Sheet Pan Mediterranean Roasted Veggies With Feta and Olives
Bring the taste of the Mediterranean to your kitchen with this easy sheet pan Mediterranean roasted veggies recipe, perfect for any occasion or meal prep!
Equipment
- Baking sheet (For roasting the vegetables.)
- Parchment paper (For lining the baking sheet.)
- Large bowl (For mixing the vegetables and seasonings.)
- Measuring cups/spoons (For measuring ingredients like olive oil and spices.)
- Knife and cutting board (For chopping the vegetables.)
- Tongs or Spatula (For mixing and serving the roasted veggies.)
Ingredients
- 1 red bell pepper chopped
- 1 yellow bell pepper chopped
- 1 zucchini sliced
- 1 red onion cut into wedges
- 1 cup cherry tomatoes halved
- 1 cup Kalamata olives pitted
- ¼ cup olive oil
- 1 tsp oregano dried
- salt and pepper to taste
- 4 oz feta cheese crumbled
- parsley fresh, chopped - for garnish
Instructions
- Preheat Oven to 425°FBefore you begin preparing the vegetables, it's important to preheat your oven to 425°F (220°C). This high oven temperature is vital for achieving perfectly roasted veggies with a caramelized exterior and tender interior.While your oven heats up, you'll have time to chop your vegetables and gather your ingredients. But why 425°F, you might ask? This temperature strikes the ideal balance between quick cooking and flavor development, ensuring your Mediterranean medley reaches its full potential.Here are some roasting tips to keep in mind:First, make sure your oven rack is in the middle position for even heat distribution.Second, don't be tempted to open the oven door frequently, as this can lower the temperature and affect cooking times.Finally, if you're using a convection setting, reduce the temperature by 25°F to compensate for the increased air circulation.Remember, a properly preheated oven is your secret weapon for achieving that irresistible combination of crispy edges and juicy centers in your roasted veggies.Ready to transform those raw ingredients into a mouthwatering Mediterranean feast?
- Chop and Season VegetablesWith your oven heating up, it's time to focus on the stars of this dish: the vegetables. Gather your bell peppers, zucchini, red onion, and cherry tomatoes. Ready to flex those knife skills? Let's plunge into some chopping techniques that'll elevate your prep game.For the bell peppers, slice off the top, remove the seeds, and chop into bite-sized squares. Wondering about the zucchini? Try cutting it into half-moons for a visually appealing touch. The red onion's your chance to practice those wedge cuts – aim for eight even pieces. As for those juicy cherry tomatoes, a simple halving will do the trick.Now, let's talk seasoning variations. While the recipe calls for olive oil, oregano, salt, and pepper, why not experiment? Have you considered a sprinkle of smoked paprika or a dash of lemon zest?These small tweaks can transform your dish from great to extraordinary. Remember, the key to perfect roasting is even seasoning distribution. Toss those veggies thoroughly, ensuring each piece gets its fair share of flavor. Ready to roast?
- Spread Veggies on SheetOnce you've seasoned your vegetables to perfection, it's time to spread them out on your prepared baking sheet. This step is essential for achieving that perfect roast, so let's explore some vegetable arrangement tips and roasting techniques that'll elevate your dish.First, make sure you're using a large enough sheet pan to accommodate all your veggies in a single layer. Overcrowding is the enemy of crispy, caramelized edges! As you arrange the vegetables, think about their cooking times. Denser veggies like bell peppers and onions can be placed around the edges where it's hotter, while more delicate ones like tomatoes can go in the center.Remember, proper spacing allows hot air to circulate, promoting even cooking and those delicious browned bits we all love.Want to take your roasting game up a notch? Try this pro tip: preheat your baking sheet in the oven before adding the vegetables. The instant sizzle you'll hear when they hit the hot surface? That's the sound of flavor developing!Are you ready to transform those raw veggies into a Mediterranean masterpiece?
- Roast for 20-25 MinutesThe oven's steady heat will now work its magic on your carefully arranged vegetables. As you close the oven door, you're initiating a transformation that'll take your Mediterranean medley from raw to roasted perfection.Over the next 20-25 minutes, you'll witness the wonders of vegetable caramelization.Ever wondered why roasted veggies taste so much better? It's all in the roasting techniques. As the high heat envelops your colorful array, it's breaking down complex sugars into simpler ones, creating that irresistible sweetness.You'll notice the edges starting to brown and crisp up - that's where the flavor magic happens!About halfway through, you'll want to give your veggies a quick stir. This guarantees even cooking and prevents any unfortunate charring.Can you smell those Mediterranean aromas wafting through your kitchen? It's a tantalizing preview of what's to come.
- Add Feta and BroilAfter your veggies have roasted to perfection, it's time for the feta-finale. You're about to elevate your dish with the tangy, creamy goodness of feta cheese.But why feta, you ask? Well, besides its irresistible flavor, feta boasts impressive nutritional benefits. It's packed with calcium, protein, and probiotics, making it a smart choice for your Mediterranean masterpiece.Now, let's talk broiling techniques. Set your oven to broil and position the rack about 6 inches from the heat source. Sprinkle the crumbled feta generously over your roasted veggies, ensuring an even distribution.Here's where the magic happens: broil for just 2-3 minutes, keeping a watchful eye to prevent burning. You're aiming for that perfect golden-brown color that'll make your taste buds dance.
- Garnish With Fresh HerbsFresh from the oven, your Mediterranean roasted veggies and feta are ready for their final touch. It's time to elevate your dish with a burst of fresh herbs.But why stop at just a sprinkle? Let's explore the world of herb selection tips and fresh herb benefits to make your meal truly shine.When choosing herbs, consider the Mediterranean flavor profile. Parsley is a classic choice, offering a bright, clean taste that complements the roasted vegetables perfectly.But why not get creative? Basil adds a sweet, peppery note, while oregano brings a robust, earthy flavor. Can you imagine the aroma of thyme or rosemary mingling with the warm vegetables?Don't be shy with your herbs – they're not just for looks. Chop them generously and scatter them across your dish. As you do, you're not only adding flavor but boosting the nutritional value too.Did you know that fresh herbs are packed with antioxidants and vitamins? They're nature's little powerhouses, ready to enhance both the taste and health benefits of your meal.
Nutrition
Calories: 287kcalCarbohydrates: 12gProtein: 6gFat: 25gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 25mgSodium: 861mgPotassium: 413mgFiber: 3gSugar: 5gVitamin A: 1532IUVitamin C: 112mgCalcium: 189mgIron: 1mg