Vegetable Roasting Guide

By: EatingWell Editors

Pictured Recipe: Balsamic & Parmesan Roasted Cauliflower

Vegetable Roasting Guide

Our handy guide includes prep instructions and complete nutritional analyses for our favorite vegetables for roasting. For more helpful cooking tips, be sure to check out our Guide to Cooking 20 Vegetables.

Watch: See our tips for eating more vegetables


Beets, Turnips

Beets, Turnips

Amount for 4 Servings

1 1/2 pounds

Prep

Trim ends, remove any greens and peel; cut into 1-inch pieces or wedges. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

20 to 25 minutes

Serving Size

2/3 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

Beets: 116 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 16 g carbohydrate; 3 g protein; 5 g fiber; 423 mg sodium; 552.88 mg potassium. Turnips: 90 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 11 g carbohydrate; 2 g protein; 3 g fiber; 405 mg sodium; 325 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Beets: Folate (46% daily value), Potassium (16% dv). 1 Carbohydrate Serving. Turnips: Vitamin C (60% daily value). 1 Carbohydrate Serving.

 


Broccoli, Caulifower

Broccoli, Caulifower

Amount for 4 Servings

1 pound

Prep

Cut florets into 1-inch pieces. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

15 to 20 minutes

Serving Size

3/4 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

Broccoli: 74 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 6 g carbohydrate; 3 g protein; 0 g fiber; 321 mg sodium; 369 mg potassium. Cauliflower: 78 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 7 g carbohydrate; 2 g protein; 3 g fiber; 325 mg sodium; 344 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Broccoli: Vitamin C (177% daily value), Vitamin A (68% dv), Folate (20% dv). 1/2 Carbohydrate Serving. Cauliflower: Vitamin C (88% daily value), Folate (16% dv). 1/2 Carbohydrate Serving.

 


Brussels Sprouts

Brussels Sprouts

Amount for 4 Servings

1 pound

Prep

Remove outer leaves, trim stem; quarter larger ones, halve smaller ones. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

15 to 20 minutes

Serving Size

3/4 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

91 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrate; 4 g protein; 4 g fiber; 320 mg sodium; 441 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Vitamin C (160% daily value), Folate & Vitamin A (17% dv). 1/2 Carbohydrate Serving.


Butternut Squash

Butternut Squash

Amount for 4 Servings

2 pounds

Prep

Peel and seed; cut into 1-inch pieces. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

25 to 35 minutes

Serving Size

3/4 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

120 calories; 5 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 20g carbohydrate; 2 g protein; 6 g fiber; 299 mg sodium; 548 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Vitamin A (430% daily value), Vitamin C (48% dv), Potassium (16% dv). 1 Carbohydrate Serving.


Carrots, Parsnips

Carrots, Parsnips

Amount for 4 Servings

1 1/2 pounds

Prep

Peel or scrub; remove woody core from parsnips; cut into 1/4-inch slices. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

20 to 25 minutes

Serving Size

1/2 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

Carrots: 105 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 15 g carbohydrate; 1 g protein; 4 g fiber; 395 mg sodium; 485 mg potassium. Parsnips: 138 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 23 g carbohydrate; 2 g protein; 5 g fiber; 304 mg sodium; 492 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Carrots: Vitamin A (506% daily value), Vitamin C (15% dv). 1 Carbohydrate Serving. Parsnips: Vitamin C (28% daily value), Folate (20% dv). 1 1/2 Carbohydrate Servings.

 


Fennel

Fennel

Amount for 4 Servings

2 large bulbs

Prep

Trim stalks and fronds from the bulb, core the bulb and cut into 1-inch wedges. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

25 to 30 minutes

Serving Size

3/4 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

79 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 9 g carbohydrate; 1 g protein; 4 g fiber; 352 mg sodium; 484 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Vitamin C (23% daily value). 1/2 Carbohydrate Serving.


Green Beans

Green Beans

1 pound

Prep

Trim stem ends. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

15 to 20 minutes

Serving Size

2/3 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

78 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 8 g carbohydrate; 2 g protein; 4 g fiber; 298 mg sodium; 237 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Vitamin C (30% daily value), Vitamin A (16% dv). 1/2 Carbohydrate Serving.


Corn

Potatoes, Red or Yukon Gold

Amount for 4 Servings

1 1/2 pounds

Prep

Scrub (peel if desired); cut into 1-inch pieces or wedges. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

25 to 35 minutes

Serving Size

1 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

Red Potatoes: 194 calories; 5 g fat (1 g sat, 4g mono); 0 mg cholesterol; 33 g carbohydrate; 4 g protein; 3 g fiber; 311 mg sodium; 927 mg potassium. Yukon Gold Potatoes: 180 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 30 g carbohydrate; 3 g protein; 2 g fiber; 291 mg sodium; 931 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Red Potatoes: Vitamin C (35% daily value), Potassium (26% dv). 2 Carbohydrate Servings. Yukon Gold Potatoes: Vitamin C (60% daily value), Potassium (27% dv). 2 Carbohydrate Servings.

 


Eggplant

Sweet Potatoes

Amount for 4 Servings

1 1/2 pounds

Prep

Scrub (peel if desired); cut into 1-inch pieces or wedges. Toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1/2 teaspoon salt and 1/4 teaspoon freshly ground pepper.

Roasting Time at 450 F

20 to 25 minutes

Serving Size

3/4 cup

Calories Per Serving

Nutrition Information per Serving with Oil, Salt and Pepper:

196 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 35 g carbohydrate; 3 g protein; 6 g fiber; 352 mg sodium; 808 mg potassium.

Nutrition Bonus and Carbohydrate Serving Information:

Vitamin A (654% daily value), Vitamin C (55% dv), Potassium (23% dv). 2 Carbohydrate Servings.