Roasted cruciferous vegetables are a great side dish and this roasting method makes them delicious. Just pick whichever veggie you’d like to eat.
The Holidays came and went and the New Year is in full swing. If you are like me, it is really easy to overeat during the festivities.
I’m not much of a sweet-tooth type of guy, but during Christmas and New Year’s, it seems like there’s an extraordinarily abundant supply of chocolates.
Also, Mary Jo’s wonderful German stollen to eat. It is just out there tempting me to eat it…and I do.
Our daughter Kris even sent Mary Jo a Christmas package full of chocolates, which we ate…and caramel popcorn drizzled with chocolate, which we ate. Caramel popcorn drizzled with chocolate is 140 calories per ounce!
You have to do some serious exercising for 2 or 3 hours to burn off what you can consume in 10 minutes! Yikes! I say STOP. Time to get back to healthy with some roasted cruciferous vegetables. Detox time is upon us!
What are Cruciferous Vegetables?
Cruciferous vegetables all belong to what farmers refer to as “cole crops”.
The term Cruciferous meaning is vegetables related to cabbage. These vegetables are loaded with vitamins A, C, and B6, as well as folic acid, and fiber.
They also are filled with antioxidants which help your body fight the bad stuff. Your diet should be filled with these cruciferous vegetables and roasting them is a tasty way to prepare them.
Cruciferous Vegetables List:
- Arugula (Rocket)
- Bok Choy
- Brussels Sprouts
- Collard Greens
Which Cruciferous Vegetable is Best for You
I think it should be the one you like best. They are all low in calories and high in fiber. They make you feel full without overeating.
Easy Roasted Cruciferous Vegetables
This is an easy and very healthy side dish to put together. I cut up the broccoli and cauliflower into bite-sized florets and halved the Brussels sprouts.
Drizzle a little olive oil on them, then some salt and pepper, and roast in the oven for 10 minutes. I finished them by broiling for 3 or 4 minutes.
In the meantime, I cut up the cabbage and kale into fairly small pieces and sautéed them in a small amount of olive oil, then added some vegetable broth.
When the roasted vegetables were done, I added them to the large skillet, seasoned them with some ground coriander, then added a little lemon juice. Side dish is done!
You could try this roasted cruciferous vegetables recipe with whatever seasoning you like; add lemon zest and/or crushed red pepper for even more kick.
The main thing is that cruciferous vegetables should become your go-to veggies at least 3 times a week and roasted cruciferous vegetables are so easy to prepare.
Also, try these popular side dishes:
- Pan Fried Potatoes and Onions
- Green Beans with Bacon and Onions
- Parmesan Roasted Brussels Sprouts
- Roasted Vegetables with Sausage
- Roasted Red Potatoes with Onions and Bacon
Roasted Cruciferous Vegetables
- 2 cups cauliflower florets
- 2 cups broccoli florets
- 2 cups halved Brussels sprouts
- 1/2 Savoy cabbage , chopped
- 3 to 4 cups kale , rinsed clean, dried and chopped into bite-sized pieces
- 2 cloves garlic , minced
- 1 cup vegetable broth
- 1 tsp ground coriander
- juice of 1 lemon
- olive oil as needed
- salt and pepper to taste
- Pre-heat oven to 375°
- Place cauliflower, broccoli and Brussels sprouts in a large bowl and drizzle with about 1 tbsp olive oil, salt and pepper and stir to coat
- Place vegetables on a large sheet pan and place in the oven, 10 minutes
- Turn on broiler and broil vegetables for 3 or 4 minutes until browned (my pan was 7" from broiler element and I removed the broccoli when done and broiled the cauliflower and Brussels sprouts for another minute or so)
- While the vegetables are roasting, add 2 or 3 tsp olive oil to a large skillet on medium heat and add minced garlic, 30 seconds
- Add kale and cabbage and 1/2 cup vegetable broth, cover and cook for 4 to 5 minutes stirring occasionally
- Add the roasted vegetables, coriander or other seasonings and stir together
- Add the lemon juice and the other 1/2 cup vegetable broth, taste and adjust seasoning as desired
- Serve hot
I’ve been roasting these the same way for years. Haven’t met anyone who doesn’t love them, even kids. I add much more halved large garlic cloves and fresh mushrooms that I cook separately in a wok and finish the dish off by mixing the entire mixture together in the wok. I also add a little cayenne pepper for a little heat. Try serving them in a wrap also.
This sounds perfectly yummy! Trying this recipe put tonight. This is the perfect kind of food that cleans out the dangerous fat in our bodies. I’ve been reading into cruciferous veggies and this recipe seems simple and yummy. Thank you
Floralyn B . Rosete
its seems it taste yummy we will enjoy the veggie
It looks very appetising.. I will try it , thank you..
Raymond, thanks for the nice comment!
I am using frozen broccoli and Brussels sprouts. Do I thaw them and use or do I steam them first?
Hi Monica. I would thaw them for 30 or 40 minutes first.