Featured Recipe
Roasted Veg and Sunflower Salad
By Kate
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A veggie medley with roasted colorful carrots, broccoli, and parsnips replaced sweet potato for earthier notes. Crunchy sunflower seeds roasted with paprika added for slight heat. Creamy quick blender hummus smoothened with avocado instead of tahini, brightened with lime zest and juice. Topped with salty smoked mozzarella shards and torn basil leaves. Oven roasting at high heat to caramelize edges. Balanced textures from soft tender veg to crunchy seeds. Simple, adaptable, delivers flavor punches and freshness. Gluten, nut, and egg free.
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Prep:
25 min
Cook:
30 min
Total:
55 min
Serves:
4 servings
salad
gluten-free
vegan
Mediterranean
vegetarian
Introduction
Starting somewhere between caramel-browned veggies and crunchy seeds. Carrots, broccoli, parsnip – sweet, earthy, snapping under slight roast char. Sunflower seeds get a spicy smokey upgrade with paprika; nuts excluded but crunch remains. All layered over creamy avocado-based hummus smooth enough to spread but thick enough to hold heaps of veggie goodness. Smoked mozzarella offsets vegetal sweetness with salt and texture. The brightness of lime juice in hummus, basil tearing on top, fragrance bursts unexpected. Roast high and watch those edges. Boost flavor with charred bits. Timing and temp yield depth; overdo and veg become mushy or dry. Approach with confidence, prep has fail-safes and swaps if running low on ingredients or spice tolerance.
Ingredients
About the ingredients
Switching sweet potato for parsnip adds earthiness under roasting, less sugary caramelization but savory depth. Avocado replaces tahini in hummus for creaminess, better for sesame allergies or if store runs dry. Smoked paprika on sunflower seeds introduces a subtle heat and aroma contrast – swap with cumin or mild chili flakes for different profiles. Basil instead of mint for herbaceous but less overt sweetness. Olive oil binds seeds and veggies; use neutral oil if olive-heavy dishes thrown off overall menu. Salt and pepper key; don’t skimp. Chickpeas canned make prep quick. Parsnip needs peeling thicker skin; carrots vary in sweetness and moisture – adjust roast time if smaller sticks or thin across. Seeds toast faster than veg, stir mid-roast to avoid burnt bits dominating.
Method
Roasting Vegetables
- Preheat oven to 215 °C (420 °F), rack centered. Toss carrots, broccoli, parsnip sticks with sunflower seeds, smoked paprika, olive oil, salt, and pepper in a large bowl. Spread evenly on baking sheet lined with parchment or silicone. Roast 28–30 minutes. Vegetables should be tender with browned tips; seeds toasted and aromatic. Halfway through, shake or stir to promote even roasting and avoid soggy spots.
- Cool slightly off heat; residual warmth continues cooking gently.
- While vegetables roast, blitz chickpeas, avocado, lime zest and juice in food processor. Salt and pepper. Add cold water slowly to loosen. Pulse 2–3 minutes until silky smooth. Scrape bowl sides intermittently for even texture. Avocado replaces tahini adding buttery richness without bitterness or overpowering sesame flavors. Watch consistency; should spread easily but not watery.
- Spoon hummus into wide shallow bowls or plates. Pile roasted veg and seeds on top. Scatter torn smoked mozzarella pieces and fresh basil leaves. Salt, pepper last-minute to taste. Basil adds fresh punch and smells irresistible.
- Serve immediately or at room temp. Leftovers keep well refrigerated; warm veggies slightly before plating to revive roast aroma.
Prep Creamy Hummus
Assemble
Technique Tips
Oven rack in center ensures even heat circulation. Veg and seeds spread loosely; overcrowding leads to steaming not roasting. Halfway shuffle disrupts hot air pockets and uneven browning. Visual cues dominate – when browned tips appear, seeds sparkle toasted, it’s done. Don’t rely on just 25 min, check texture with fork. Hummus demands scraping bowl sides or uneven lumps occur. Blending avocado last before adding water prevents over liquefying. Pulsing more than needed can warm mixture or get frothy; best serve fresh. Assembly critical; warm veg meld textures with room temp hummus. Don’t drown salad in oil after baking; oil already infused for crispness. Fresh basil torn by hand, not chopped, so leaf oils distribute delicately. Smoked mozzarella adds umami beyond feta’s salt punch; crumble unevenly for bite size bursts rather than smearing. If cooling leftovers, reheat oven briefly to revive roast aroma instead of microwave; preserves texture.
Chef's Notes
- 💡 Roast at high heat to caramelize edges. 215 °C; browning adds flavor. Stir halfway to keep seeds from burning. Don’t overcrowd. Spread loosely.
- 💡 Use leftovers creatively. Toss with grains. Quinoa, farro; easy, versatile. Blend hummus with other veggies for different tastes. Alternatives available.
- 💡 Adjust roast timing based on veggie sizes. Smaller pieces cook faster; larger need more time. Check for tenderness with fork. Brown tips indicate doneness.
- 💡 Swap sunflower seeds with pumpkin seeds or pepitas for crunch. Adds different flavor to dish. If allergic, skip completely. Texture is key.
- 💡 Consider using Greek yogurt instead of avocado if not concerned about allergens. Creamy texture, protein boost. Lime still brightens flavor nicely.
Kitchen Wisdom
How to keep roasted vegetables from getting mushy?
Roast at high temps, watch timing closely. 28 minutes; check with fork to feel firmness.
Can I use frozen vegetables for this salad?
Fresh veggies are best; frozen may become soggy. If use, thaw and dry thoroughly before roasting.
What can I substitute for smoked mozzarella?
Regular mozzarella works but lacks some flavor. Feta adds tang or skip cheese entirely.
How should I store leftovers?
Store in fridge. Should keep for 3 days. Warm veggies before eating. Avoid microwave; oven revives flavors.
