Potatoes, zucchini and eggplant from the oven (Krompir, tikvice i patlidzan iz rerne)

Potatoes, zucchini and eggplant from the oven are a light and tasty vegetable meal rich in fiber, vitamins, minerals and antioxidants. Roasted vegetables with olive oil and spices are an excellent basis for an anti-cellulite menu, and with the addition of protein, a balanced meal is obtained.

Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, anti-inflammatory, for IBS (if both onions are omitted), for skin, for hair, gluten free, for stomach, for PCOS-PMOS, for Hashimoto, for hypothyroidism, fit recipe, for weight loss, lean recipe, bring to work, anti-cellulite menu.

Preparation time: 55 minutes.

Baking time: 35–45 minutes.

Cooling time: 10-15 minutes.

Total preparation time: 1 hour 40 minutes - 1 hour 55 minutes.

Ingredients (for 2 portions): 300 g of potatoes, 1 medium zucchini (about 250 g), 1 small eggplant (about 250 g), 1 red onion (about 100 g), 2 cloves of garlic, 1 tablespoon of olive oil, 1 teaspoon of dried oregano, ½ teaspoon of sweet paprika powder, a pinch of pepper, a pinch of salt, a fresh leaf of parsley (finely chopped).

Preparation:

1. Peel the potatoes and cut them into cubes or slices.

Peel the zucchini and cut it into rings or halves.

Cut the eggplant into rings 1.5 cm thick, cut into diamonds in several places with a knife, salt and leave for 30 minutes. Rinse and wipe with paper towels.

Peel the red onion and garlic. Cut the onion into 6-8 parts. Cut the garlic into thin slices or just crush it.

2. Place the vegetables in a tray lined with baking paper.

3. Add olive oil and spices, then mix everything.

4. Bake in a preheated oven at 200 °C (392 °F) for about 35–45 minutes, until the potatoes are soft and the vegetables have a slight golden color.

5. Before serving, sprinkle with fresh parsley.

Note for the anti-cellulite menu: with this dish it is good to add a source of protein (e.g. grilled, baked or cooked chicken, fish, turkey or low-fat cheese) to make the meal more complete.

Storage and shelf life

Store in the refrigerator for up to 2 days in a tightly closed container.

Tips:

• Don't skip salting the eggplant if you want a milder taste and softer texture after baking. Salt takes the bitterness out of the eggplant.

How to prepare eggplant?

• If you want crispier potatoes, cut them into smaller cubes and spread them in one layer.
• Do not overcrowd the vegetables in the tray because they will cook in their own steam instead of getting nicely browned.
• For a more intense flavor, add a sprig of fresh rosemary or thyme before baking.
• Towards the end of baking, you can turn on the grill function for 3-5 minutes so that the vegetables get a nicer golden crust.
• The dish is delicious both hot and cold, so it is suitable for preparing in advance and taking it to work.
• Arugula, lettuce and tomato salad goes well with roasted vegetables.
• For a complete vegan version, add baked chickpeas or tofu instead of meat or cheese.
• If desired, a few drops of lemon juice or a little balsamic vinegar just before serving will further refresh the taste.
• If you use lemon juice, the dish must be eaten within 24 hours.

Krompir, tikvice i patlidžan iz rerne su lagan i ukusan povrtni obrok bogat vlaknima, vitaminima, mineralima i antioksidansima. Pečeno povrće sa maslinovim uljem i začinima predstavlja odličnu osnovu za anticelulit jelovnik, a uz dodatak proteina dobija se uravnotežen obrok.

Oznake: vegetarijanski recept, vegan, za dijabeticare, za insulinsku rezistenciju, za srce, protivupalno - anti-inflamatorno, za IBS (ako se izostave oba luka), za kožu, za kosu, bezglutensko, za stomak, za PCOS-PMOS, za Hashimoto, za hipotireozu, fit recept, za mrsavljenje, posni recept, za poneti na posao, anticelulit jelovnik.

Vreme pripreme: 55 minuta.

Vreme pečenja: 35–45 minuta.

Vreme hlađenja: 10-15 minuta.

Ukupno vreme pripreme: 1 h 40 minuta - 1 h 55 minuta.

Sastojci (za 2 porcije): 300 g krompira, 1 srednja tikvica (oko 250 g), 1 manji patlidžan (oko 250 g), 1 crveni luk (oko 100 g), 2 čena belog luka, 1 kašika maslinovog ulja,  1 kašičica suvog origana, ½ kašičice slatke paprike u prahu, prstohvat bibera, prstohvat soli, svezi list peršuna (sitno seckanog).

Priprema:

1. Krompir oljustiti i iseći na kocke ili kriške. 

Tikvicu oljustiti i iseći na kolutove ili polumesce. 

Patlidžan iseci na kolutove 1.5 cm debljine, zaseci na nekoliko mesta nožem u rombove, posoliti i ostaviti 30 minuta. Isprati i obrisati papirnim ubrusima.

Crni i beli luk oljustiti. Crni luk iseci na 6-8 delova. Beli luk oljustiti na tanke listiće ili samo zgnječiti.

2. Povrće staviti u pleh obložen papirom za pečenje.

3. Dodati maslinovo ulje i začine, pa sve promešati.

4. Peći u prethodno zagrejanoj rerni na 200 °C oko 35–45 minuta, dok krompir ne omekša i povrće dobije blagu zlatnu boju.

5. Pred serviranje posuti svežim peršunom.

Napomena za anticelulit jelovnik: uz ovo jelo je dobro dodati izvor proteina (npr. grilovana, pecena ili kuvana piletina, riba, ćuretina ili nemasni sir) kako bi obrok bio kompletniji.

Čuvanje i rok trajanja 

Cuvati u frižideru do 2 dana u dobro zatvorenoj posudi.

Saveti:

• Patlidžan nemoj preskakati sa soljenjem ako želiš blaži ukus i mekšu teksturu nakon pečenja. So izvlaci gorčinu iz patlidzana. 

Kako pripremiti patlidzan?

• Ako želiš hrskaviji krompir, iseci ga na manje kocke i rasporedi u jednom sloju.
• Povrće nemoj pretrpavati u plehu jer će se kuvati u sopstvenoj pari umesto da se lepo zapeče.
• Za intenzivniji ukus dodaj grančicu svežeg ruzmarina ili majčine dušice pre pečenja.
• Pred kraj pečenja možeš uključiti funkciju grila na 3–5 minuta kako bi povrće dobilo lepšu zlatnu koricu.
• Jelo je ukusno i toplo i hladno, pa je pogodno za pripremu unapred i nošenje na posao.
• Uz peceni krompir, tikvice i patlidzan odlično se slaže salata od rukole, zelene salate i paradajza.
• Za vegansku kompletnu varijantu dodaj pecenu leblebiju ili tofu umesto mesa ili sira.
• Po želji, nekoliko kapi soka od limuna ili malo balzamiko sirćeta neposredno pre serviranja dodatno će osvežiti ukus.
• Ako koristite sok od limuna jelo se mora pojesti u roku od 24 sata.