Easy roasted veg recipe for health

Thinking of a way to prepare your veggies that’s both healthy and tasty? Roasting is a great solution. The following tips will help.

Roasting vegetables in a hot oven is an excellent way to bring out their inherent sweetness. Let’s take a winning combination of green beans and tomatoes. Crisp green beans are delicious when roasted, but to become tender, they must be blanched before roasting. The tomatoes roasted alongside form a light but flavourful sauce for the beans.

Serve them alongside chicken or pasta and you have a very tasty dinner.

Roasting is not only healthy but simple too. Check out this recipe for oven roasted beans and tomatoes:

Preparation time: 20 minutes; Cooking time: 20 to 25 minutes; Serves 4
 
Ingredients

• 1 kg green beans, stem ends trimmed
• 10 ml fennel seed
• 1 clove garlic, minced
• 20 ml olive oil
• 2 ml salt
• Freshly ground black pepper to taste
• 550 g grape tomatoes or cherry tomatoes

• Bring a large saucepan of lightly salted water to a boil.
• Preheat the oven to 230°C (450°F).
• Coat a large rimmed baking sheet with cooking spray.
• Cook the beans in the boiling water until crisp-tender, 3 to 4 minutes.
• Drain and refresh under cold running water.
• Place the fennel seeds on a cutting board and crush with the bottom of a saucepan or side edge of a knife to bring out their fragrance.
• Transfer to a medium bowl.
• Add the garlic, 10 millilitres oil, 1 millilitre salt, and beans and toss to coat.
• Spread the beans on one end of the baking sheet. In the same bowl, combine the tomatoes, the remaining 10 millilitres oil and 1 millilitre salt, and pepper.
• Toss to coat.
• Spread on the other end of the baking sheet.
• Bake the vegetables until the beans are tender and browned in spots and the tomatoes start to collapse, 20 to 25 minutes.
• Toss the beans and tomatoes together.

In this dish, you get the following:

81 Calories
2 g Protein
9 g Carbohydrates
4 g Fibre
5 g Fat
1 g Saturated Fat
0 mg Cholesterol
300 mg Sodium

Each portion provides 1.9 servings of vegetables and 5 grams good fat.

Out of all the ways you can cook vegetables, roasting is perhaps one of the healthiest – and tastiest to boot. Follow these easy steps for a delicious serving of roasted green beans and tomatoes.