Updated: Jan 9
The humble tray of roasted vegetables is a staple in our household all year round. I often get asked for some ideal Ayurvedic lunch ideas as we don’t exactly promote the ham and cheese sandwich or meat pie. Roasted veg make a great lunch option combined with some protein and/or grains as I will share with you below. In addition, you can easily put a tray in the oven the night before and put it all together in the morning for lunch that day.
The key to good roasted vegetables is using seasonal, fresh produce. The flavours are just that much richer plus the nutrient and vital energy content is higher.
So, how to turn roasted vegetables into a superb Ayurvedic meal? Below is a simple method and list of great roasting vegetable choices. In addition, some spices/herbs, proteins and grains you can add to create a complete meal. Or alternatively, like me, you might just enjoy a plate full of veggies on their own!
METHOD FOR BASIC ROASTED VEGETABLES
Preheat the oven to 180 degrees Celsius. Chop into large pieces your chosen veg, place on a large baking tray and lightly cover with some olive oil. Sprinkle on your chosen herbs or spices and add some fresh cracked black pepper and pink Himalayan rock salt. Using your hands, toss the veggies until all covered evenly with the oil and spices. Pop in the oven for 30-45 minutes until the veggies have caramelised and cooked all the way through.
IDEAL VEGGIES FOR ROASTING
Pumpkin, sweet potato, zucchini, carrots, parsnip, capsicum, beetroot, tomato, onion, potato, Brussel sprouts, squash, cauliflower, broccoli, sweet corn, fennel, onions.
HERBS & SPICES
Please choose in accordance to your constitution and current health needs. For more guidance, please don’t hesitate to contact us with any questions you may have
Cumin seeds and/or powder, fennel seeds and/or powder, fresh turmeric grated and/or powder, sesame seeds, fresh ginger grated and/or powder, coriander seed and/or powder, garlic (simply add whole cloves and allow to roast with other veggies), chilli (only sparingly if no excess heat or Pitta/Vata aggravation in the body), Za’taar (Middle Eastern spice mix), curry powder, Garam Masala, cardamom and cinnamon (particularly good with pumpkin in the cooler months). Some great fresh herbs include basil, oregano, thyme and rosemary. Fresh herbs add a gorgeous rich flavour to the dish. Just place the leaves in the pan and bake with the vegetables. You can also make a sauce or pesto from the fresh herbs or spices to drizzle over the vegetables once baked. Visually beautiful and tastes delicious.
PROTEINS & GRAINS TO ADD
Basmati rice, red rice, wild rice, brown rice, mung beans, quinoa, couscous, chickpeas, lentils, cannelloni beans, butter beans. Chicken, fish or tofu are great protein choices. As a suggestion, you can combine the veggies and some grains/proteins to make a gorgeous roast veg salad for lunch.
The trick with this dish is to experiment and see what works for you and your body type. It’s so easy to do and may become a staple meal in your house too!
The sole purpose of these articles is to provide information about the science of Ayurveda. If you have an acute or chronic health concern, please consult your chosen trained health care professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a qualified Ayurvedic Practitioner, contact The Sattva Centre directly - email@example.com