Introduction
Roasted vegetables are one of the easiest and most delicious ways to enjoy healthy eating. They bring out the natural flavors of each ingredient and can turn any ordinary meal into something special. Among all the vegetable combinations out there, roasted sweet potatoes and broccoli stand out for their unique mix of sweet and savory flavors, crispy texture, and vibrant color. This dish is packed with nutrients, simple to prepare, and incredibly versatile. It can be served as a side dish, used in meal prep bowls, or even enjoyed on its own for a light and nutritious lunch.
What makes this recipe especially appealing is how little effort it takes to prepare. With just a handful of pantry staples and fresh vegetables, you can create a dish that is both satisfying and wholesome. Sweet potatoes provide a rich, earthy sweetness and a soft texture that contrasts beautifully with the slightly crisp, charred edges of the roasted broccoli. When tossed in olive oil, garlic, and seasonings, the flavors deepen as the vegetables roast in the oven, creating caramelized edges and a wonderfully rich taste.
This recipe is naturally vegan, gluten free, and loaded with fiber, antioxidants, and vitamins. It is a great way to introduce more plant-based meals into your weekly menu without sacrificing flavor or satisfaction. Whether you are cooking for your family, prepping for the week, or just looking for a quick way to get more veggies in your diet, this roasted sweet potato and broccoli recipe is an easy win in the kitchen.
Ingredients Needed
To make roasted sweet potatoes and broccoli, you only need a few fresh ingredients and some common seasonings. Below is a detailed ingredients list along with the calorie count per ingredient. This will help you understand exactly what you are eating and make it easy to track for any meal plan.
| Ingredient | Quantity | Calories |
|---|---|---|
| Sweet Potatoes | 2 medium (about 500 grams) | 200 kcal |
| Broccoli Florets | 1 medium head (about 300 grams) | 100 kcal |
| Olive Oil | 2 tablespoons | 240 kcal |
| Garlic (minced) | 2 cloves | 10 kcal |
| Salt | 1 teaspoon | 0 kcal |
| Black Pepper | ½ teaspoon | 3 kcal |
| Paprika (optional) | ½ teaspoon | 3 kcal |
| Lemon Juice (optional) | 1 tablespoon | 4 kcal |
This recipe makes about four servings. The total calorie count comes to around 560 calories for the full batch, which is roughly 140 calories per serving. You can easily adjust the amounts depending on how many people you are serving or how much you want to meal prep.
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Step-by-Step Cooking Instructions
Start by preheating your oven to 425 degrees Fahrenheit. This high heat helps the vegetables get crispy on the outside while remaining soft and tender on the inside. You can line a large baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking.
Wash and peel the sweet potatoes. Cut them into cubes that are about one inch in size. Try to keep the pieces as uniform as possible so they roast evenly. Wash the broccoli and cut it into small to medium-sized florets. Pat them dry with a kitchen towel to remove any excess moisture. This helps them crisp up instead of steaming in the oven.
Place both the sweet potatoes and broccoli into a large mixing bowl. Add the olive oil, minced garlic, salt, black pepper, and paprika if you are using it. Toss everything together thoroughly so that each piece is well coated in oil and seasoning.
Spread the vegetables out in a single layer on your prepared baking sheet. Make sure the sweet potatoes and broccoli are not overcrowded. If needed, use two baking sheets. This is important because overcrowding causes the vegetables to steam instead of roast, and you want those crispy edges.
Place the baking sheet in the oven and roast the vegetables for about 25 to 30 minutes. Halfway through the cooking time, take the tray out and use a spatula to flip the vegetables. This helps them cook evenly and develop a nice golden brown color on all sides.
Once the sweet potatoes are tender and starting to brown, and the broccoli has crispy, darkened tips, remove the tray from the oven. Let the vegetables cool slightly before serving. If you like, you can finish with a squeeze of lemon juice for a touch of brightness.
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Tips for Customizing the Recipe
One of the best things about this dish is how easy it is to make your own. If you are looking to add more variety or adapt the flavors, here are some ideas.
You can include additional vegetables like red onion, bell pepper, carrots, or Brussels sprouts. These all roast well and add color and flavor. If you want to add a source of plant-based protein, toss in some chickpeas or tofu cubes before roasting. Just be sure to coat them in oil and seasoning too so they crisp up nicely.
To give the dish a spicy kick, try adding chili flakes or a touch of cayenne pepper. You can also experiment with different spice blends like curry powder, Italian seasoning, or smoked paprika for a deeper flavor.
Fresh herbs make a great finishing touch. Sprinkle chopped parsley, thyme, or rosemary on the vegetables after roasting. For a sweet and savory balance, drizzle a little maple syrup or balsamic glaze over the veggies before serving.
Nutritional Information
This recipe is not just delicious, it is also incredibly good for you. Sweet potatoes are high in fiber, vitamin A, and antioxidants. They help support immune function and promote healthy digestion. Broccoli is rich in vitamin C, vitamin K, folate, and other essential nutrients. It also contains compounds that support detoxification and reduce inflammation.
Here is the approximate nutritional breakdown per serving:
Calories: 140
Carbohydrates: 22 grams
Protein: 3 grams
Fat: 7 grams
Fiber: 4 grams
Sugar: 5 grams
Vitamin A: 150 percent of the daily value
Vitamin C: 100 percent of the daily value
Calcium: 6 percent of the daily value
Iron: 8 percent of the daily value
This makes the dish an excellent choice for anyone looking to eat clean, reduce processed foods, or follow a plant-based diet. It is light enough for a snack but filling enough to be part of a complete meal.
Serving Suggestions
You can serve roasted sweet potatoes and broccoli in many different ways. It works beautifully as a side dish with grilled chicken, salmon, or baked tofu. You can also serve it over cooked quinoa, brown rice, or couscous to make a hearty grain bowl.
For a full meal prep option, portion the vegetables into containers with some leafy greens, avocado, and a protein of your choice. Add a tahini dressing, hummus, or even a scoop of plain Greek yogurt on the side for extra flavor and nutrition.
This dish also tastes great at room temperature, making it perfect for packed lunches or potluck gatherings. You can even toss the roasted veggies into a salad with baby spinach, arugula, and toasted nuts for a more gourmet touch.
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Conclusion
Roasted sweet potatoes and broccoli are a perfect example of how simple ingredients can come together to make something truly special. This recipe is easy to prepare, budget friendly, and full of flavor. Whether you are cooking for yourself, your family, or guests, this dish delivers both nutrition and comfort in every bite.
With just a few steps and some basic ingredients, you can enjoy a meal that is as satisfying as it is wholesome. Feel free to play around with the flavors and make it your own. Once you try it, you will likely find yourself coming back to this recipe again and again.
If you are trying to eat better without giving up taste, this roasted veggie recipe is a great place to start.