Vegan Lemon Garlic Roasted Veggie Tray: A Fresh, Flavorful, and Nutritious Dish
If you’re looking for a simple yet vibrant vegan recipe that’s bursting with fresh flavors, our Vegan Lemon Garlic Roasted Veggie Tray is exactly what you need. This recipe is all about bringing out the natural sweetness and depth of seasonal vegetables with minimal effort. Roasting them with a medley of fresh garlic, lemon juice, and zest, creates a perfect balance of tangy, savory, and slightly caramelized flavors that will elevate any meal.
Whether you’re a long-time vegan or just beginning to explore plant-based meals, this vegan-friendly vegetable tray offers a delicious and healthy way to enjoy your daily servings of vegetables. The dish is ideal for meal prep, quick weeknight dinners, or as a colorful side dish to complement other main courses. Plus, it’s gluten-free, dairy-free, and nut-free, making it an excellent option for anyone with dietary restrictions.
In this recipe, the star ingredients—broccoli, carrots, zucchini, and red bell peppers—are roasted to tender perfection, retaining their nutrients while developing deep, roasted flavors. The lemon and garlic work together to infuse the vegetables with a fresh, aromatic zest that is both energizing and refreshing. The light coating of olive oil not only helps in roasting the vegetables to achieve the perfect caramelized texture but also adds a healthy dose of monounsaturated fats, which are good for heart health.
Why This Vegan Lemon Garlic Veggie Tray is a Must-Try:
- Simple and Quick: With only a few ingredients and less than 35 minutes of total preparation and cooking time, this recipe is perfect for busy individuals who need a wholesome and delicious meal without spending hours in the kitchen.
- Full of Flavor: The combination of lemon and garlic brings out the best in the veggies, providing a zesty contrast to their natural sweetness. Roasting the vegetables intensifies their flavor, creating a savory-sweet experience with every bite.
- Packed with Nutrients: This dish is an excellent source of fiber, vitamins, and minerals. Vegetables like broccoli and carrots are rich in vitamin C, vitamin A, and folate, while zucchini and bell peppers provide a good dose of antioxidants. The addition of olive oil enhances nutrient absorption, helping your body make the most of these vital nutrients.
- Customizable: The great thing about this recipe is that it’s completely customizable based on what you have on hand or what’s in season. You can add other vegetables like sweet potatoes, cauliflower, or brussels sprouts for variety, or adjust the seasoning to your personal taste.
- Perfect for Meal Prep: This dish stores well in the refrigerator for up to 3 days, making it a great option for preparing ahead of time. You can serve it over quinoa, rice, or farro to create a complete and filling meal, or pair it with any plant-based protein of your choice for a wholesome lunch or dinner.
Ingredients for Vegan Lemon Garlic Roasted Veggie Tray:
- 2 cups broccoli florets: Broccoli is a powerhouse vegetable full of antioxidants and vitamins, particularly vitamin C, vitamin K, and folate. It’s also high in fiber, making it a filling and nutritious addition to any meal.
- 2 cups chopped carrots: Carrots are high in beta-carotene, which the body converts into vitamin A, essential for eye health and immune function. They also provide a natural sweetness that complements the savory garlic and tangy lemon.
- 1 red bell pepper, sliced: Red bell peppers are rich in vitamin C, beta-carotene, and antioxidants that help protect against inflammation and support the immune system.
- 1 zucchini, sliced: Zucchini is a low-calorie vegetable that provides a good source of vitamins A and C, as well as fiber. It’s great for adding volume and texture to the dish without contributing many calories.
- 3 tablespoons olive oil: Olive oil is packed with healthy monounsaturated fats, which support heart health and help reduce inflammation. It also aids in roasting the vegetables to perfection while enhancing the flavors.
- 2 cloves garlic, minced: Garlic adds a fragrant, savory note to the dish. It’s also packed with antioxidants and has anti-inflammatory properties that can help support the immune system.
- 1 tablespoon lemon juice: Fresh lemon juice brings acidity and brightness to the dish, balancing the savory flavors of the garlic and olive oil. Lemon is also an excellent source of vitamin C.
- Zest of 1 lemon: Lemon zest adds an intense burst of citrus flavor and aroma, which complements the garlic and elevates the roasted vegetables.
- Salt and pepper to taste: A pinch of salt enhances the natural flavors of the vegetables, while freshly ground black pepper adds a subtle spiciness and complexity.
Nutritional Information (per serving, based on 4 servings):
- Calories: 110 kcal
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 120mg
- Carbohydrates: 12g
- Fiber: 4g
- Sugar: 5g
- Protein: 2g
Note: Nutritional values may vary based on specific ingredients used and portion sizes. Adjustments to the recipe may affect the final calorie count and macronutrient profile.
Directions for Vegan Lemon Garlic Roasted Veggie Tray:
Step 1: Preheat the Oven and Prepare the Baking Sheet
Begin by preheating your oven to 200°C (400°F). This is the optimal temperature for roasting vegetables, allowing them to cook evenly and develop a delicious caramelized exterior while remaining tender on the inside.
Next, line a baking sheet with parchment paper or a silicone baking mat. This will ensure that the vegetables don’t stick to the pan and make cleanup a breeze. If you’re preparing a large batch, consider using two baking sheets to give the veggies room to roast evenly.
Step 2: Prepare the Vegetables
While the oven is heating, take your fresh vegetables and prepare them for roasting. Start by cutting the broccoli into small, bite-sized florets. For the carrots, peel and chop them into small rounds or sticks, depending on your preference. Slice the red bell pepper into thin strips and chop the zucchini into rounds or half-moons.
The goal is to make sure all the vegetables are about the same size, so they cook at an even rate. If some of the pieces are larger, they may need slightly more time in the oven, while smaller pieces will cook faster.
Step 3: Toss the Vegetables with Seasonings
In a large mixing bowl, combine the prepared vegetables with 3 tablespoons of olive oil. Make sure each piece is lightly coated in oil, as this will help the vegetables roast evenly and develop that desirable crispy texture.
Add the 2 cloves of minced garlic, 1 tablespoon of lemon juice, and the zest of 1 lemon. Toss everything together until the vegetables are well-coated in the oil, garlic, and lemon mixture. Season with salt and freshly ground black pepper to taste, adjusting the seasonings according to your preference.
Step 4: Roast the Vegetables
Transfer the seasoned vegetables to your prepared baking sheet, spreading them out in a single layer. This is crucial because overcrowding the vegetables will cause them to steam rather than roast, preventing them from becoming tender and caramelized.
Place the baking sheet in the preheated oven and roast the vegetables for 20-25 minutes. Halfway through the cooking time, use a spatula to gently stir the vegetables, ensuring they cook evenly on all sides. The vegetables should be tender, slightly browned, and have a golden crust when they’re ready.
Step 5: Serve and Enjoy
Once the vegetables are roasted to perfection, remove them from the oven and transfer them to a serving dish. If desired, garnish with a bit more lemon zest or a sprinkle of fresh parsley for an extra burst of flavor and color.
You can enjoy these lemon garlic roasted vegetables on their own as a light side dish or over a bed of quinoa, brown rice, or cauliflower rice for a more substantial meal. Pair it with a plant-based protein like tofu, tempeh, or a lentil salad for a complete, well-rounded vegan meal.
Tips for Perfect Vegan Lemon Garlic Roasted Veggies:
- Adjust the Vegetables: This recipe is highly customizable. Feel free to swap out the vegetables based on what you have on hand or what’s in season. Cauliflower, brussels sprouts, or sweet potatoes would work beautifully in this dish.
- Enhance the Flavor: If you want to intensify the flavor, try adding a sprinkle of smoked paprika, red pepper flakes, or fresh thyme before roasting. These ingredients will complement the lemon and garlic and add a savory depth to the dish.
- Make It a Meal: For a heartier option, serve these roasted veggies on a bed of cooked quinoa, brown rice, or farro. Add a drizzle of tahini dressing or a side of vegan yogurt to enhance the flavor profile and make it a complete, satisfying meal.
- Store Leftovers: If you have leftovers,