Perfect Roast Vegetables For Bento Box Lunches All Week Long

Easy How To's for perfect veggies every time.

While we wait for all the lovely fresh fruits and veggies of springtime, we still have a great variety of hardy beets, Brussels sproutscauliflower, and other things like garlic and lemons that we can roast up easily in the oven.

Prepare enough for lunches, pop them in your bento box containers, and they'll add flavor and variety to your lunches all week long.

Cooked veggies may even better for you in some ways than raw veggies—cooking makes some nutrients in the vegetable easier to digest than when they're raw.

Tote them with a low glycemic-index carb, an ancient grain like quinoa, oats, or wheat berries and you've got a tasty Paleo lunch. Try our black rice and sesame miso bowl, below.

Black Forbidden Rice Bowl with Roast Broccoli and Purple sweet potatoes and Miso Dressing bento box lunch

How To Make Perfect Roast Vegetables

Ingredients

  • Any vegetable you like, or would like to try
  • 2 tablespoons olive oil
  • 2 tablespoons fresh or 1 tablespoon dried herbs—thyme, rosemary, basil, and oregano are all great
  • Salt and pepper to taste

How To

  1. Place large baking tray or dish in oven and preheat to 425ºF.
  2. Cut veggies so that each piece is even in size, roughly between 1 and 2 inches.
  3. Mix oil, salt, pepper in a large bowl.
  4. Working by hand with each vegetable separately according to cooking time, starting with the longest first, toss veggies in oil mixture. Leave broccoli until the others are done.
  5. Place veggies on tray in one area.
  6. Time cooking carefully, and add veggies according to cooking times, leaving enough space between them to roast and not steam.
  7. Toss them gently once or twice during cooking.
  8. Watch carefully; veggies are done perfectly when their edges begin to brown and become crisp.

45 minutes to roast:

  • winter squash
  • roots and tubers like potatoes, carrots, parsnips, beets, and yams
  • onions, garlic, shallots, and leeks
  • artichokes

30 minutes to roast:

  • Brassica family members like cauliflower, Brussels sprouts, and broccoli
  • mushrooms: cremini, portobello, porcini, chanterelle, shiitake, morel
  • summer squash

Store them now in your portion perfect containers and you're good to go.

Wishing your kids would eat more veggies? Feed 'em the veggies first!


Anna Dietze
Anna Dietze

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