Your Recipe

MEDITERRANEAN ROAST VEGETABLES (OVEN OR AIR FRYER)

Ingredient Amount Calories
Eggplant 274g 69kcal
Peppers, raw, red, sweet 14g 4kcal
Peppers, raw, yellow, sweet 14g 4kcal
Zucchini 118g 25kcal
Garlic 15g 22kcal
Olive oil 42g 371kcal
Oregano dried 0.9g 2kcal
Thyme dried 0.7g 2kcal
Paprika 1.15g 3kcal
Onions, red, raw 197g 87kcal
Sea salt 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.

Nutrition Facts
Portion Size 170 g | ml
Amount Per Portion 147
616
kcal
kilojoules
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1.5g 8%
Sodium 299mg 13%
Total Carbohydrate 12g 4%
Dietary Fiber 3.9g 14%
Sugar 5.5g
Protein 2.3g 5%
Vitamin D 0mcg 0%
Calcium 36mg 3%
Iron 1mg 6%
Potassium 431mg 9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.349 mg 7%
Vitamin B6 0.171 mg 10%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.056 mg 0%
Choline 6.121 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 11.9 g 4%
Sugars 5.5 g 11%
Dietary fiber 3.9 g 14%
Carbohydrate 7 g 0%
Net carbs 6.5g
Aminoacids
Nutrient Amount DV
Alanine 0.087 g 0%
Arginine 0.103 g 0%
Aspartic acid 0.254 g 0%
Cysteine 0.017 g 0%
Glutamic acid 0.264 g 0%
Glycine 0.072 g 0%
Histidine 0.04 g 0%
Isoleucine 0.073 g 0%
Leucine 0.11 g 0%
Lysine 0.093 g 0%
Methionine 0.024 g 0%
Phenylalanine 0.07 g 0%
Proline 0.071 g 0%
Serine 0.074 g 0%
Threonine 0.056 g 0%
Tryptophan 0.018 g 0%
Tyrosine 0.046 g 0%
Valine 0.09 g 0%
Minerals
Nutrient Amount DV
Calcium 35.89 mg 3%
Copper 0.14 mg 15%
Fluoride 0 mcg 0%
Iron 1.02 mg 6%
Magnesium 28.59 mg 7%
Manganese 0.38 mg 16%
Phosphorus 73.15 mg 6%
Potassium 430.72 mg 9%
Selenium 1.12 mcg 2%
Sodium 298.9 mg 13%
Zinc 0.53 mg 5%
Other
Nutrient Amount DV
Water 142.93 g 0%
Ash 1.123 g 0%