Your Recipe

MEDITERRANEAN ROAST VEGETABLES (OVEN OR AIR FRYER)

Zutat  Menge  Kalorien 
Aubergine 274g 69kcal
Paprika, roh, gelb, süß 14g 4kcal
Paprika, roh, gelb, süß 14g 4kcal
Zucchini 118g 25kcal
Knoblauch 15g 22kcal
Olivenöl 42g 371kcal
Oregano getrocknet 0.9g 2kcal
Thymian getrocknet 0.7g 2kcal
Paprika 1.15g 3kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 197g 87kcal
Meersalz 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.

Nährwertangaben 
Portionsgröße  170 g | ml
Menge pro Portion  147
616
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.5g 8%
Natrium 299mg 13%
Gesamte Kohlenhydrate  12g 4%
Ballaststoffe  3.9g 14%
Zucker  5.5g
Protein  2.3g 5%
Vitamin D 0mcg 0%
Kalzium 36mg 3%
Eisen  1mg 6%
Kalium 431mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.349 mg 7%
Vitamin B6 0.171 mg 10%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.9 g 4%
Sugars 5.5 g 11%
Ballaststoffe  3.9 g 14%
Carbohydrate 7 g 0%
Netto-Kohlenhydrate 6.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.087 g 0%
Arginin 0.103 g 0%
Asparaginsäure 0.254 g 0%
Cystein 0.017 g 0%
Glutaminsäure 0.264 g 0%
Glycin 0.072 g 0%
Histidin 0.04 g 0%
Isoleucin 0.073 g 0%
Leucin 0.11 g 0%
Lysin 0.093 g 0%
Methionin 0.024 g 0%
Phenylalanin 0.07 g 0%
Prolin 0.071 g 0%
Serin 0.074 g 0%
Threonin 0.056 g 0%
Tryptophan 0.018 g 0%
Tyrosin 0.046 g 0%
Valin 0.09 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 35.89 mg 3%
Kupfer 0.14 mg 15%
Fluorid 0 mcg 0%
Eisen  1.02 mg 6%
Magnesium 28.59 mg 7%
Mangan 0.38 mg 16%
Phosphor 73.15 mg 6%
Kalium 430.72 mg 9%
Selen 1.12 mcg 2%
Natrium 298.9 mg 13%
Zink 0.53 mg 5%
andere
Nährstoff Menge  DV
Wasser 142.93 g 0%
Asche 1.123 g 0%