These easy and delicious Mediterranean Veggies are the perfect side dish to any pasta mains, burgers or pies. Starring my three favorite summery vegetables, it is a must have side to complement your summer vegan barbecue spread.
Preparing this tray of vegetables in a Mediterranean-style cannot be more easy.
You just need to chop courgettes (zucchini), aubergines (eggplants), sweet peppers and red onions, season with salt, oil and balsamic vinegar and…bake!
This is a very versatile recipe that can be enjoyed the way you prefer the most: hot and freshly baked, at room temperature or even cold, straight-from-the-fridge.
Low in calories and full of nutrients like vitamins (especially vitamin A, vitamin B-6 and vitamin C), minerals (Potassium, Magnesium, Folate and Iron) and, of course, plenty of dietary fibre.
Did you know..?
– Bell peppers may be considered the most healthy vegetable thanks to their good number of vitamins, especially group B vitamins (including vitamin B2, vitamin B3, foloate, and pantothenic acid), as well as vitamin E, potassium, molybdenum, and fiber.
Bell peppers also contain good amounts of vitamin K, vitamin B1, manganese, phosphorus, and magnesium, as well as a rich mix of phytonutrients, most of which are antioxidants.
– The soluble fibre in the skin of courgettes slows down digestion, and it stabilises blood sugar and insulin levels. Soluble fibre also helps prevent constipation and relieves irritable bowel symptoms. As well as improving digestion, courgettes slow down aging, lower blood sugar levels, support healthy circulation and a healthy heart, improve eye health, boost energy, improve thyroid and adrenal functions, and protect against oxidation and inflammation. They also are a great alley for weight loss.
– Members of the nightshade family, aubergines are actually berries that provide a good source of phenolic compounds that act as antioxidants (molecules that help the body eliminate free radicals — unstable molecules that can damage cells if they accumulate in large amounts), as well as anthocyanins (water-soluble pigments responsible of the red, purple, blue or black colours in vegetables and fruits that have an anti-inflammatory and anti-bacterial activity).
– The fiber contained in onions promotes good digestion and helps keep you regular. Additionally, onions contain a special type of soluble fiber called oligofructose, which promotes good bacteria growth in your intestines. Onions are some of the oldest vegetables that were used by the first modern civilizations.
– Widely recognised as one of the world’s healthiest oils, olive oil has been proved to help reduce blood pressure and improve healthy cholesterol levels, both of which contribute to a reduced risk of heart disease. In fact, consuming around 2 tablespoons (20g) of olive oil daily has been shown to reduce the risk of cardiovascular disease and inflammation.
Olive oil is also the main source of fat in the Mediterranean diet. People who consume this diet appear to have a higher life expectancy, including a lower chance of dying from cardiovascular diseases, compared with people who follow other diets.
For other ideas using these incredible veggies check this Fuss-free Courgette Baked Frittata, this Courgette and Potato Bake, these Courgette and Potato Cakes or this Creamy Courgette and Rocket Pasta for recipes with courgettes, this delicious Bell Peppers with Jackfruit side, these easy Couscous Stuffed Peppers or these inviting Stuffed Peppers with Tomato and Peas if you’re looking for recipes starring bell peppers, and this Vegan Aubergine Parmigiana or this lighter Easy Stuffed Aubergine Parmigiana for recipes with aubergine.
Finally, if you’re looking for something that uses all this beautiful vegetables you must try these Conchiglioni with Vegetable “Mince”!
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Mediterranean Veggies Recipe
2 Courgettes (500g)
2-3 Bell Peppers (400g)
1 Aubergine (300g)
2 Medium Red Onions (250g)
4 tbsp Balsamic Glaze
2-3 tbsp Extra Virgin Olive Oil
1 tsp Sea Salt
1. Preheat the oven at 180° C (350° F).
2. Peel the red onions and wash all the vegetables thoroughly.
3. Chop the courgettes and aubergine into cubes and slice the peppers and the onions into roughly 1 inch squares.
4. Arrange the vegetables into a big oven tray (the one that comes with most ovens is ideal for this purpose) trying to keep the veggies spread on only 1 layer (it is ok to overlap a few cubes, just try not to make a thick stack of vegetables).
5. Add the salt and drizzle with olive oil and balsamic glaze. Mix well so that every vegetable is equally seasoned.
6. Bake in fan assisted mode for 45 minutes to 1 hour, stirring the veggies half way through.
7. Enjoy the Mediterranean Veggies both warm or cold, depending on your personal taste.
This Mediterranean veggies side can be stored in a fridge up to 4-5 days.