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Roasted Vegetables with Kale “Chips”

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Roasted Vegetables with Kale “Chips”

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Roasted root vegetables are a staple on my dinner table at this time of year. But at one of my recent dinner parties, I had tons of kale from the farmers market and came up with the idea of tossing the kale on top of the roasted vegetables. It was a total hit!

The crispy kale “chips” jazzed up the roasted vegetables. I promise this is another easy, lazy girl’s side dish winner! It’s also a great make-ahead dish as it keeps well for days in the refrigerator. So make a big batch and enjoy all week!

Further Food Commentary:

Not only is this recipe easy and delicious but highly nutritious! Naturally low in saturated fat and cholesterol, both standard and sweet potatoes are a great source of dietary fiber, and sweet potatoes are chock full of beta carotene, the precursor for vitamin A, a potent antioxidant and immune system booster. Vitamin C is also immune supportive, as well as a heart-healthy nutrient that’s abundant in peppers and kale. Need one more reason? This recipe boasts a whopping 12% of your iron needs for the day. Load up on this super side dish and you just might keep the winter sniffles away!

By Karen Tayeh, Nutritionist
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Roasted Vegetables with Kale “Chips”

Stars ( Reviews)

  • Prep Time:10 minutes
  • Cook Time:30 minutes
  • Servings: 6 as a side dish

Ingredients

4 tablespoons olive oil (divided)

2 medium parsnips (cubed)

2 medium sweet potatoes (cubed)

1 large red bell pepper (cubed)

1 large onion (cubed)

2 teaspoons ground coriander

2 teaspoons ground cumin

1 teaspoon paprika

1 teaspoon cayenne pepper

1 teaspoon salt (omit for low-sodium option)

1 ½ cups of kale (stems removed and torn into small pieces)

Instructions

  1. Toss parsnips, sweet potatoes, peppers and onion in 3 tablespoons of olive oil along with all the spices and salt (optional).
  2. Transfer to a bake-safe casserole dish or pan and arrange in an even layer.
  3. Bake at 400 degrees for 10min.
  4. Using a blunt spatula toss the vegetables so that they brown evenly. Bake for another 10 mins.
  5. Toss kale with remaining olive oil and dash of salt (optional).
  6. Add kale to top of vegetables and bake 10 more minutes until kale is crispy and vegetables are tender.
Toss parsnips, sweet potatoes, peppers and onion in 3 tablespoons of olive oil along with all the spices and salt (optional). Transfer to a bake-safe casserole dish or pan and arrange in an even layer. Bake at 400 degrees for 10min. Using a blunt spatula toss the vegetables so that they brown evenly. Bake for another 10 mins. Toss kale with remaining olive oil and dash of salt (optional). Add kale to top of vegetables and bake 10 more minutes until kale is crispy and vegetables are tender.

Nutrition Information

Per Serving (with no added salt):  Calories: 212; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 30mg; Potassium: 604mg; Carbohydrate: 26g; Fiber: 7g; Sugar: 6g; Protein: 3g

Nutrition Bonus: Vit A: 155%; Vit C: 75% Iron: 12%

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Lillian Zhao Administrator
Further Food

Founder & CEO of Further Food. Read more about our story here. Outside of my day job, I am also a certified yoga teacher, and love to surf, run, tango, travel and cook.

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lilzhao@gmail.com

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2 thoughts on “Roasted Vegetables with Kale “Chips””

  2. Emilie Josephine

    roasted veggies are a favorite of mine. so many ways to mix and match great veg and get a satisfying meal. With a poached egg on top, this just does it for me.

    Reply ↓

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