This tasty and simple oil-free rainbow-roasted vegetable dish is a great option when you aren’t in the mood to make dinner.
Roasting vegetables is a healthy and delicious way to prepare them, and it offers several benefits over other cooking methods:
Benefits of Roasting Vegetables
- Retains nutrients: Roasting vegetables helps to retain their nutrients, as the high heat causes them to caramelize and form a crispy exterior while keeping their vitamins and minerals intact.
- Enhances flavor: Roasting vegetables brings out their natural sweetness and intensifies their flavor. The caramelization that occurs during roasting gives them a depth of flavor that can’t be achieved with other cooking methods.
- Versatility: Roasting works well for various vegetables, from root vegetables like carrots and potatoes to cruciferous vegetables like broccoli and cauliflower. You can also roast a combination of vegetables for a colorful and flavorful side dish.
- Easy to prepare: Roasting vegetables is easy and requires minimal effort. Chop the vegetables, toss them in herbs and seasonings, and then roast them in the oven until they’re tender and caramelized.
- Meal prep friendly: Roasted vegetables can be made in large batches and stored in the refrigerator for up to a week. They make a great addition to salads, grain bowls, or as a side dish with protein.
This recipe is great for oven-roasting or air frying; I’ll share the two roasting methods below.
Air frying is a quick and easy way to cook vegetables, and it’s a great way to add more healthy, plant-based meals to your diet.
Here is a simple method for air-frying oil-free rainbow vegetables:
- Preheat your air fryer to the recommended temperature for the type of vegetable you are cooking.
- Wash and prepare the vegetables as desired. Cut them into uniform sizes, so they cook evenly.
- Toss the vegetables in a small amount of balsamic vinegar(about 1-2 teaspoons per cup of vegetables) and any desired seasonings.
- Place the vegetables in a single layer in the air fryer basket. Do not overcrowd the basket, as this will prevent the vegetables from crisping up.
- Cook the vegetables for 8-12 minutes at 400 degrees, shaking the basket every few minutes to ensure even cooking. The exact cooking time will depend on the type and size of the vegetables.
- Once the vegetables are cooked to your liking, remove them from the air fryer and season them with any additional salt, pepper, or other spices as desired.
- Serve the vegetables hot, and enjoy!
How to Make the Best Oil-Free Roasted Rainbow Vegetables
Roasting vegetables without oil can be a healthy and delicious way to prepare them. Here are some tips to get the best oven-roasted vegetables without oil:
- Use a non-stick baking sheet or line the baking sheet with parchment paper to prevent the vegetables from sticking.
- Cut the vegetables into uniform sizes, so they cook evenly. Small pieces will cook faster than larger ones, so adjust the cooking time accordingly.
- Season the vegetables with spices, herbs, and other flavorings to add flavor without using oil. Garlic, onion powder, cumin, paprika, and rosemary are all good options.
- Use a high temperature for roasting. Roasting vegetables at a high temperature, such as 400-425°F (205-220°C), will help them to cook quickly and develop a nice caramelized exterior.
- Spread the vegetables out in a single layer on the baking sheet. Overcrowding the pan will prevent the vegetables from roasting properly.
- Use a spritz of water or vegetable broth to prevent the vegetables from drying out. This will also help the seasoning to stick to the vegetables.
- Roast the vegetables for the recommended amount of time, tossing them every 10-15 minutes to ensure even cooking.
By following these tips, you can get the best oil-free rainbow-roasted vegetables without oil. They will be flavorful, tender, and caramelized, and they make a great side dish or addition to salads and grain bowls.Print
These oil-free rainbow roasted vegetables are so delicious, healthy, low in fat, and easy
2 cups chopped red bell peppers
2 cups chopped carrots
1 cup chopped yellow bell peppers
2 cups chopped zucchini
2 cups broccoli florets
1 cup chopped red onions
1 tbsp dried thyme
Balsamic vinegar to taste
- Preheat the oven to 425 ºF
- Place the chopped vegetables onto a baking sheet, and add the thyme and balsamic vinegar to taste.
- Bake for about 30 minutes (tossing at the halfway point) or until the vegetables are cooked.
- Leftover vegetables can be stored for 3-4 days in the refrigerator.
Get Creative in the Kitchen
Toss vegetables in your favorite herbs or spices
Add a splash or dash of coconut aminos, tamari, lemon, or lime juice
Vinegar of choice