"When I was growing up in India, ovens weren't a standard kitchen appliance, so you can only imagine my joy when we brought home our first oven. Our new oven was a small countertop model, and I learned not only how to bake cakes in it but also how to roast vegetables. On weekends when my parents let me make dinner, this dish was always in rotation."
- Nik Sharma
This roasted vegetable medley is a nigella-spiced mixtape that will have you changing your tune about vegetables. Kaia and I teamed up for this recipe from Veg-Table, and it felt like old times. However, this time she was in charge, and I was her assistant.
We prepped potatoes, carrots, peppers, and more before moving closer to the oven. We talked about nigella seeds, cooking on her own, and the convenience of a baking sheet.
Our nigella-spiced vegetable medley is served over rice with a bit of lemon juice on top. We finished it with fresh cilantro and mint. As you will see, plenty to go around.
Grab a free illustrated recipe below and give it a shot.
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Veg-Table
This nigella-spiced roasted vegetable medley is from Veg-Table: Recipes, Techniques, and Plant Science for Big-Flavored, Vegetable-Focused Meals by Nik Sharma.
I had already tried to grow wheat, chickpeas, and rice for my geography class and Christmas manger scenes. The plants grew at first but never lasted. Still, for a child barely into his teens, to see a dried seed transform and sprout into something alive and growing was fascinating.
The chilli plant came home. It lived for a week. It died. Years passed, plants came and went. My interests developed and, not surprisingly, my love of seeing things grow and live meant I fell in love with biology in school. I majored in microbiology and biochemistry and moved to the United States for graduate school to study molecular genetics and later public health policy.
No matter what academic program I was in, I learned that food played an important role in both the prevention and development of disease. The components inside food and ingredients were also the basis for many experiments that we used to study diseases.
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Roasted Vegetable Medley
Ingredients
- potatoes - peeled russet potatoes are recommended
- broccoli - cut and trim yourself or purchase the florets to minimize prep work
- cauliflower - see broccoli
- carrots - peeled
- bell pepper - green bell pepper
- shallots
- oil - extra-virgin olive oil
- ginger - fresh, peeled (we don't) and grated
- coriander - ground
- red pepper flakes - Aleppo, Maras, or Urfa are recommended
- cumin - whole seeds
- nigella seeds
- black pepper - freshly ground is best
- salt - fine sea salt is recommended
- lemon - fresh lemon or lime juice
- mint - fresh hand-torn mint leaves
- cilantro - fresh, chopped
- jalapeño - you can also use serrano or bird's eye
- rice - or flatbread is recommended for serving
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Equipment
- prep bowls
- chef knife
- santoku knife
- butcher block or cutting board
- vegetable peeler
- paddle grater
- measuring spoons
- measuring cup
- molcajete (optional)
- wooden spoon
- aluminum foil
- baking sheet
- spatula
- serving bowl
Prep the Vegetables
Wash your hands with soap and water. Use a peeler and a knife to peel and cut the potatoes and carrots into matchsticks. Cut the bell pepper into strips. Cut the broccoli and cauliflower into bite-size pieces. Cut the shallots in half. Slice the jalapeño. Chop the cilantro. Grate the ginger. Transfer everything but the cilantro and ginger to a large bowl.
Combine the Spices & Oil
Preheat the oven to 350 degrees Fahrenheit. Use a measuring cup to add the oil to a small bowl. Add the ginger, coriander, red pepper flakes, cumin, nigella seeds, black pepper, and salt, using measuring spoons and a molcajete as needed.
Coat the Vegetables & Bake
Add the spice mixture to the vegetables and use your hands or a spoon to combine. Line a baking sheet with aluminum foil. Transfer the vegetables to the baking sheet and spread evenly. Cover with more foil and make sure it is sealed around the edges. Transfer the baking sheet to the oven and bake for 45 minutes.
The vegetables should be tender when finished. Check using a knife. Rewrap and cook for 10 more minutes as needed. Turn off the oven when finished.
Top with Lemon Juice, Cilantro, & Mint
Transfer the vegetables to a serving bowl. We placed ours on top of a bed of rice. Drizzle with lemon juice. Garnish with the cilantro and torn mint leaves.
free recipe!
Roasted Vegetable Medley
A nigella-spiced mixtape that will change your tune about vegetables.
Grab your free printable recipe cards above. Kids can gather ingredients using the ingredient list, gather their equipment with the tools list, and prepare the meal using the step-by-step recipe cards, with assistance as needed.
The cards are easy to use, include pictures, and encourage confidence and independence in the kitchen. They also make an excellent addition to your Montessori continent box for Asia.
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Nigella-Spiced Roasted Vegetable Medley
Equipment
- Molcajete y Tejolote optional
- Aluminum Foil
Ingredients
- 2 russet potatoes large, peeled and cut into ¼ inch matchsticks
- 1 lb broccoli florets cut into bite-size pieces
- 12 oz cauliflower florets cut into bite-size pieces
- 2 carrots medium, trimmed, peeled, and cut into ¼ inch matchsticks
- 1 green bell pepper medium, cored and cut into ¼ inch strips
- 3 shallots cut in half
- ¼ cup extra-virgin olive oil or ghee
- 1 tablespoon fresh ginger peeled and grated
- 2 teaspoon ground coriander
- 1 teaspoon red pepper flakes such as Aleppo, Maras, or Urfa
- 1 teaspoon whole cumin seeds
- 1 teaspoon nigella seeds
- ½ teaspoon ground black pepper
- 1 teaspoon fine sea salt
- 2 tablespoon fresh lemon or lime juice
- 2 tablespoon fresh mint torn
- 2 tablespoon cilantro
- 1 jalapeño pepper or serrano or bird's eye, thinly sliced
- rice for serving
Instructions
- Prep the Vegetables: Wash your hands with soap and water. Use a peeler and a knife to peel and cut the potatoes and carrots into matchsticks. Cut the bell pepper into strips. Cut the broccoli and cauliflower into bite-size pieces. Cut the shallots in half. Slice the jalapeño. Chop the cilantro. Grate the ginger. Transfer everything but the cilantro and ginger to a large bowl.
- Combine the Spices & Oil: Preheat the oven to 350 degrees Fahrenheit. Use a measuring cup to add the oil to a small bowl. Add the ginger, coriander, red pepper flakes, cumin, nigella seeds, black pepper, and salt, using measuring spoons and a molcajete as needed.
- Coat the Vegetables & Bake: Add the spice mixture to the vegetables and use your hands or a spoon to combine. Line a baking sheet with aluminum foil. Transfer the vegetables to the baking sheet and spread evenly. Cover with more foil and make sure it is sealed around the edges. Transfer the baking sheet to the oven and bake for 45 minutes.The vegetables should be tender when finished. Check using a knife. Rewrap and cook for 10 more minutes as needed. Turn off the oven when finished.
- Top with Lemon Juice, Cilantro, & Mint: Transfer the vegetables to a serving bowl. We placed ours on top of a bed of rice. Drizzle with lemon juice. Garnish with the cilantro and torn mint leaves.
Notes
- Leftover can be stored in an airtight container in the fridge for 3 days.
- Never leave cooking food unattended
- See more guidelines at USDA.gov.
- Full Lesson Info and Pictures at: https://happyhomeschooladventures.com/roasted-vegetable-medley
Nutrition
Estimated nutrition information is provided as a courtesy and is not guaranteed.
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