

Avoid large zucchini as they are tasteless, have tough flesh and hard seeds. The best size is 15 to 20 cm in length and 5-7 cm in diameter.

Avoid zucchini with soft or wrinkled ends as these indicate staleness and loss of moisture.

The color may vary depending on the variety. It doesn't matter if the zucchini is green, orange or yellow - they have the same taste and cooking method.

Appetizer of baked eggplants and bell peppers

Ingredients:

There is one blue one, but large; 3 large, fleshy sweet peppers: yellow, orange and red. A bunch of cilantro or parsley, whatever you like. You will also need 3 cloves of garlic, 60-70 ml of olive oil, one tablespoon each of sugar and dark balsamic vinegar, chili pepper or hot adjika and salt.

We cut the eggplant into circles about a centimeter thick, no more. Cut the bell pepper into quarters. Cover an iron sheet with parchment, grease and arrange the vegetables. Bake at 200°C until the blue circles are browned.

Let's prepare the dressing. To the chopped garlic add a dessert spoon of sugar, one tablespoon each of balsamic vinegar and salt, a dessert spoon of adjika and the remaining olive oil. Mix, add 2 tbsp. l. boiled water and set aside. Finely chop the green cilantro.

It is advisable to remove the skin from the baked pepper; it usually comes off easily. First place the eggplants on the bottom of a suitable container, brushing each piece with the prepared dressing. Place the baked peppers in a second layer and grease them as well. Sprinkle each layer with herbs.

Again we lay out the blue ones and repeat everything again until we run out of vegetables. The container should be closed with a lid and left for 2 hours at room temperature. Time has passed, open and mix the contents so that the dressing is evenly soaked. If you haven’t eaten everything, you can put it in the refrigerator; they can be stored there for up to 4 days. The appetizer is good with potatoes or meat

Vegetables with cheese recipe

Ingredients:

Zucchini with eggplants about 700 grams. Bell pepper 150 grams. Tomatoes, preferably small size 150 grams. A bunch of parsley or dill, two cloves of garlic, 3 tablespoons of vegetable oil and 60 grams of smoked cheese. Salt, hot pepper and soy sauce.

Cut the zucchini and eggplant in half, and the halves into 2 cm thick slices. Mix them on a baking sheet. Add curry, soy sauce and 2 tbsp. l. oils Scatter grated or chopped cheese on top and mix well. We move them, and let it take up only part of the sheet.

We also cut the sweet pepper in half, and each half into 4 slices. Cut medium-sized tomatoes into quarters. Leave small fruits as is. Place the peppers and tomatoes on the other half of the baking sheet. Add garlic, finely chopped herbs and one tbsp. l. oils

Preheat the oven to 210° C, cooking time from 30 to 40 minutes on average. Salt the vegetables 10 minutes before they are ready and mix again.

Useful tips

Despite the simplicity of preparing vegetables, there are important rules that you need to remember during the cooking process.

For baking, select only whole, undamaged vegetables;
Vegetable ingredients should be thoroughly washed and dried with a paper towel before cooking. Unlike other recipes, the skin is not removed;
If possible, peppers and tomatoes should be cooked in the upper part of the oven for 10-15 minutes, until the skin first cracks;
If the recipe does not require chopping the onion, it is simply peeled and cooked whole.

Vegetables contain many useful substances and vitamins. But if baked incorrectly, some of them are lost and the vegetables change their qualities. You need to know not only the main cooking rules, but also keep in mind the mistakes that should not be made.

Thoughtless cutting. Some root vegetables can be cut into any shape, depending on the required recipe. But the pieces cannot be completely different, they are neither very large nor very small, the main thing is that they must be the same;
Vegetable oil for everyone. Each vegetable has its own oil absorption rate. It is a mistake to think that everyone needs the same amount of oil. For example, eggplants and mushrooms need very little, while root vegetables require more. The dish should not be fatty, since first of all it is positioned as healthy.
Incorrectly selected dishes. When roasting, vegetables should release steam and not be piled on top of each other. Therefore, the surface of the dishes should be flat and large in area. Line a baking tray with baking paper and grease it with oil, then place the vegetables in an even layer. This form of dish allows you to turn carrots, potatoes and other fruits;
Lack of space on the baking sheet. Closely packed root vegetables begin to bake heavily and weld to each other. In order to preserve the quality, make them crispy and soft at the same time, vegetables should be kept at a distance from each other. This will also help achieve a golden color when baked;
Low temperature. The optimal baking temperature is 200 degrees, and the time is 30 minutes. Low temperatures may result in undercooking and poor taste;
Do not stir during cooking. Vegetables should not be disturbed, but you should not constantly turn them over. In the latter case, they will become pale and unappetizing. During the entire cooking period, the correct option would be to turn it over a couple of times.

Cooked vegetables in the dry heat of the oven will be an excellent addition not only as a side dish, but also as a complete meal. The method of preparing vegetable dishes is incredibly simple, and the result is amazing - the outside of the vegetables are covered with a light, crispy crust, and the inside becomes moist and soft.

Mix of baked vegetables

Ingredients:

Eggplant, zucchini, sweet peppers, carrots, onions, tomatoes, fennel, garlic, herbs. Fennel can be replaced with potatoes or dispensed with. We take enough vegetables to fill the baking sheet, but without a slide. You will need olive oil, salt, pepper and oregano. You can take any herbs to your taste. For example, Provencal herbs or a special baking set.

Wash the vegetables thoroughly, wipe dry and cut into large pieces. It is always better to cut carrots into cubes. We pour everything except the blue ones onto the sheet. We prepare the chopped eggplants as follows: coat them with oil, mix with a spatula or hands and add a little salt. This way they will absorb less oil. Place them on a baking sheet. Add fresh herbs and finely chopped garlic.

Sprinkle a selection of herbs to taste on top. About one tablespoon of herbs. It would be enough. Mix well and brush the top with oil using a brush. Place in a preheated oven for 30-40 minutes. Salt and pepper the vegetables well in the middle of the process or 10 minutes before they are ready. Don't forget to monitor the progress of cooking.

The “mix” of vegetables is good on its own, as a side dish for fish or meat, and you can make pizza with it. When serving, you can add balsamic vinegar to the plate. If desired, the “mix” can be prepared for future use, although reheating the vegetables is not recommended. Place the finished food in trays and freeze.

Vegetable side dish “European”

In European countries, especially in Great Britain, the side dish that we will prepare is very popular. All components for it are available at any time of the year. It’s delicious, and it gives us so many “benefits”! Be sure to try cooking it!

Ingredients:

carrots - six fruits (small size);
potatoes - two root vegetables;
Brussels sprouts – 150 g;
red onion - head;
bell pepper – three pieces;
garlic cloves – three pieces;
beets - one root vegetable;
mushrooms - five pieces;
salt (preferably sea salt) – one teaspoon. spoon;
olive oil – 25 ml;
pepper blend;
honey - one table. spoon;
balsamic vinegar - three tablespoons. spoons.

Preparation:

We will prepare the products we need. It is better to take peppers of different colors, then the dish will play with bright colors.
Clean the peppers, rinse and dry.
Chop medium-sized peppers into strips.
Peel and wash the carrots. We do not cut off the tails completely (as in the photo).
Remove the top leaves from the cabbage (this way it won’t taste bitter). Let's cut the heads of cabbage down to the ground.
Clean and wash the beets. Let's cut it into circles.
Clean, rinse and dry the mushrooms.
Read also: Pollock - calorie content, nutritional supplements and beneficial properties
Cut the mushrooms into not too small slices.
Let's clean the onion. Let's chop it into half rings. Let's separate them from each other.
Peel the garlic cloves and cut them into slices.
Let's peel the potatoes. Cut it into bars along the root crop. By the way, you can complement the taste of the side dish with parsnips and pumpkin pulp.
Let's prepare salt and a blend of peppers. Sea salt is needed, since under its influence vegetables will not change their color.
Place assorted vegetables and mushrooms on a baking sheet.
Salt and sprinkle with pepper.
Pour the workpiece with olive oil. Let's stir well.
Place a couple or three sprigs of rosemary on top of the assorted vegetables.
Bake the side dish at one hundred and seventy degrees for thirty minutes.
In the meantime, let's make the sauce. For it we need honey and balsamic vinegar.
Combine vinegar and honey in a deep bowl and stir until smooth.
After thirty minutes, pour the prepared sauce over our side dish. Stir well and bring the mixed vegetables to readiness.
Serve our side dish while it is hot.

We can no longer imagine our menu without vegetables. They are especially in demand among those who want to lose weight. Now you know which vegetables you can safely eat without harming your figure. Cook with pleasure and bon appetit!

Vegetables baked in the oven are an excellent dietary dish because vegetables are low in calories and no oil is used during baking. When choosing vegetables for baking, you need to choose non-watery ones - such as eggplant, peppers, potatoes, onions, carrots, beets. It is better not to bake tomatoes, zucchini, and cucumbers; they will spread with water and the dish will turn out liquid.

Vegetables contain a lot of coarse fiber, which stimulates the intestines well. Baked vegetables, unlike raw ones, can be consumed for stomach diseases and inflammation of the mucous membrane.

You need to add spices to the dish to make it more tasty and rich. You can also use sour cream and mayonnaise. But this will add calories and fat.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	33.1 kcal	1684 kcal	2%	6%	5088 g
Squirrels	0.9 g	76 g	1.2%	3.6%	8444 g
Fats	1.1 g	56 g	2%	6%	5091 g
Carbohydrates	5 g	219 g	2.3%	6.9%	4380 g

Delicious and simple recipes for baked vegetables on a baking sheet. How to get healthy food correctly and easily

Additional but very important preparation points

What are the benefits of baked vegetables

See also:

Nutritional value and chemical composition of “oven-baked vegetables.”

Recipe for fruits in winter

Where to buy and how to choose

Appetizer of baked eggplants and bell peppers

Vegetables with cheese recipe

Useful tips

Mix of baked vegetables

Vegetable side dish “European”

Ingredients:

Preparation: