Recipe: Baked mixed vegetables with sweet potatoes

Looking for a tasty way to eat your cooked seasonal veggies? Then, you might like to give this recipe of baked mixed vegetables with sweet potatoes a try 🙂

In addition to 5 different types of veggies, this recipe also contains mushrooms and tempeh. Tempeh is made of fermented soybeans that have been pressed into a “compact cake”. It is a very good and healthy source of plant-based protein (it contains all essential amino acids). Beyond protein, tempeh is also a good source of some minerals (calcium and magnesium, for example) and vitamins (some B complex vitamins, for example). Because the soybeans were fermented, the phytic acid has been broken down, which helps improving nutrient digestion and absorption. Tempeh can thus be a very nutritious addition to your diet. I am not sure whether you can already find it in “normal” supermarkets in your country but I am pretty sure you will find it in a health or organic food store. Also, please choose organic soy products as most conventional soy has been genetically modified and the truth is that we do not know yet its long-term effects in the human body. I would also like to add a note here: I am completely against any super processed soy products, such as soy meat (which actually many people still believe as healthy). Even organic foods which have been super processed are detrimental. Thus, as I also said before, don’t fall for the “organic label” but for the organic label of non-processed foods, or foods that have been processed in a healthy way, such as fermentation (the case of tempeh).

You can also use this vegetable mixture and marinade for making baked/grilled vegetable sticks (but it is much faster and practical to just put them all together in a tray in the oven as described in this recipe).

Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings 4 portions
Author Ana Coito, PhD

Ingredients

  • 1 medium eggplant
  • 1 medium zucchini
  • 1 medium onion
  • 1 red bell pepper
  • 250 g mushrooms
  • 400 g tempeh
  • 3 garlic cloves
  • Juice of 1 lemon
  • Thyme to taste*
  • Oregano to taste*
  • Basil to taste*
  • Black pepper to taste
  • Sea or Himalayan salt to taste
  • 4 tbsp extra-virgin olive oil
  • Optional: white almond butter (i.e., without the skin)
  • 1 kg sweet potatoes

Instructions

  1. Wash and cut the vegetables (except sweet potatoes), mushrooms and tempeh in cubes and place them in a big bowl.
  2. Prepare the marinade by mixing the garlic, lemon juice, herbs and salt together and then blend everything together (for example, using a hand blender).
  3. Add the sauce to the vegetables and mix them well so that it is well distributed.
  4. Marinate the vegetables for about 2h (or longer if you can) in the fridge.**
  5. Preheat the oven to 170°C.
  6. Place the vegetables in a baking tray and place it in the oven.
  7. Bake them at 170°C for 40min-1h.
  8. Wash the sweet potatoes and place them whole in the oven. Bake for about 40min-1h (depending how big your sweet potatoes are).***
  9. When both the sweet potatoes and the vegetable mixture are baked, take them out of the oven and add olive oil to the vegetable mixture.****
  10. Optional: if you want, you can also add more fresh herbs after baking.
  11. Cut the sweet potatoes in slices.
  12. Optional: you can add a little bit of almond butter on the sweet potatoes.

Recipe Notes

*I use fresh herbs whenever possible (season).

**If you don’t have time, it is also ok to bake the vegetables right away after adding the sauce. The marinade time will give them an “extra touch” but if you cannot wait, don’t worry, just place them directly in the oven.

*** If you prefer, you could instead cut the sweet potatoes in cubes and add to the rest of the vegetable mixture.

****I always add the oil at the end in order to avoid destroying the healthy fats in it (which may be turned to unhealthy fats, e.g. trans-fats, after heating).

Enjoy your meal! 🙂

 

Live healthy,

Ana Coito, PhD

2 Responses to “Recipe: Baked mixed vegetables with sweet potatoes

  • Jennifer
    3 weeks ago

    Congratulations Ana !!!!!
    I’ll bet that will be the healthiest baby on the planet !!!!
    Jennifer Metz

    • Ana Coito, PhD
      3 weeks ago

      Thank you so much Jennifer! 🙂
      Hehehe I try to do my best! 🙂
      Many greetings,
      Ana

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