Firecracker Vegetable Roast

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
80%
Firecracker Vegetable Roast
45 min.
6
373kcal

Suggestions


Craving a vibrant and healthy dish that's bursting with flavor? Look no further than this Firecracker Vegetable Roast! This recipe is a celebration of fresh, colorful vegetables, all roasted to perfection with a fiery kick. It's incredibly versatile, fitting seamlessly into any meal plan whether you're looking for a satisfying side dish or a light, veggie-packed main course.

What makes this roast truly special is the ingenious blend of textures and tastes. The creamy chickpeas are perfectly complemented by the tender-crisp cauliflower and broccoli, while the sweet peppers and fennel offer a delightful burst of freshness. A zesty and flavorful basil mixture coats the vegetables, adding depth and complexity to every bite.

Don't let the "Firecracker" in the name intimidate you! While the jalapeno pepper adds a touch of heat, it's easily adjustable to your preference. Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, this Firecracker Vegetable Roast is sure to become a new favorite. Plus, it's naturally gluten-free, dairy-free, vegan, and packed with nutrients – a guilt-free way to enjoy a delicious and satisfying meal!

And the best part? It's ready in just 45 minutes! Perfect for busy weeknights when you want a healthy and flavorful meal on the table in no time. Let's get cooking!

Ingredients

  • cup bell pepper strips red
  • cup bell pepper strips yellow
  • cups broccoli florets 
  • 15.5 ounce chickpeas rinsed drained canned (garbanzo beans)
  • cups cauliflower florets 
  • cups rice hot cooked
  • teaspoon curry powder 
  • 1.5 cups fennel bulb thinly sliced ( 1 small bulb)
  • cup basil leaves fresh loosely packed
  • 0.3 cup mint leaves fresh loosely packed
  •  garlic cloves halved
  • teaspoon penzey's southwest seasoning dried italian
  •  jalapeno halved
  • tablespoon soya sauce low-sodium
  • tablespoons olive oil 
  • cup onion red thinly sliced
  • 0.5 teaspoon salt 
  • medium tomatoes cut into 12 wedges

Equipment

  • food processor
  • frying pan
  • oven

Directions

  1. Preheat oven to 45
  2. Place first 9 ingredients in a food processor; process until smooth.
  3. Combine basil mixture, cauliflower, and next 5 ingredients (cauliflower through onion), tossing well to coat. Arrange vegetable mixture on a jelly roll pan coated with cooking spray.
  4. Bake at 450 for 15 minutes or until lightly browned.
  5. Add tomato and chickpeas; bake an additional 5 minutes.
  6. Serve over rice.

Nutrition Facts

Calories373kcal
Protein11.83%
Fat16.87%
Carbs71.3%

Properties

Glycemic Index
82.89
Glycemic Load
52.91
Inflammation Score
-9
Nutrition Score
25.251739419025%

Flavonoids

Eriodictyol
0.81mg
Hesperetin
0.19mg
Naringenin
0.14mg
Apigenin
0.12mg
Luteolin
0.96mg
Isorhamnetin
1.34mg
Kaempferol
2.7mg
Myricetin
0.13mg
Quercetin
7.21mg

Nutrients percent of daily need

Calories:372.64kcal
18.63%
Fat:7.11g
10.94%
Saturated Fat:1.08g
6.72%
Carbohydrates:67.61g
22.54%
Net Carbohydrates:59.6g
21.67%
Sugar:4.96g
5.51%
Cholesterol:0mg
0%
Sodium:531.28mg
23.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.21g
22.43%
Vitamin C:132.54mg
160.66%
Manganese:1.75mg
87.72%
Vitamin K:74.98µg
71.41%
Vitamin B6:0.83mg
41.45%
Fiber:8.01g
32.04%
Vitamin A:1552.5IU
31.05%
Folate:101.06µg
25.27%
Selenium:14.98µg
21.4%
Phosphorus:209.75mg
20.98%
Potassium:691.98mg
19.77%
Magnesium:73.06mg
18.26%
Copper:0.35mg
17.5%
Vitamin B5:1.5mg
14.96%
Iron:2.61mg
14.49%
Vitamin E:1.89mg
12.63%
Zinc:1.84mg
12.27%
Calcium:108.85mg
10.88%
Vitamin B3:2.01mg
10.06%
Vitamin B1:0.14mg
9.66%
Vitamin B2:0.15mg
8.99%
Source:My Recipes