Mediterranean Pan Roasted Vegetables

A simple yet flavorful recipe for pan roasted vegetables. This quick side dish cooked on a stove top is ready from start to finish in less than 15 minutes!

This recipe is also naturally vegan, gluten-free and dairy-free.

Mediterranean pan roasted vegetables can be served as a side dish to all sorts of meats or with cooked lentils/rice (vegan option).

How to make Mediterranean pan roasted vegetables

First, make sure al the veggies are clean. I always rinse them under running water an then I pat them dry with kitchen towel or paper towels.

Trim off the asparagus ends (the hard parts) and cut each stalk in half. I used a few cloves of garlic to make Mediterranean pan roasted vegetables, but you can omit these completely and use garlic powder only.

Use a large frying pan (or skillet) so the veggies have a space to move around.

Heat up the oil in the pan and add the asparagus and garlic. Roast for about 4 minutes or until the asparagus has softened. Then add cherry tomatoes. Again, roast them on high heat for a few minutes only. Right before the end of cooking, add fresh spinach and season everything with salt, pepper and dried oregano.

Are roasted veggies healthy?

Yes, they are. Roasting vegetables only takes minutes, so they don’t lose all of their nutrients, which is a good thing. Also, olive oil is packed with good fats and antioxidants. Just note that to get the most benefits out of it, you should opt for extra virgin olive oil.

Should I cover vegetables when roasting?

If you cover them with a lid, you will end up steaming them and we don’t want that. To get the perfect pan roasted vegetables, forget covering them.

Can you freeze roasted vegetables?

No. These pan roasted vegetables are not suitable for freezing. They are good for a meal prep though and they should last up to 3 days. They can be easily reheated.

Useful tips when making pan roasted vegetables

• Please, take the times stated in the recipe as a guide only. It may take less or more to cook them. In general, the larger the veggies (in this case mainly the asparagus), the longer it takes to cook them.  However, it is still less than making roasted vegetables in a sheet pan in the oven.
• I kept this side dish simple, but you can add button mushrooms as well or use them as a substitute for one of the veggies.
• Olive oil – Please use olive oil to achieve the best flavors.

More easy side dishes you might like:

• Oven Roasted Sweet Potato Wedges
• Parmesan Roasted Potatoes
• Mediterranean Grilled Vegetables
• Pan Fried Asparagus
• Herbed Mushrooms

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5 from 6 votes

Mediterranean Pan Roasted Vegetables

A simple yet flavorful recipe for pan roasted vegetables. This quick side dish cooked on a stove top is ready from start to finish in less than 15 minutes!

Prep Time5 mins

Cook Time7 mins

Total Time12 mins

Servings: 4

Calories: 95

Author: Julia

Ingredients

• 2 tbsp Olive Oil (see note 1)
• 9 ounces Asparagus (250g), ends trimmed off
• 4 Whole Garlic Cloves , peeled (see note 2)
• 9 ounces Cherry Tomatoes (250g)
• 2 Handfuls of Fresh Spinach (see note 3)
• A generous pinch of Salt
• A pinch of Black Pepper
• 1 tsp Garlic Powder
• 2 tsp Dried Oregano

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Instructions 

• In a large frying pan (skillet), heat the oil. Meanwhile, cut the asparagus stalks in half. Add them to the pan altogether with garlic cloves and roast them on high for about 4 minutes or until the asparagus is softened but not completely soft. Stir from time to time.
• Then, add cherry tomatoes and cook until the asparagus is done, and the tomatoes look to your liking (some of you might like them harder while others softer so it’s up to you).
• At last, add fresh spinach, salt, pepper, garlic powder and oregano. Mix everything well. Cook until the spinach is wilted (this only takes seconds).
• Best served warm.

Notes

1. Olive oil – use extra virgin oil, if you can. If not, use regular olive oil.
2. Garlic cloves can be omitted.
3. Spinach – for best results, use fresh spinach.
4. All the amounts of the ingredients used in this recipe can be easily adjusted to your liking.
5. The cooking time may vary. This will depend on the thickness of your asparagus.

Course: Side Dish

Cuisine: Mediterranean

Keyword: Easy Mediterranean Recipes, Pan Roasted Vegetables Recipe

Nutrition Facts

Mediterranean Pan Roasted Vegetables

Amount per Serving

Calories

95

% Daily Value*

Fat

 

7

g

11

%

Saturated Fat

 

1

g

6

%

Sodium

 

10

mg

0

%

Potassium

 

289

mg

8

%

Carbohydrates

 

7

g

2

%

Fiber

 

2

g

8

%

Sugar

 

3

g

3

%

Protein

 

2

g

4

%

Vitamin A

 

841

IU

17

%

Vitamin C

 

19

mg

23

%

Calcium

 

36

mg

4

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

** As an Amazon Associate I earn from qualifying purchases.

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