Roasting does something magical to bland veggies
Published 8:50 am Tuesday, April 3, 2012
How many of you started the year with a solemn vow to improve your diet?
How’s it going? If you don’t feel you’re quite on track yet, then stay with me because this is important. There are a lot of folks battling the bulge these days. And we didn’t get that way munching on carrot sticks.
But we should. Be munching on carrot sticks, that is. And potatoes, and squash, and kohlrabi, and mushrooms, and all the other wonderful edible gifts of nature. Because they’re totally good for us.
The U.S. Department of Agriculture and a gang of nutrition researchers promote the idea that we should all be eating a wide range of fruits and vegetables each and every day. For very good reason.
Unlike the average muffin, fruits and vegetables can help lower high levels of cholesterol in the blood and even protect us against some forms of cancer.
Beyond the health benefits, however, is the simple truth that vegetables are a wonderful food group. Especially when they’ve been kissed by the heat of a ripping hot oven.
Indeed, such treatment will utterly complicate, concentrate and caramelize the flavor in even the tamest of carrots, cauliflower and mushrooms. So for those of you who need a break from steamed broccoli and stir-fried snow peas or just want to make more delicious vegetable recipes without a lot of fuss, consider the roast. It’s truly a tasty option.
At its most basic level, the act of roasting vegetables only requires four things: the vegetable, a bit of olive oil, salt and pepper.
You can always graduate to extra flavorings such as sprinklings of feta cheese, fresh herbs and even glugs of a rich balsamic vinegar. But even that isn’t really necessary on those busy nights when your best bet is to simply toss the veggies with a bit of oil, spread them out in a roomy roasting pan, and slip them into the oven to brown while you’re readying the rest of the meal.
Next, keep in mind that high heat — oh, say around 425 to 450 degrees — and maximum surface area are key for achieving that caramelized glow.
When the oven is hot, the sugars inside the vegetables have a chance to transform into the rich and flavorful offering I’m talking about, especially on the surface. And so the more surface area you create by not crowding your pieces of vegetable, the more caramelization you’ll produce.
So if you truly are serious about a diet upgrade, or simply want to please the family, this would be a great place to start.
These are very basic and extremely tasty. Taking string beans to this level of roasting does something really magical to the vegetable. They’re fairly irresistable!
A simple roasting of green beans
2pounds green beans, ends trimmed
2tablespoons extra virgin olive oil
Salt and freshly ground black pepper to taste
Preheat the oven to 500 degrees. Lightly oil a shallow roasting pan or rimmed baking sheet with cooking spray or a thin film of oil. Place the beans in the pan, drizzle with the olive oil, then toss to coat the beans with the oil. Spread the beans out in a shallow, uncrowded layer in the pan.
Roast for about 15 minutes, until the beans are well browned, shaking the pan occasionally for even cooking. Remove from oven and sprinkle the beans with salt and pepper to taste. Serve immediately.
Serves 4 to 6.
Roasted cauliflower with garlic, lemon and parmesan
3-4 cloves garlic, peeled and minced
2-3 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
3-4 tablespoons extra virgin olive oil
1 head cauliflower, cut into florets
Salt and freshly ground black pepper to taste
1/3 cup grated Parmesan cheese, about
Preheat the oven to 425 degrees.
In a small bowl, whisk together the garlic, lemon juice, and balsamic vinegar. Add the olive oil; set aside.
Lightly oil a shallow roasting pan or rimmed baking sheet with cooking spray or a thin film of oil. Place the cauliflower in the pan, drizzle with the olive oil mixture, toss to coat the florets with the oil, then spread them out in a shallow, uncrowded layer in the pan.
Roast in the hot oven, uncovered, for about 25 minutes, or until the florets are lightly browned and tender. Remove from the oven, sprinkle with salt and pepper to taste, then sprinkle with the Parmesan cheese, toss briefly and scrape them into a serving dish. Serve.
Serves 4 to 6
The zesty, toasty components in this roast make it the perfect companion to a steaming bowl of your favorite rice. That alone makes for a somewhat pure and simple meal, so please consider it.
Sesame-soy-roasted green beans
2 tablespoons toasted sesame oil
2 tablespoons soy sauce
1 tablespoon balsamic vinegar
1 teaspoon chili-garlic paste
2 garlic cloves, minced
2 pounds green beans, ends trimmed
Freshly ground black pepper
Preheat the oven to 450 degrees. Lightly oil a shallow roasting pan or rimmed baking sheet with cooking spray or a thin film of oil. Whisk together the sesame oil, soy sauce, balsamic vinegar, chili-garlic paste and the minced garlic. Place the green beans in the pan and drizzle with the sauce. Toss the vegetables to evenly coat each bean with some of the sauce, then spread them out in a shallow, uncrowded layer.
Roast until the beans are well browned, giving the pan a healthy shake now and then for even cooking. It will only take about 15 to 20 minutes. Remove the pan from the oven, season the beans with freshly ground black pepper and then transfer the beans to a warmed serving bowl and serve immediately.
Onion option: For additional depth of flavor, include a peeled and sliced onion, tossing it with the sauce along with the green beans. The onion will brown and caramelize during the roasting process.
Serves 4 to 6.
With fresh, local asparagus just around the corner, this is a wonderful recipe to have on hand.
Roasted asparagus with grilled halibut and arugula, feta cheese and pine nut salad
1/4 pound mushrooms, halved (if “button” size) or quartered (if larger)
1yellow onion, stem and root ends removed, then cut into 1-inch chunks
4tablespoons (divided) extra-virgin olive oil
3/4pound slender-stalked asparagus, tough end trimmed
Salt and pepper to taste
1tablespoon red wine vinegar
1tablespoon balsamic vinegar
1/2cup crumbled feta cheese
About 1/4 pound fresh, young arugula, stemmed
1/3cup lightly toasted pine nuts
6(3-ounce) pieces of fresh halibut
Arrange the mushrooms and onion in a single layer in a roasting pan (measuring about 11 by 17 or larger). Drizzle with 2 tablespoons of the olive oil, and toss to coat the vegetables, then salt and pepper lightly. Place in a preheated 450 degree oven and roast for about 20 minutes.
Add the asparagus and toss the vegetables again to coat the asparagus with the oil and seasoning. Return the pan to the oven and continue roasting for about 10 more minutes (the vegetables should be tender and slightly browned).
While the vegetables are roasting, whisk together the red wine vinegar and balsamic vinegar with the remaining 2 tablespoons of olive oil. Add additional salt and pepper to taste.
Remove the vegetables from the oven and arrange them on a large platter. Toss the vinaigrette with the arugula, feta cheese and pine nuts and arrange this mixture on top of the roasted vegetables. Serve immediately, along with the grilled halibut, along with either a simple mashed potato, risotto, or crusty artisan bread..
For the grilled halibut: Brush the halibut pieces with olive oil and fresh-ground black pepper. Place the fish on the cooking grate of a pre-heated grill and cook 7 to 8 minutes, or to desired doneness (general rule of thumb is 10 minutes total cooking time per 1-inch thickness of the fish), turning once halfway through cooking time.
Makes 6 servings.
Jan Roberts-Dominguez is a Corvallis, Ore., food writer, artist, and author of “Oregon Hazelnut Country, the Food, the Drink, the Spirit,” and four other cookbooks. Contact her at janrd@proaxis.com, or read her blog at www.janrd.com.
