Oil-Free Oven Roasted Vegetables

I wrote about sautéing vegetables without added oil and promised a follow-up of roasting without it as well.  We eat a lot of roasted vegetables in the winter, so figuring out that I could prepare them without that added fat was a gamechanger.  Who knew it could be so easy?

I've successfully roasted the following veggies minus any added butter, ghee, oil, etc.

• carrots
• onions
• mushrooms
• cauliflower
• broccoli (watch carefully for burning)
• potatoes
• sweet potatoes
• winter squash (peeled & cubed)
• summer squash
• tomatoes
• celery
• brussel sprouts

All of them roast beautifully.  The only real difference that I've found thus far is that the potatoes & brussel sprouts don't get as crispy, and the mushrooms don't look as beautiful (but taste great).

The Basic Strategy

The one kitchen tool that makes this all possible is parchment paper (or a reusable silicone mat).  (affiliate links) This allows the veggies to brown but not stick to the pan they are roasted in.

A very small amount of vegetable broth or water is all you need for liquid.  I usually just use the bits of water that remain after the vegetables are washed.

Veggies are roasted for 20-45 minutes.  Why such a large span of time?  It just depends on what type of vegetables and how large or small they are.  Test for tenderness after 20 minutes by poking with a fork.  Continue roasting until desired tenderness is reached.

I prefer to slightly steam brussel sprouts first, then roasting.  This allows them to become tender and browned without drying out or burning.  See instructions below.

You can sprinkle seasonings on vegetables just as you would do if you added oil.  

Oil-Free Oven Roasted Vegetables
Preheat oven to 425 degrees Fahrenheit.
Place cut vegetables on a parchment or silpat-lined baking sheet.  Drizzle with a couple tablespoons of vegetable broth or water.
Bake 20-45 minutes, until they reach desired tenderness/browning.

For brussel sprouts:
Preheat oven to 425 degrees Fahrenheit.
Cut brussel sprouts in half through the stem.
Toss with a tablespoon or two of either vegetable broth or water.  Place on parchment or silpat-lined baking sheet, cut side down.  Cover with foil, and seal all sides (for steaming).  Place in oven and bake 15 minutes.
Remove foil and place back in the oven, now uncovered.  Bake an additional 15-20 minutes, or until they reach desired tenderness (test by poking with a fork or knife).

Oil-Free Oven Roasted Vegetableswas originally posted by My Favorite Chicken Blogs(benjamingardening)