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Veggies - Air Fryer Grill or Oven Roasted

Ultimate Roasted & Grilled Vegetables – Oven • Air Fryer • Grill

By Dr. Terry Simpson
Prep: 10 minutes • Cook: 15–40 minutes • Yield: 4–6 servings
Category: Mediterranean Garden

Description

Vegetables transform when roasted or grilled — sweet, smoky, and deeply flavorful. This master guide shows you how to make them perfect in the oven, air fryer, or on the grill, with Mediterranean spice ideas (sumac, za’atar, cumin, oregano, lemon) and variations for cauliflower, eggplant, and mixed trays.

Ingredients (Base Technique)

• 1–2 lb vegetables of choice (see variations below)
• 2–3 Tbsp extra-virgin olive oil
• ½–1 tsp kosher salt
• Freshly ground black pepper
• Mediterranean spices: cumin, smoked paprika, oregano, thyme, parsley, chili flakes, sumac, za’atar
• Optional finishers: lemon zest, balsamic drizzle, fresh herbs

Oven Roasting – Master Technique

  1. Heat oven to 425°F / 220°C. Line a sheet pan with parchment.

  2. Cut vegetables into even-size pieces (1-inch chunks or florets).

  3. Toss with olive oil, salt, pepper, and seasonings.

  4. Spread in a single layer without crowding.

  5. Roast, stirring once or twice, until golden and tender (20–40 minutes depending on the vegetable).

Air Fryer Method

  1. Heat air fryer to 400°F / 200°C.

  2. Toss vegetables with 1–2 tsp EVOO, salt, pepper, and spices (sumac and za’atar are excellent).

  3. Arrange in basket in a single layer (work in batches if needed).

  4. Air fry 10–15 minutes, shaking halfway, until crisp-tender and browned.

Grill Method

  1. Heat grill to medium-high (~400°F / 200°C).

  2. Slice vegetables into grill-friendly shapes (thick slices, spears, or chunks for skewers).

  3. Brush lightly with EVOO, season with salt, pepper, sumac, or za’atar.

  4. Grill directly on grates or in a grill basket. Cook 3–5 minutes per side until tender and lightly charred.

  5. Finish with a squeeze of lemon and fresh herbs.

Variations

Cauliflower Florets
• Roast 20–25 min in oven, 12–14 min in air fryer, or grill florets in a basket ~10 min.
• Spice tip: cumin + turmeric or za’atar.

Eggplant Cubes
• Salt cubes for 15 min, pat dry. Roast 25–30 min, air fry ~12 min, or grill slices 3–4 min/side.
• Spice tip: parsley + garlic + sumac after cooking.

Mixed Vegetables Tray
• Combine zucchini, bell peppers, onions, carrots, and broccoli.
• Roast ~30 min, air fry ~15 min, or grill skewers ~10 min total.
• Spice tip: oregano + za’atar + lemon zest.

Mediterranean Points

• +1 Plant-based, fiber-rich foundation
•  EVOO as primary healthy fat
•  Spices (sumac, za’atar, cumin) and citrus replace heavy sauces
•  Works across oven, air fryer, and grill for flexibility

Nutrition (per 1 cup roasted mixed vegetables, estimated)

~90 kcal • ~2 g protein • ~5 g fat • ~10 g carbs • ~3 g fiber • Sodium varies with added salt

Serving Ideas

• Side dish with grilled fish, chicken, or lamb
• Toss into salads, pasta, or grain bowls
• Puree roasted cauliflower for mash or soup base
• Layer grilled eggplant into Mediterranean wraps
• Top with hummus or salsa for extra Med points

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