Healthy Made Tasty. A Cancer Council website
Healthy Made Tasty. A Cancer Council website
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Roasted vegetable salad

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(9)
Preparation time: 15 minutes
Cooking time: 60 minutes
Serves: 4
Image of a roasted vegetable salad on a white plate shot from
  • 2 serves of vegetables per 
  • serving
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Ingredients

1 carrot, cut into rounds
½ butternut pumpkin peeled, deseeded & cut into 2cm cubes
1 medium sweet potato, peeled & cut into 2cm cubes
1 parsnip, peeled & cut into rounds
1 large beetroot, peeled & cut into 12 wedges
2 sprigs rosemary, leaves removed & chopped
4 tbsp olive oil
100g rocket
3 tbsp pepitas (pumpkin seeds)
Freshly cracked pepper to taste

Savvy swaps

You can swap:

Beetroot
Extra carrot
Parsnip
Extra sweet potato or pumpkin
Pepitas
Chopped almonds, pecans or pistachios
Rocket
Baby spinach

Tips

  • With vegetables and pumpkin seeds, this recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Orange vegetables like carrot, pumpkin and sweet potato provide beta carotene. Beta carotene is important for normal vision. 
  • Beetroot provides folate. Folate helps reduce tiredness and fatigue. 

  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to save money. 
  • Make this recipe when parsnip and pumpkin are in season and cheaper. 
  • Buying in bulk can help save money in the long run. A larger bottle of oil may be cheaper per 100mL. 

Method

Step 1
Preheat oven to 180°C. Line 2 oven trays with baking paper.

Step 2
Place the olive oil and rosemary in a bowl, add the orange vegetables and the parsnip and toss to coat. Lay on one of the trays. Repeat with the beetroot and lay on a separate tray.

Step 3
Place the beetroot in the oven first as it will take up to an hour to cook.

Step 4
After 15 minutes, add the other tray to the oven and continue to cook both trays for 45 minutes or until the vegetables are golden and cooked through.

Step 5
Cool slightly then combine on a serving platter, scattered with rocket and pepitas. Add cracked pepper to taste.


Food safety tip: if you are packing for lunch, the salad needs to be kept cold so pack an ice brick. 

Tips

  • With vegetables and pumpkin seeds, this recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Orange vegetables like carrot, pumpkin and sweet potato provide beta carotene. Beta carotene is important for normal vision. 
  • Beetroot provides folate. Folate helps reduce tiredness and fatigue. 

  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to save money. 
  • Make this recipe when parsnip and pumpkin are in season and cheaper. 
  • Buying in bulk can help save money in the long run. A larger bottle of oil may be cheaper per 100mL. 

Rating

2.6
(9)

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

Cancer Council NSW

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