It is my goal to cook and eat more vegetables in 2026.  Research tells us to try to consume at least 2 ½ servings of vegetables each day so I feel compelled to share some heart healthy,  family friendly recipes. We all know we should eat more vegetables. It is one of the few things upon which nutrition experts continue to agree. How do we get more vegetables, not just in the refrigerator or on the plate, but actually eaten?  We have to make vegetables cravable.

We have to make vegetables a dish that friends and family ask for again and again because they are delicious. The easiest way to make them cravable just happens to be the easiest- roasting. I have some experience with this with my extended family. It’s ten people, ranging in age from four to 85. One night for dinner I made a selection of roasted vegetables, five different vegetables using different spices. There was not a vegetable left. They now ask for roasted vegetables and even make suggestions as to what we should roast. If you are not roasting vegetables once a week...start now.  Roasting is a simple and relatively hands-off cooking technique that enhances and intensifies the flavors of food. This technique is especially great for cooking vegetables because it transforms their flavors from ordinary to extraordinary—it’s all in the caramelization. Roasted vegetables are good. Eat them hot, at room temperature, or even cold in salads. Try adding leftover roasted vegetables to your morning eggs.

How to Oven Roast Vegetables:

1. Choose your vegetable(s). If you are choosing to make more than one vegetable, pick ones that have similar cooking times such as broccoli and cauliflower. Dense vegetables such as potatoes, winter squash, and other root vegetables have longer cooker times than vegetables higher in water such as summer squash, asparagus, or mushrooms. Cut the vegetables in bite-size uniform pieces. Keep in mind they will shrink during cooking.
2. Toss the vegetables in a large bowl with a few tablespoons of olive oil and seasoning of your choice. It can be as simple as salt and pepper or a combination of spices. A favorite of my family is cumin, salt, and a dash of cayenne pepper. Make sure that each piece of vegetable is very lightly coated with oil, and the seasoning is well distributed.
3. Place the vegetables on a sheet pan, lined with foil for easy clean-up. Have a thin layer of vegetables that are not overcrowded which would cause the vegetable to steam instead of roast.
4. Roast at 375 degrees until tender. From 15 minutes for asparagus to an hour for dense vegetables such as winter squash. Roast until there are some pieces of charred bits which makes the vegetables super sweet and delicious.

Two of my favorite roasted vegetable recipes:

Spicy Roasted Cauliflower – This recipe calls for cauliflower, however, you can use any vegetable. Make extra of the spice mixture and keep it in the refrigerator or freezer for the next round of roasted vegetables.

Roasted Brussels Sprouts – This is an amazing vegetarian side dish. Add a small amount of turkey bacon for added flavor if you wish.

While tossing some vegetables in a little olive oil and throwing them in the oven is super easy, there are some basic rules that will take you from good to great as a master vegetable roaster.

Top Five Rules of Roasting:

1. Use a good pan. If you have a sturdy rimmed baking sheet you are all set. If you have a flimsy baking sheet from your first apartment or one that does not have a 1-2 inch rim, it is time to make a small investment and get one. Choose one that is as large as possible to fit in your oven.
2. Use foil to line the baking pan – shiny side up. The shiny side will help with browning. The foil will also help with clean-up.
3. Don’t overcrowd the pan. If your vegetables are overlapping, you will create steam and this is a whole different cooking method. You want to get some brown on the vegetables, this can’t happen if they are steaming. Even if you have to do two batches, don’t put too many vegetables in at once.
4. Toss the vegetables in oil in a bowl or plastic bag prior to putting them on the baking sheet. This will allow for an even coating of oil on all of the nooks and crannies of the vegetables and it will help you to not use too much oil. It does take a few minutes and an extra bowl to clean up but it is worth it.
5. Flip the vegetables (if needed) only when they are good and brown. Impatience will result in a less than desirable vegetable. You want that caramelization to happen – this takes time. If the vegetables are not coming up from the pan/foil, they need more time.

You really don’t need a recipe for roasted vegetables, but here are some recommendations for tasty combinations. Spices may vary based on your taste or you can go au naturel with just salt.

Here are four favorite combinations:

1. Carrots, parsnips, turnips, sweet potatoes, and shallots – when done, top with a squeeze of orange and orange zest.
2. Broccoli, cauliflower, and carrots – this is great with ground cumin.
3. Asparagus. Great topped with lemon zest
4. Bell pepper and onions – this is great as an addition to sandwiches or most any entrée.

Topping: 2 tablespoons of olive oil, may need more depending on amount of vegetables and salt and pepper to taste

Preheat oven to 375º F. Line a baking sheet with foil or parchment paper for easy clean up.

Cut chosen vegetables into 2-inch pieces. Toss in olive oil on baking sheet.

Sprinkle chosen seasoning and toss vegetables to coat well.

Bake until fork tender. Time depends on vegetables chosen.

Nutrition Information per Serving: (Based on 1 cup of each: carrots, parsnips, turnips, sweet potatoes and shallots, with 1 teaspoon salt and 2 tablespoons olive oil)  Serving Size: 1 cup , Calories: 162 calories, Carbohydrates: 28 grams, Fiber: 5 grams, Protein: 3 grams, Fat: 5 grams and Sodium: 426 mg  

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Curried Cauliflower and Chickpea Tacos

Serves: 4-5

This versatile recipe brings together simple ingredients to produce a flavorful combination. Sweet potato, cauliflower, and bell pepper can be exchanged for other vegetables, such as carrots, russet potato, eggplant, or squash. The recipe calls for corn tortillas, but you could use flour tortillas, naan bread, or substitute with rice. Add optional toppings to increase the flavor of your tacos.

Serving size: 2 tacos, 1/2 cup filling each

Prep time: 15 minutes, Cook time: 35 minutes, Total time: 50 minutes

• 1/4 cup olive or canola oil
• 1 Tablespoon curry powder
• 1/2 teaspoon ground cayenne pepper
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 large sweet potato, cut into 1/4-inch cubes
• 1 cauliflower head, cut into florets
• 1 red bell pepper, cut into 1/2-inch pieces
• 16-ounce can chickpeas, drained and rinsed
• 8 –10 corn tortillas
• Optional toppings: lime wedges, cilantro, plain Greek yogurt, salsa, jalapeno peppers, shredded cheddar cheese.

Directions:

1. Preheat the oven to 400°F.
2. In a small bowl, mix together olive oil, curry powder, cayenne powder, salt, and pepper.
3. Place sweet potato, cauliflower, bell pepper, and chickpeas onto a baking sheet. Drizzle with olive oil mixture and toss to coat.
4. Roast for 30 – 35 minutes, or until potatoes are fork-tender and cooked through.
5. Serve 1/2 cup of filling in each corn tortilla. Add toppings (optional).

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Vegetarian Lentil Chili

• 1 tablespoon Olive Oil
• 1 Onion diced (about 1 cup)
• 4 cloves Garlic minced
• 1 Bell Pepper (any color) diced (about 1 cup)
• 2 tablespoons Chili Powder *see recipe note
• ½ teaspoon Cumin
• 4 cups Vegetable Broth
• 1 ¼ cup Dried Lentils sorted and rinsed
• 1 (15-ounce can) Black Beans drained and rinsed
• 2 medium Carrots or 6 ounces diced (about 1 cup)
• 1 (15-ounce can) Crushed Tomatoes don't drain
• ⅓ cup tomato paste about half of a 6-ounce can
• ½ teaspoon Crushed Red Pepper Flakes or pinch of cayenne pepper
• 1 teaspoon Cocoa Powder unsweetened
• 1 teaspoon Salt
• ½ teaspoon Black Pepper
• 1 Bay Leaf

Directions:

1. Set a 4-quart sauce pot over medium heat until hot. Add OLIVE OIL and heat until shimmering.
2. Add ONION, BELL PEPPER, and GARLIC. Sauté for a few minutes until softened and fragrant, stirring as needed.
3. Stir in CHILI POWDER and CUMIN. Cook 1–2 minutes to bloom the spices.
4. Add BROTH, LENTILS, BEANS, CARROTS, TOMATOES, TOMATO PASTE, RED PEPPER FLAKES, COCOA POWDER, SALT, BLACK PEPPER, and BAY LEAF.
5. Bring to a boil, then reduce heat, loosely cover, and simmer 30–40 minutes, stirring occasionally, until lentils are tender and chili thickens.
6. Remove the bay leaf and serve with your favorite chili toppings.

To store, cool completely and refrigerate in an airtight container for up to 5 days or freeze for 3 months (longer if vacuum-sealed).

Notes:

1. Chili powder: Use a standard chili powder blend, usually labeled “chili powder” in grocery stores. If using pure chili powder, add only a pinch or two and season to taste.
2. Lentils: I prefer using brown lentils because they are inexpensive and require relatively little cooking time. If you use black or green lentils, be sure to increase the cook time accordingly.
3. Beans: You can substitute the black beans with kidney, navy, pinto, or any beans you have on hand.
4. Instant Pot instructions: Select sauté and heat OLIVE OIL. Add ONION, CARROTS, and GARLIC; cook a few minutes until softened. Stir in CHILI POWDER and CUMIN; cook 1–2 minutes. Press cancel and add remaining ingredients. Lock the lid, set the valve to sealing, and cook on high pressure for 3 minutes. Let pressure release naturally for 10 minutes before carefully turning the valve to venting. Remove bay leaf and serve.

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Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.