Roasted Broccoli, Cauliflower, Veggie Medley with Tahini Dressing [Dairy free, Gluten free, Grains free, Low Carb, Sugar free, Vegan]
Veggies are an integral and necessary food group of our daily diets. They provide many health benefits and those that include veggies (and fruit) as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
This said, many veggies need no preparation and are best consumed raw, for maximum body-benefit. The veggies that do need cooking need to be cooked in ways that assist in retaining their nutritional value and I find that grilling or oven roasting works best, where no water is introduced into them.
For those veggies that I don’t consume raw, or roasted, I rely on adding them into a curry for maximum spicy flavour – I don’t do bland, or pale veggies. I suppose it’s how we were raised, with traditional spice being the bane of our food existence 🙂
I often cringe when I see what I term “sad looking” veggies on a plate, even those dressed up with equally sad looking herbs, just to add some colour. But then I remind myself that this may be how many enjoy them, and it’s a personal preference.
There are many ways to add flavour to bland veggies and while Indian spices, subtle in their addition, add immense flavour, dressings and sauces also play a big role in making veggies come alive. This recipe, sourced and adapted from the Sunday Times newspaper supplement published 3 weeks ago, by Tal Smith, offers a refreshing and tasty spin to zhoosh up a veggie meal. I used a medley or low carb veggies, which worked excellently with the spice blend BUT, the delicious Tahini dressing took this dish to a new level. The sesame seed paste, middle Eastern in origin, provides an excellent and healthy option in this saucy dressing, one that I will make over and over again 🙂
For the Tahini Dressing / Sauce
¼ cup Tahini paste
¼ cup cold water
1 tblsp freshly squeezed lemon juice
¼ tsp garlic paste OR crushed garlic
1 tblsp Italian parsley, chopped OR 1 tblsp dried Italian herbs
1 tblsp dill, chopped. Dried dill works well too.
Himalayan or Sea salt to taste.
Optional: freshly milled black or mixed pepper
- Add the Tahini paste, water, lemon juice and garlic paste into a glass bowl and whisk until smooth and the ingredients are well combined.
- Stir in the herbs and seasoning well and refrigerate the dressing while the veggies are prepared.
Roasted Broccoli, Cauliflower, Green Beans and Red Onions
200g broccoli florets or stemmed broccoli
300g cauliflower florets
3-4 tblsp melted Ghee OR extra virgin Olive oil
½-1 tsp cayenne pepper
½ tsp coriander powder
1 tsp cumin powder
1 tsp (smoked) paprika
1 tsp tumeric powder
Himalayan or Sea Salt and freshly milled black pepper to taste
150g green beans, topped and tailed, cut in half and blanched
¼-½ red onion, finely sliced
- Preheat a conventional oven at 200°C.
- Wash and drain the broccoli and cauliflower florets
- Add the olive oil or melted ghee to a glass bowl with the spices and seasoning and mix them well to combine them into a marinade.
- Add the broccoli and cauliflower to a roasting pan or casserole dish and pour over the marinade, ensuring that you spoon or hand mix them thoroughly to coast the veggies well with the marinade.
- Bake / roast then in the preheated oven for about 15-20 minutes, until the veggies are tender-cooked and crispy.
- While the veggies roast, bring a small pot of water to boil on high stove top heat, add in the green beans and cook for about 2-3 minutes.
- Remove the pot from the stove, drain off the water and run the green beans under cold water or plunge into ice cold water.
- After the broccoli and cauliflower have roasted, assemble the salad as desired, including the green beans and sliced red onion.
- Drizzle the salad with the Tahini dressing just before serving.
- You may serve this on its own, or with a protein of choice. For variation, add in fresh lettuce, or rocket, chopped fresh basil and grated carrots or sliced cucumber, green red and yellow peppers. If more heat flavouring is required, roasted jalepeno pepper adds pungent flavouring.