Monday, June 20, 2011

How do you roast veggies without using oil?

I lucked upon a good sale on bell peppers and want to cook and freeze them. So I thought about having roasted peppers but didn't know how to roast things went out on line and this is what I found (I'll let you know how things turn out once I pick a way to do them):

Temperature and time:
for very dense vegetables, like carrots, winter squash , small whole onions, potatoes - 350 f, for 20 to 30 minutes, or 400 f for 15 to 20 minutes, turning once half way through roasting.
for more delicate vegetables like onion wedges, asparagus and green beans - 350f for 15 minutes, turning once during roasting.
I use sheet cake pan. Spay with a little pam. Place harder veggies like carrots potatoes ,sweet potatoes, onions etc, sprinkle with italian seasoning, dill, thyme rosemary what ever I want that time, also some garlic powder. Oven about 400-450 15 min later mix them up. Add softer veggies such as peppers, mushrooms , zucchini, yellow summer squash, Little more seasoning another 15 min stir then 15 more. They are delicious. I also some times serve with a mCDougall friendly brown sauce, as my husband thinks you need something on them. Enjoy
I don't roast vegetables all that often, but when I do I put them on parchment paper on top of a cookie sheet. Then I put the cookie sheet under the broiler and broil them on low, keeping my eyes on them until the desired doneness is reached. 
I picked up some of those silicone mats at WalMart in two different sizes and I place the jazzy red silicone mat down on the baking sheet.

Either way, you don't need oil.
I use a fairly good nonstick pan so no oil needed on the bottom.

For "summer" vegetables: zucchini, tomatoes, cauliflower, etc. I just pop those under the broiler (set on low) until they start to brown. If still too crisp I'll turn them and let the other side roast some. They cook very quickly.

For root vegetables: potato, beets, sweet potato, carrot, etc. I cover with foil and bake at 375 until tender. They take more time to cook & covering them helps keep the moisture in while "steaming" them as well.

If you were to do both (say potatoes, tomatoes, & zuchini) I'd do like the root vegetables for 1/2 hour or so or until they started becomming tender and then add the other vegetables and continue cooking with foil off.

Things You'll Need

  • Eggplant
  • Carrot
  • Onion
  • Head of garlic
  • Baking tray
  • Saucepan
  • Optional: tahini, ginger, parsley, mint, olive oil (for babaganoush recipe)
  1. Dry roasting, Middle Eastern Style

    • 1
      Preheat the oven to 450 degrees F. Wash the eggplant, and prick it all over with a fork.
    • 2
      Place the eggplant, head of garlic and onion onto a baking tray. Put it in the preheated oven.
    • 3
      Roast the eggplant for 10 minutes, then rotate so it chars on 2 sides of the eggplant. Roast for another 10 minutes, or until the inside of the eggplant seems soft. The onion and garlic will have roasted inside their own skin, and will be soft inside. This is a good method to take out the harshness of onion and garlic while retaining its flavor.
    • 4
      Make babaganoush, a Middle Eastern eggplant dip, by halving the eggplant after it cools, scooping out the flesh, and mixing the eggplant with garlic, salt, pepper, tahini (a sesame paste) and fresh parsley or mint. Add olive oil for a smooth texture.

    Dry Roasting Asian Style

    • 1
      Take a carrot or other root vegetable and wash it thoroughly. Peel the outer layer of the root vegetable, and chop roughly, either in half or quarters.
    • 2
      Heat a saucepan on medium heat. Run your fingers under tap water, then flick some water into the saucepan. If the water sizzles and evaporates, it is hot enough.
    • 3
      Put the chopped root vegetables into the saucepan. Take a pinch of salt and drizzle it onto the vegetables.
    • 4
      Turn the heat down and cover the saucepan. The heat and the salt will bring some water out of the vegetables, and they will begin to cook slightly.
    • 5
      After 3 to 5 minutes, uncover the saucepan. Let the root vegetables dry roast in the pan, browning before you turn them. To create a broth, add water after the vegetables have roasted thoroughly. Bring the water to a boil, then turn down to a simmer. An excellent broth made by dry roasting is ginger root and carrot, with chopped parsley sprinkled on top shortly before serving.

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