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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 Nutritionist 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”

  • 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
I’m thrilled to welcome you to Further Food.
I started Further Food because I believe in the power of food - to nourish, to prevent disease. But... what happens when we get sick with a chronic illness? Or when someone we love gets diagnosed? How can food and diet changes help the healing process? Help better manage symptoms - naturally?
These were the questions I was struggling with when I started Further Food.
Last year, my father was diagnosed with diabetes II. We were shocked because my mother cooks very healthfully. But my dad sneaks in a lot of processed, unhealthy foods while he was on the road, which is much of the time.  Sound familiar?
Around the same time, one of my best friends was struggling with IBS and another was going through a bad Ulcerative Colitis flare. I wanted to help, but didn't know how. So I turned to the internet to do research. But what I found was scattered, disorganized, and often depressing.  I got sucked into these forums, but couldn't easily find the information I was looking for. And that's when I thought  - there must be a better way to help people discover how to use food to combat various aliments...in an easy-to-use, beautiful, and fun way!
And that's how Further Food was born. In my research, I have helped my dad change his diet. He is now 15 lbs lighter, has cut back on processed foods, and decreased his total daily carbs. The journey isn't over, but he's doing so much better! #winningdad. I've showed him Tiffany's inspiring story of how she reversed her diabetes and shared her "Phase I" meal plan with him.  My friend has changed her diet to dramatically to reduce her IBS symptoms, and I have recently introduced her to the FODMAP diet - one that I discovered from the contributors on Further Food!  With my urging, my other friend with Ulcerative Colitis, tried going gluten-free and found that his 'pain-level' dramatically reduced within a week of making the dietary changes!
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Bio: I have dedicated my career to building and funding mission driven companies, specifically in the health and wellness space. Further Food is the culmination of my experiences, and reflects my belief that companies should do well and do good. I am also a certified yoga teacher, and love to surf, run, tango, travel and cook. My BA is from Brown University and my MPP from Harvard University. 

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2 thoughts on “Roasted Vegetables with Kale “Chips”

  1. 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.

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