This Roasted Mediterranean Vegetables with Soy and Balsamic Glaze is a simple, yet flavorful dish that brings out the natural sweetness of vegetables like aubergine (eggplant), zucchini, and bell peppers. The vegetables are roasted to perfection, coated in a savory glaze made with soy sauce, balsamic vinegar, and Provencal herbs. It’s a great side dish or even a main for those looking for a healthy, hearty meal packed with flavor.
Preparation, Cook, and Total Times
- Preparation Time: 15 minutes
- Cooking Time: 60 minutes
- Total Time: 1 hour 15 minutes
- Servings: 4-6 servings
Cuisine
This recipe is inspired by Mediterranean flavors, featuring roasted vegetables combined with rich, savory, and slightly sweet seasonings. The Provencal herbs add a fragrant and herby touch that complements the natural flavors of the vegetables, while soy sauce and balsamic vinegar bring a savory depth and a hint of sweetness.
Full List of Ingredients
- 1 aubergine (eggplant)
- 1 zucchini
- 2 paprikas (bell peppers)
- 300 grams mushrooms
- 2 onions
- 3 tomatoes
- 6 cloves garlic
- 50 ml vegetable oil
- 50 ml soy sauce
- 1 tablespoon Provencal herbs
- 1 tablespoon sugar
- 1 tablespoon balsamic vinegar
- 0.5-1 teaspoon salt (to taste)
- Fresh parsley for garnish
Step-by-Step Cooking Directions
1. Prepare the Vegetables:
Preheat your oven to 180°C (350°F). Begin by washing and chopping the aubergine (eggplant), zucchini, paprikas (bell peppers), mushrooms, onions, and tomatoes into bite-sized pieces. Peel and mince the garlic cloves. The key is to keep the pieces uniform in size so they cook evenly.
2. Season the Vegetables:
In a large bowl, combine the chopped vegetables and minced garlic. In a separate bowl, mix the vegetable oil, soy sauce, Provencal herbs, sugar, balsamic vinegar, and salt. Stir the ingredients together until well combined, ensuring the sugar dissolves fully.
3. Coat the Vegetables:
Pour the seasoning mixture over the chopped vegetables and toss well to coat everything evenly. Make sure each piece of vegetable is well-seasoned and covered with the glaze.
4. Bake the Vegetables:
Transfer the seasoned vegetables to a baking dish or a baking tray lined with parchment paper. Spread them out evenly, making sure there is enough space between each vegetable for them to roast properly. Place the tray in the preheated oven and bake for 60 minutes, stirring halfway through. The vegetables should be tender and slightly caramelized when done.
5. Serve:
Once the vegetables are roasted and golden, remove them from the oven. Transfer the vegetables to a serving dish and garnish with freshly chopped parsley for a burst of color and added freshness. Serve hot as a side dish or as a main course with rice, couscous, or a light salad.
Nutritional Information (Per Serving)
- Calories: 180 kcal
- Protein: 3 g
- Carbohydrates: 24 g
- Fat: 10 g
- Fiber: 5 g
- Sugars: 10 g
- Sodium: 500 mg
- Cholesterol: 0 mg
The Origins and Popularity of the Recipe
This roasted vegetable dish draws inspiration from Mediterranean cuisine, which is known for its emphasis on fresh vegetables, olive oil, and simple seasonings. Roasting vegetables is a popular cooking method in Mediterranean countries, as it enhances the natural sweetness and flavor of the produce. The use of soy sauce and balsamic vinegar adds a unique twist, combining the savory and slightly sweet elements that are characteristic of many Mediterranean dishes.
Reasons Why You’ll Love This Recipe
- Healthy and Light: This dish is packed with vegetables, making it a low-calorie, nutrient-rich option that’s perfect for any meal.
- Simple to Make: With just a few ingredients and simple steps, this dish is easy to prepare and requires minimal effort.
- Full of Flavor: The combination of soy sauce, balsamic vinegar, and Provencal herbs creates a deliciously savory and slightly tangy glaze that enhances the vegetables.
- Versatile: This dish can be served on its own, with a grain like quinoa or couscous, or as a side dish alongside grilled meats or fish.
Health Benefits
- High in Fiber: The vegetables in this dish, including zucchini, aubergine, and mushrooms, are rich in fiber, which aids in digestion and helps maintain a healthy digestive system.
- Packed with Vitamins and Minerals: The tomatoes, onions, and garlic provide essential vitamins like vitamin C, vitamin A, and various antioxidants that support immune function and overall health.
- Low in Fat: This recipe uses a modest amount of vegetable oil, keeping the fat content low while still delivering a satisfying flavor.
- Good Source of Antioxidants: The garlic and tomatoes are full of antioxidants, which help protect the body from oxidative stress and inflammation.
Serving Suggestions
- As a Side Dish: Serve these roasted vegetables alongside grilled meats, fish, or tofu for a balanced and flavorful meal.
- With Grains: Pair the roasted vegetables with rice, couscous, or quinoa to create a complete meal that’s hearty and satisfying.
- On Toast: Top some toasted sourdough or whole-grain bread with these roasted vegetables and a sprinkle of cheese for a quick and tasty meal.
- With a Fresh Salad: Serve the roasted vegetables with a light salad to balance out the richness of the dish.
Cooking Tips
- Even Chopping: Ensure that all vegetables are chopped into even pieces to ensure they cook uniformly and evenly in the oven.
- Don’t Overcrowd the Tray: Give the vegetables enough space on the baking tray so they can roast properly and caramelize. If the tray is overcrowded, the vegetables may steam rather than roast.
- Stir Occasionally: Stir the vegetables halfway through cooking to ensure even browning and prevent burning.
- Adjust the Seasoning: Taste the vegetables before serving and adjust the seasoning as needed. You can add more soy sauce, balsamic vinegar, or salt for extra flavor.
Variations to Try
- Add More Vegetables: Feel free to add other vegetables like carrots, sweet potatoes, or butternut squash for a heartier dish.
- Spicy Version: Add chili flakes or hot sauce to the seasoning mixture if you prefer a spicy kick.
- Herb Variations: Try different herbs like thyme, rosemary, or basil for a different flavor profile.
- Add Cheese: Sprinkle some crumbled feta or grated Parmesan cheese over the vegetables before serving for a cheesy twist.
Conclusion
These Roasted Mediterranean Vegetables with Soy and Balsamic Glaze are a simple yet flavorful dish that brings out the natural sweetness of the vegetables. The soy sauce and balsamic vinegar create a deliciously savory and slightly tangy glaze that enhances the flavors of the dish. Whether served as a side dish or as a main course, this dish is healthy, easy to make, and incredibly satisfying.
10 Comprehensive FAQ Section
1. Can I make this dish ahead of time?
Yes, you can prepare the vegetables and store them in the fridge before roasting. You can also reheat them in the oven for 10 minutes at 180°C (350°F).
2. Can I use other types of vinegar?
Yes, you can substitute balsamic vinegar with red wine vinegar or apple cider vinegar for a different flavor.
3. Can I add cheese to this dish?
Yes, you can sprinkle grated Parmesan or crumbled feta on top of the vegetables for added richness and flavor.
4. Can I make this dish vegan?
Yes, this dish is already vegan. Ensure the vegetable oil is plant-based, and you can skip the cheese if you’re avoiding dairy.
5. How long can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
6. Can I add potatoes to this dish?
Yes, adding diced potatoes can make this dish heartier. Just make sure to chop them into small pieces to ensure they cook evenly.
7. Can I make this dish spicy?
Yes, add chili flakes or chopped fresh chili to the seasoning mixture to give it a spicy kick.
8. Can I make this dish without soy sauce?
Yes, you can substitute soy sauce with tamari for a gluten-free option or with coconut aminos for a milder flavor.
9. How can I make this dish more filling?
Serve the roasted vegetables with quinoa, couscous, or rice to make the dish more filling.
10. Can I add other herbs to the seasoning?
Yes, you can use other herbs such as rosemary, oregano, or thyme for a different flavor profile.