Roasted Vegetable Recipe - How To Roast Vegetables In A Cast Iron Pan - Healthy Weight Loss Recipes, by Skinny Recipes on YouTube. 4 min 27 s.
- Video length
- 4 min 27 s
- Time to do it
- 25 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Wash and chop the broccoli, baby corn, carrot, sweet potato and capsicum into bite sized pieces. Peel the shallots and lightly crush the garlic cloves.
Heat the cast iron pan on medium heat until it is hot. Add 1 tbsp coconut oil and swirl it to coat the base.
Add the garlic and shallots first and stir for about a minute until they start to soften and smell fragrant.
Add the sweet potato and carrot, the firmest vegetables, and toss them in the oil. Cook for 3 to 4 minutes.
Add the broccoli, baby corn and capsicum. Stir so everything gets a light coating of oil.
Sprinkle salt, 1 tsp red chilli flakes, 1/2 tsp black pepper, 1/3 tsp roasted cumin and 1/3 tsp amchur over the vegetables. Toss well.
Cook on medium heat for 8 to 10 minutes, stirring every couple of minutes, until the edges char and the sweet potato is tender.
Add the curry leaves or your chosen herbs in the last minute, stir once, and take the pan off the heat.
Serve hot as a bowl on its own, or with whole wheat roti or rice.
Tips and common mistakes
Make sure your cast iron pan is well seasoned before use, or the vegetables will stick and pick up a metallic taste.
Cut the vegetables to a similar size so the sweet potato and carrot cook through without burning the broccoli.
Keep the heat at medium and stir often, since a dry cast iron pan heats unevenly and can scorch the spices.
The pan stays very hot after cooking, so use a thick cloth or mitt to move it.
Questions
Can I make this in a regular non stick pan?
Yes. A heavy non stick or stainless steel pan works, though you will not get the same char. Add a little extra oil if the pan is not non stick.
Can I use other vegetables?
Yes. Firm vegetables like potatoes, beans, cauliflower and zucchini work well. Add soft or quick cooking vegetables later so they do not turn mushy.
How do I know the vegetables are done?
The sweet potato and carrot should pierce easily with a knife and the edges should be browned. If they are still hard, lower the heat and cook a few more minutes.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
