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 [1].
1 1/2 pounds
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.
20 to 25 minutes
2/3 cup
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.
1 pound
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.
15 to 20 minutes
3/4 cup
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.
1 pound
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.
15 to 20 minutes
3/4 cup
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.
2 pounds
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.
25 to 35 minutes
3/4 cup
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.
1 1/2 pounds
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.
20 to 25 minutes
1/2 cup
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.
2 large bulbs
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.
25 to 30 minutes
3/4 cup
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.
1 pound
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.
15 to 20 minutes
2/3 cup
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.
1 1/2 pounds
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.
25 to 35 minutes
1 cup
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.
1 1/2 pounds
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.
20 to 25 minutes
3/4 cup
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.
Links:
[1] http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/guide_to_cooking_20_vegetables
[2] http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/roasted_veg_tart.JPG
[3] http://www.eatingwell.com/recipes/herbed_roasted_potatoes.html
[4] http://www.eatingwell.com/recipes/maple_roasted_sweet_potatoes.html
[5] http://www.eatingwell.com/recipes/mediterranean_roasted_broccoli_tomatoes.html
[6] http://www.eatingwell.com/recipes/orange_infused_roasted_green_beans_red_peppers.html
[7] http://www.eatingwell.com/recipes/roasted_beet_crostini.html
[8] http://www.eatingwell.com/recipes/roasted_brussels_sprouts_with_hazelnut_brown_butter.html
[9] http://www.eatingwell.com/recipes/roasted_carrots_with_cardamom_butter.html
[10] http://www.eatingwell.com/recipes/roasted_fall_vegetables_in_cheddar_crust.html
[11] http://www.eatingwell.com/recipes/roasted_pear_butternut_soup_with_crumbled_stilton.html
[12] http://www.eatingwell.com/recipes/roasted_squash_fennel_with_thyme.html
