Fertility Meal Plan

Roast Vegetables

Preparation Time: 15 minutes
Cooking Time: 45 minutes

½ - 1 cup cooked vegetables = 1 portion. Aim for 5 portions of a variety of vegetables daily

Economical and easy to prepare, roast vegetables can form the basis of a variety of different healthy meal options and are a great source of fibre and vitamins. If time is short, or it is out of season, use frozen pre-roast vegetables but check no other ingredients have been added.

WHAT YOU WILL NEED
4 red onions
2 courgettes
2 red peppers
2 yellow peppers
1 aubergine
1 punnet cherry tomatoes
1 fennel bulb (optional)
2 tbsp. olive oil

Or use other seasonal vegetables. Broccoli, cauliflower and butternut squash also work well.

HOW TO MAKE IT

  1. Preheat oven to 180oC
  2. Cut all vegetables into similar sized pieces or wedges, place in a bowl, season and toss in olive oil
  3. Spread vegetables out on baking trays and roast for 30 – 45 minutes until roast but not charred. It is important to avoid overcrowding the tray as vegetables will steam rather than roast

Ideas to use roast vegetables (individual portions)

  • Heat portion roast vegetables with ½ can chickpeas and portion of wholegrain rice. Drizzle with pesto
  • Mediterranean fish/chicken: Place portion roast vegetables in a frying pan. Add ½ tin tomatoes and place fillet of fish / chicken on top. Cover and cook on stove until fish / chicken is cooked. For vegetarian version, top vegetables with ½ can butterbeans and a little crumbled feta
  • For lunch, toast a wholegrain pitta. Spread inside with hummus and fill with roast vegetables
  • Veg chilli: gently fry crushed clove garlic in 2 tsp olive oil. Add ½ tsp cumin, ½ tsp smoked paprika, ½ can chopped tomatoes, ½ can mixed beans, ½ - 1 can roast vegetables. Cook for 15 minutes, sprinkle with fresh coriander and serve with wholegrain rice or small baked sweet potato
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