Your Recipe

MEDITERRANEAN ROAST VEGETABLES (OVEN OR AIR FRYER)

Složka Množství Kalorie
Lilek 274g 69kcal
Paprika, červená, sladká 14g 4kcal
Paprika, žlutá, sladká 14g 4kcal
Cuketa 118g 25kcal
Česnek 15g 22kcal
Olivový olej 42g 371kcal
Oregano sušené 0.9g 2kcal
Tymián sušený 0.7g 2kcal
Paprika sladká mletá 1.15g 3kcal
Cibule, červená, syrová 197g 87kcal
Mořská sůl 3g 0kcal

Recipe Instructions:

½ medium eggplant sliced into rounds and then into small cubes (1 inch) (UK = aubergine)
1 small zucchini slice into rounds like a cucumber, then halve or quarter the rounds, depending on how big they are (UK = courgette)
1 red pepper sliced roughly into large(ish) pieces (Australia = capsicum)
1 yellow pepper (or orange or green)
1 medium red onion peeled and chopped into rough chunks (white onion is fine too)
5 cloves garlic peeled and quartered (add more if you like)
Herbs, spices, oil
½ teaspoon paprika
1 teaspoon dried mixed herbs Italian or other, or use whichever dried herbs you have e.g. basil, oregano, thyme
½ teaspoon salt (or just grind over plenty)
¼ teaspoon pepper
3 tablespoons olive oil
Optional garnishes
a few fresh herbs e.g. basil, thyme/oregano leaves, chopped fresh parsley
crumbled feta cheese


Oven version
Preheat the oven to 220C/425F.
Scatter all of the chopped vegetables apart from the tomatoes over a large baking tray lined with baking paper.
Drizzle over the oil, then scatter over the spices, herbs and seasoning. Toss well with a big serving spoon.
Roast for 15 minutes. Take out of the oven and toss again, then scatter the cherry tomatoes over the tray of veggies.
Roast for another 15 minutes or until the vegetables are starting to go golden brown and lightly crisped and caramelised.
Serve as they are, or pile into a big bowl and scatter with a few fresh herbs and/or crumbled feta cheese.
Air fryer version
Set the tomatoes aside. After chopping the rest of the vegetables, toss them with the oil and flavourings in a big bowl. You can use a bit less oil if you like, or spray it on.
Pre-heat the air fryer to 190C/375F.
Pour half of the vegetables into your air fryer basket if you have a basket-style air fryer (save the rest until another day). You may be able to fit all/most of them in if you have an oven-style air fryer.
Air fry for between 10 to 15 minutes, checking and tossing the vegetables every 5 minutes. Add the tomatoes around half way through. The vegetables are ready when they are golden brown and tender.
Empty into a big serving bowl and scatter with fresh herbs and/or feta cheese if using.

nutriční údaje
Velikost porce 170 g | ml
Množství na porci 147
616
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 11g 14%
Nasycené tuky 1.5g 8%
Sodík 299mg 13%
Sacharidy celkem 12g 4%
Vláknina 3.9g 14%
Cukr 5.5g
Bílkoviny 2.3g 5%
Vitamin D 0mcg 0%
Vápník 36mg 3%
Železo 1mg 6%
Draslík 431mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 21.51 mcg 2%
Thiamin [B1] 0.052 mg 4%
Riboflavin [B2] 0.049 mg 4%
Niacin [B3] 0.792 mg 5%
Kyselina pantotenová [B5] 0.349 mg 7%
Vitamin B6 0.171 mg 10%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 24.756 mcg 0%
Vitamin C 27.724 mg 31%
Vitamin D 0 mcg 0%
Vitamin E 1.914 mg 13%
Vitamin K 13.584 mcg 11%
Betain 0.056 mg 0%
Cholin 6.121 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 11.9 g 4%
Sugars 5.5 g 11%
Vláknina 3.9 g 14%
Carbohydrate 7 g 0%
Čisté sacharidy 6.5g
aminokyseliny
živina Množství DV
Alanin 0.087 g 0%
Arginin 0.103 g 0%
Kyselina asparagová 0.254 g 0%
Cystein 0.017 g 0%
kyselina glutamová 0.264 g 0%
Glycin 0.072 g 0%
Histidin 0.04 g 0%
Izoleucin 0.073 g 0%
Leucin 0.11 g 0%
Lysin 0.093 g 0%
Metionin 0.024 g 0%
Fenylalanin 0.07 g 0%
Prolin 0.071 g 0%
Serin 0.074 g 0%
Treonin 0.056 g 0%
Tryptofan 0.018 g 0%
Tyrosin 0.046 g 0%
Valin 0.09 g 0%
Minerály
živina Množství DV
Vápník 35.89 mg 3%
Měď 0.14 mg 15%
Fluorid 0 mcg 0%
Železo 1.02 mg 6%
Hořčík 28.59 mg 7%
Mangan 0.38 mg 16%
Fosfor 73.15 mg 6%
Draslík 430.72 mg 9%
Selen 1.12 mcg 2%
Sodík 298.9 mg 13%
Zinek 0.53 mg 5%
další
živina Množství DV
Voda 142.93 g 0%
Popel 1.123 g 0%