Roasted Mediterranean Vegetables
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This Roasted Mediterranean Vegetables recipe is a vibrant, nutrient-packed dish that's both healthy and diabetes-friendly. Loaded with fiber-rich, non-starchy vegetables like zucchini, capsicum, pumpkin, red onion, and carrots, it supports stable blood sugar levels and provides essential vitamins and minerals.
Seasoned with heart-healthy olive oil and aromatic herbs, this low-calorie, antioxidant-rich dish is perfect for managing diabetes while enjoying flavorful meals. Its versatility makes it an excellent side or a light main course when paired with lean protein.
A delicious way to nourish your body and maintain balanced blood sugar!
Roasted Mediterranean Vegetables
Rated 5.0 stars by 1 users
Category
Diabetic Friendly
Author:
Anthony
Servings
4
The recipe is designed to serve 4 people as a side dish. If you want to use it as a main course (e.g., with added grains like quinoa or as a topping for pasta), it might serve 2-3 people depending on portion sizes.
Ingredients
- Ingredients:
- 2 medium zucchinis – sliced into rounds or half-moons
- 1 large red capsicum (bell pepper) – cut into bite-sized pieces
- 300g pumpkin – peeled and cubed
- 1 large red onion – cut into wedges
- 2 medium carrots – peeled and sliced diagonally
- 3 cloves garlic – minced or thinly sliced
- 3 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp smoked paprika (optional, for a smoky flavor)
- Salt and freshly ground black pepper – to taste
- Fresh parsley or basil – chopped, for garnish (optional)
- Crumbled feta cheese or toasted pine nuts (optional, for serving)
Directions
Instructions
Preheat the Oven
Preheat your oven to 200°C (400°F).
Prepare the Vegetables
Place the zucchini, red capsicum, pumpkin, red onion, and carrots in a large mixing bowl
Season the Vegetables
Drizzle the olive oil over the vegetables .Add the minced garlic, oregano, thyme, smoked paprika (if using), salt, and pepper. Toss everything together until the vegetables are evenly coated.
Arrange on a Baking Tray
Spread the seasoned vegetables in a single layer on a large baking tray lined with baking paper or lightly greased with olive oil. Avoid overcrowding to ensure even roasting
Roast the Vegetables
Roast in the preheated oven for 25-30 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized at the edges.
Serve
Remove the tray from the oven and let the vegetables cool for a couple of minutes. Transfer to a serving dish and garnish with chopped parsley or basil if desired.
For extra flavor, sprinkle crumbled feta cheese or toasted pine nuts on top before serving.
Recipe Note
Tips:
Pair with grilled chicken, fish, or your favorite protein for a complete meal. Serve as a warm side dish or toss with cauliflower rice for a Mediterranean-inspired main course.
Leftovers can be stored in the fridge for up to 3 days and reheated or used cold in salads.
Enjoy your vibrant, healthy roasted Mediterranean vegetables!
Estimated Carbohydrates (per 1 serving, recipe makes 4 servings):
Vegetables:
Zucchini (2 medium): ~6g total carbs (~1.5g per serving)
Red Capsicum (1 large): ~9g total carbs (~2.25g per serving)
Pumpkin (300g): ~27g total carbs (~6.75g per serving)
Red Onion (1 large): ~14g total carbs (~3.5g per serving)
Carrots (2 medium): ~12g total carbs (~3g per serving)
Other Ingredients:
Garlic (3 cloves): ~3g total carbs (~0.75g per serving)
Olive Oil (3 tbsp): 0g carbs
Herbs and Spices (oregano, thyme, paprika): Negligible carbs
Optional toppings (feta cheese or pine nuts): Adjust if used.
Total Carbohydrates:
~71g total carbs for the entire recipe.
17.75g carbs per serving (without optional toppings)
If you add optional toppings like feta or pine nuts, the carbs will slightly increase:
Feta cheese (1 tbsp per serving): ~1g carbs
Toasted pine nuts (1 tbsp per serving): ~1g carbs
This recipe is relatively low-carb, nutrient-dense, and diabetes-friendly!
Nutrition
Nutrition
- Serving Size
- 4
- per serving
- Calories
- Carbs
- grams