Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Cooking Techniques > Garlic and Onion as Flavor Bases

Roasted Root Vegetables with Garlic & Onion (Low-Sodium)

A flavorful and healthy side dish that's naturally low in sodium. Roasting vegetables brings out their sweetness, while garlic and onion add depth and aroma. Perfect as a side or as a base for a vegetarian meal.

Prep Time
15 minutes
Cook Time
30-40 minutes
Servings
4-6
Ingredients
  • 2 Carrots
  • 2 Potatoes (Yukon Gold or red)
  • 1 Sweet potato
  • 1 Red onion
  • 4 Garlic cloves
  • 2 tablespoons Olive oil
  • 1 teaspoon Dried oregano
  • 1/2 teaspoon Dried thyme
  • 1/4 teaspoon Black pepper
  • 2 tablespoons Fresh parsley (optional)

Prepping the Vegetables

1. Preheat oven to 400°F (200°C).

2. Wash and scrub the carrots, potatoes, and sweet potato. Peel if desired (optional, but recommended for a smoother texture). Cut into 1-inch chunks.

3. Peel the red onion and cut into wedges.

4. Peel and mince the garlic cloves.

Seasoning and Roasting

1. In a large bowl, combine the chopped vegetables, red onion wedges, and minced garlic.

2. Drizzle with olive oil and toss to coat evenly.

3. Sprinkle with dried oregano, dried thyme, and black pepper. Toss again to ensure the vegetables are well seasoned.

Arranging and Roasting

1. Spread the vegetables in a single layer on a large baking sheet.

2. Roast for 30-40 minutes, or until the vegetables are tender and slightly caramelized, flipping halfway through.

Serving

1. Remove the roasted vegetables from the oven and let them cool slightly.

2. Garnish with fresh parsley (optional).

3. Serve warm as a side dish or as part of a larger meal.

Nutrition Facts Estimated per 100g of product

Calories: 80-100kcal

Protein: 1-2g

Fat: 3-4g

Sodium: Estimated under 20mg (naturally low)

Other Important Considerations for Nutrition

This recipe is naturally low in sodium due to the absence of added salt. Be sure to use fresh, whole vegetables for the best nutritional value. Adjust the herbs and spices to your taste preference. You can also add other root vegetables, such as parsnips or turnips. To enhance the sweetness of the vegetables, try adding a drizzle of balsamic vinegar after roasting.

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FAQ

  • Can I use frozen vegetables?

    While fresh vegetables are preferred, you can use frozen vegetables in a pinch. Thaw them slightly and pat them dry before roasting to avoid a soggy result. Be aware that frozen vegetables may require a slightly shorter roasting time.
  • How can I prevent the vegetables from sticking to the baking sheet?

    Line the baking sheet with parchment paper or a silicone baking mat for easy cleanup and to prevent sticking.
  • Can I add other herbs or spices?

    Yes! Feel free to experiment with different herbs and spices, such as smoked paprika, garlic powder (use sparingly), or rosemary.