Roast Vegetable Salad

This recipe for a warm healthy salad, bursting with colour and nutrients is bound to become a favourite. It makes a fabulous meal but can also be served as a side salad or entrée when you’re entertaining. Dressed with olive oil and balsamic vinegar it’s suitable for people who follow vegan or cholesterol lowering diets.

• Ingredients
• Method
• Nutritional Content

Ingredients:

Number of servings: 4 mains

• Assorted Salad leaves (200 grams)
• Bunch of baby carrots (300 grams)
• 3 medium zucchini (300 grams)
• 10 baby truss tomatoes (150 grams)
• 3 small parsnips (300 grams)
• 1 medium sweet potato (200 grams)
• 1 large Spanish onion (150 grams)
• 2 avocadoes (200 grams)
• 1 whole garlic
• 2 tablespoons of olive oil
• Rock salt & cracked black pepper to taste
• 2 tablespoons balsamic Vinegar

 
Preparation time: 10 minutes
Cooking time: 40 minutes
Difficulty rating: Easy
 

Method

1. Cut carrots, zucchini, parsnips, sweet potato and onion into chunky chip size pieces.
2. Massage with olive oil until well coated.
3. Slice garlic bulb across the middle of the cloves.
4. Bake vegetables, tomatoes and garlic on a tray lined with parchment paper at 200^oC for 40 minutes.
5. Mash the avocadoes.
6. Arrange roasted vegetables attractively on plates.
7. Add a scoop of avocado to each pile of vegetables.
8. Place a handful of salad greens on top and drizzle with balsamic vinegar.
9. Serve warm.

 
Tips:

• You can use any seasonal vegetables that you want. Asparagus, eggplants and mushrooms are also good options which contain plenty of vitamins and minerals which will help keep your body healthy;
• Dry roast the vegetables or use half the amount of olive oil, to reduce the fat and calories in this recipe. Reducing fat intake is an important step to improving your diet and avoiding chronic health conditions like obesity, metabolic syndrome, erectile dysfunction and type 2 diabetes mellitus;
• Add a dollop of fat free Bulgarian yoghurt to each vegetable stack for extra calcium. Low fat dairy products contain the same amount of calcium but less fat compared to the full fat equivalents, so you’ll still be getting all the goodness you need for healthy teeth and bones;
• Served with fresh whole grain bread for a high-fibre meal. Fibre is an important micronutrient used by the gastrointestinal system to aid digestion.

 

Nutritional content:

Nutritional analysis per serve:

Energy	1318.49 kJ 315.13 cal
Protein	6.48 g
Total fat	19.06 g
Saturated fat	3.65 g
Carbohydrates	23.64 g
Total sugars	14.97 g
Fibre	11.99 g
Sodium	73.17 mg
Cholesterol	0 mg
Potassium	1341.5 mg

 

More Information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.

For more information on gluten-free diets, see Gluten-Free Diet.

For more information on vegetarian diets, see Vegetarian Diets.