Vegetable Roasting Chart (FREE Printable PDF)
Like a lot of 90s kids, a friend of mine despised vegetables. He would think “Blech,” every time he saw a carrot.
Recently, he bought a meal kit that obviously included some vegetables. Not wanting to waste the expensive meal kit, he reluctantly roasted the carrot, too.
Do you know what happened after he tasted it?
He said it was MAGICAL.
It was the first time he ever felt like wanting more vegetables. Like there was a whole world out there he missed out.
So, trying to be a good friend, I threw together a list of the roasting duration of vegetables (and the preps) for him.
The list became quite extensive, and I thought, “Might as well let other people benefit from it.” So, I put the printable file here. You can download it by clicking the button below.
I also displayed the list in the next section, just in case you don’t want to download anything from the Internet.
Roasting Time for Various Vegetables
After knowing what roasted vegetables taste like, some people I know felt they were cheated by their parents, who only boiled or steamed vegetables.
Please don’t blame our parents. Roasting vegetables is tricky. Each vegetable has a different optimal roasting duration.1 2 3
You won’t get more benefits if you roast vegetables too long. Instead, you’d only get the risk of burning tasty vegetables and carcinogenic substances from roasting them for too long. But first, here are some pointers on using my vegetable roast list:
- The way you prepare the vegetables affects the roasting duration (that’s why I included the preps). Whole vegetables take longer than finely diced or sliced vegetables. Vegetables cut into uniform pieces are cooked evenly. The drier the vegetable, the better it will roast.
- When mixing the oil, add just enough to get a slick coating. Don’t pour too much oil, as this will make the oil a puddle in the bottom of the bowl.
- All durations on the list assume you use a conventional oven. An unconventional oven may significantly change the time.
- All durations on the list assume you preheat the oven to 425-450° F or 220-230°C.
- Spread the vegetables evenly in a single layer. Don’t crowd the baking sheet, as this will cause the vegetables to steam instead of roast.
- If you’re a beginner (or trying a new vegetable), start checking after 15 minutes. Then, recheck periodically until you see charred bits.
- To cook fast and slow-roasting foods together, put the slow ones in the oven first. Add the faster cooking foods later.
With that out of the way, let’s check on the durations. I’ll try to update it with more vegetables in the future.
| VEGETABLE | PREP | TIME |
|---|---|---|
| Acorn squash | Halved and seeded, place the side up cut on the baking sheet | 50-60 minutes |
| Artichokes | Whole or halved | 25-30 minutes |
| Artichokes (baby) | Trimmed, whole, or halved | 20-30 minutes |
| Artichokes (jerusalem/sunchokes) | Peeled or scrubbed, cut into 1/4” thick slices | 30-40 minutes |
| Asparagus | Whole, trimmed | 10-15 minutes |
| Asparagus | Trimmed / diced | 10-15 minutes |
| Beans (green) | Trimmed | 20-30 minutes |
| Beans (butter, Lima, pinto, etc) | Whole | 25-45 minutes |
| Beets | Peeled & diced | 30-45 minutes |
| Beets (small) | Whole, unpeeled, pricked with a fork, then peeled after roasting | 50-60 minutes |
| Belgian endives | Halved | 25-30 minutes |
| Bell peppers | Strips | 10-20 minutes |
| Bok choy | Halved | 15-20 minutes |
| Broccoli | Cut / florets, trim and peel stem | 15-20 minutes |
| Brussel sprouts | Whole | 35-40 minutes |
| Brussel sprouts | Trimmed, halved | 20-25 minutes |
| Cabbage | Wedges | 15-20 minutes |
| Carrots | Peeled, cut into 1/2” thick | 15-20 minutes |
| Carrots | Cut into 1” or 2” thick | 30-45 minutes |
| Carrots (baby) | Whole | 20-30 minutes |
| Cauliflower | Whole | 40-45 minutes |
| Cauliflower | 1.5” florets | 20-30 minutes |
| Celery root / celeriac | Cut into cubes or large matchsticks | 30-40 minutes |
| Chickpeas | Skin removed | 20-30 minutes |
| Corn | On the cob, hunks removed | 10-15 minutes |
| Corn (frozen) | Kernels | 20-30 minutes |
| Edamame | Whole | 50-60 minutes |
| Edamame | Shelled | 10-15 minutes |
| Eggplant | Cut into 1/2” inch thick | 20-30 minutes |
| Eggplant | Halved, poke holes | 50-60 minutes |
| Eggplant | Cut into cubes | 25-30 minutes |
| Fennel bulb | Diced / strips | 30-45 minutes |
| Fennel | Trimmed and cut into 12 wedges | 20-30 minutes |
| Garlic | Peeled and cut into thin slices | 15-20 minutes |
| Kohlrabi (medium) | Whole | 60-90 minutes |
| Kohlrabi | Peeled and cut into thick wedges | 20-30 minutes |
| Leeks | Trimmed of the green tops, sliced | 10-15 minutes |
| Mushrooms | Whole | 20-25 minutes |
| Mushrooms (crimini) | Halved lengthwise | 15-20 minutes |
| Mushrooms (king trumpet) | Cut lengthwise into 1/2” thick | 15-20 minutes |
| Mushrooms (oyster) | Torn into strips | 15-20 minutes |
| Mushrooms (portobella) | Cut lengthwise into 1/2” thick | 15-20 minutes |
| Mushrooms (white button) | Halved lengthwise | 15-20 minutes |
| Okra (small) | Whole, trimmed | 10-15 minutes |
| Onion | Whole, trimmed 1/4” off the top and bottom | 60 minutes |
| Onion | Halved | 30-45 minutes |
| Onion | Cut into 12 wedges | 20-30 minutes |
| Onion (green, spring) / scallion | Trimmed, halved | 15-20 minutes |
| Onion (pearl) | Whole | 20-30 minutes |
| Onion (red) | Halved | 20-30 minutes |
| Onion (yellow, large) | Each cut into 12 wedges or 1/4” thick slices | 20-30 minutes |
| Parsnips | Whole | 60-90 minutes |
| Parsnips | Cut into 1/2” thick | 30-45 minutes |
| Peas (black-eyed) | Whole | 40-50 minutes |
| Peas (green) | Thawed from frozen | 20-30 minutes |
| Peppers (red, green, orange) | Whole | 30-40 minutes |
| Peppers (red, green, orange) | Strips or quarters | 25-30 minutes |
| Potatoes | Whole | 60-90 minutes |
| Potatoes | Diced into 2” pieces | 30-45 minutes |
| New potatoes | Scrubbed, unpeeled, halved | 30-40 minutes |
| Potatoes (sweet) | Halved crosswise, then lengthwise into 1” wedges | 20-30 minutes |
| Potatoes (sweet) | Diced | 30-45 minutes |
| Pumpkins | Halved / quartered | 20-60 minutes |
| Radishes | Whole & trimmed | 15-20 minutes |
| Radishes | Cut into quarters | 15-20 minutes |
| Rutabaga | Peeled & diced | 30-45 minutes |
| Scallion | Roots trimmed, halved | 8-10 minutes |
| Shallots | Whole or halved | 15-20 minutes |
| Squash (baby) | Halved | 10-15 minutes |
| Squash (butternut) | Peeled, seede, quartered lengthwise, and cut into 1” pieces | 30-40 minutes |
| Squash (butternut) | Halved | 45-50 minutes |
| Squash (buttercup) | Peeled and cut into 1” chunks | 10-15 minutes |
| Squash (spaghetti) | Halved | 30-40 minutes |
| Squash (summer) | Cut into 1/2” thick slices | 10-15 minutes |
| Squash (winter) | Cut into 1/4”-1” thick pieces/cubes | 25-40 minutes |
| Squash (winter) | Halved | 30-40 minutes |
| Tomatillos | Whole & husk removed | 10-15 minutes |
| Tomatillos | Halved | 10-15 minutes |
| Tomatoes | Whole | 20-30 minutes |
| Tomatoes | Cut | 15-20 minutes |
| Tomatoes (cherry, grape) | Whole | 15-20 minutes |
| Tomatoes (cherry, grape) | Halved | 15-20 minutes |
| Tomato (plum) | Whole | 20-30 minutes |
| Turnips | Chopped / diced | 30-45 minutes |
| Turnips | Peeled and cut into 6 wedges | 45-50 minutes |
| Zucchini | Trimmed, cut in half crosswise, then each half quartered | 15-20 minutes |
| Zucchini | Diced / strips | 10-20 minutes |
Differences between Roasting and Other Cooking Methods
Some people swear by roasting as the simplest, tastiest, and healthiest cooking method. I won’t go so far as to say roasted food is a game changer, for I’m bound by my position as a registered dietitian. But, boy, do they have some goodness compared to other methods.
1. Set-and-forget cooking
Roasting is quite a hands-off process compared to other cooking techniques. You’ll only need to mix some oils, season your ingredients, and put them inside your oven for a certain temperature and duration. That’s all. You can leave your food to cook by itself while watching shows or cleaning your house.
2. Available in simple, mix-and-match recipes
Roasting recipes are usually not complicated. You’d only need a bit of oil and herbs, according to your taste. Roasting vegetables also adds another flavor to dishes from other cooking methods. For example, throw together some mashed potatoes with roasted vegetables, and you’ll get more appetizing carbs.
3. Uses less oil
Compared to frying, roasting your food requires less oil. So, your daily food will have fewer calories and fats.
4. Significantly improves your food’s organoleptic aspects
Roasting naturally provides mouth-watering textures, with a crunchy outer part and a soft inner part. The taste of your food becomes deeper and more complex, the aroma spreads, and the dish’s appearance gets more appealing as it caramelizes and turns brown.
If you need more examples, just imagine asparagus dishes. When you boil them, asparagus becomes softer with a steamy aroma and minimal flavor. If you roast them, the skin becomes crunchy with a brownish tint and roasted aromatics. Which one do you find more appetizing?
Health Benefits of Roasting Foods
Do you know why your mom always says vegetables are healthy?
It’s because vegetables give you good amounts of vitamins A, C, K, E, folic acid (B9), potassium, magnesium, phosphorus, and dietary fibers. They improve your health, especially by reducing the risk of chronic disease.
The catch is that cooking at high temperatures can easily destroy your vegetable’s nutritional values. Some of their nutrients are also water-soluble.
Yet, people commonly cook vegetables by boiling or steaming them. These methods are preferred because they are believed to be the best way to maintain their nutritional content. Oh yes, people roast vegetables too. But somehow, it’s not as popular as boiling, steaming, or even microwaving them. Not only do most people miss its great taste, but they miss these benefits:
1. Getting the healthier nutritional values
Roasting relatively maintains the nutrients in your food better than other high-temperature cooking methods. For example, the carbohydrate amount of a sweet potato doesn’t change significantly if you roast them. There’s also no significant fat increase compared to frying or steaming them.4
When you roast your food, you usually use less oil, or maybe no oil at all, compared to some other cooking methods. Strictly speaking of daily calorie intakes, minimalizing the use of oil and fats will go a long way to improving your long-term health.
A study also mentions that the roasting process removes the antinutrient substance.5 So, you’ll get more riboflavin, niacin, vitamin K, natrium, calcium, and cadmium that benefit your body.
2. Better cardiometabolic profile for you
A study of Seniors-ENRICA 2 from 2015 to 2017 showed that roasting foods is related to a better anthropometric profile. Some improvements are measuring body weight, body mass index (BMI), mid-upper arm circumference (MUAC), waist size, hip size, and calf size. Also, the insulin level is lower in people consuming roasted vegetables.6
3. Increasing the antioxidant in your vegetables
You’d get more lycopene in tomatoes, red paprika, and beta-carotene in carrots by roasting them. The cutting and heating process breaks the plant cell’s matrix, so the carotenoids are more readily available to be physically absorbed.7 Those carotenoids offer antioxidant and antiinflammation benefits for your body.
4. Stimulating your appetite
Roasting increases the sensory qualities of foods because it causes changes in texture (getting more crunchy), colors (attractive browning), aroma (roast aroma), and flavor (deep, complex roasted flavor).5 These changes naturally give a more positive impression of the food and whet your appetite.
Health Drawbacks of Roasting Foods
Apart from the health benefit you can get from roasting your foods, there are some caveats you’d need to take notice:
- Roasting creates acrylamide, a carcinogenic substance. This substance is a byproduct of the reaction between reducing sugar and asparagine amino at a high temperature (>204° F) with low pressure. Its amount will increase along with the increase in temperature and cooking duration.5 8 So, check each ingredient’s roasting temperature and time first.
- Vitamin C is very fragile to heat. You’d lose much of it if you cook your ingredients using water. Roasting retains more vitamin C than boiling,9 but less than frying and steaming.4
Infographic Gallery
References
- https://www.canr.msu.edu/grand_traverse/uploads/files/How%20to%20Roast%20Vegetables.pdf Accessed April 10, 2023.
- https://www.goodhousekeeping.com/food-recipes/cooking/tips/a12630/oven-roasted-vegetables/ Accessed April 10, 2023.
- https://www.healwithfood.org/chart/vegetable-oven-roasting-times.php Accessed April 10, 2023.
- Gouado, I., Démasse Mawamba, A., Etame, L. G., Meyimgo Ouambo, R. S., Ejoh Aba, R., & Fokou, E. (2011). Impact of three cooking methods (steaming, roasting on charcoal and frying) on the beta-carotene and vitamin c contents of plantain and sweet potato.
- Sruthi, N. U., Premjit, Y., Pandiselvam, R., Kothakota, A., & Ramesh, S. V. (2021). An overview of conventional and emerging techniques of roasting: Effect on food bioactive signatures. Food Chemistry, 348, 129088.
- Rodríguez-Ayala, M., Sandoval-Insausti, H., Bayán-Bravo, A., Banegas, J. R., Donat-Vargas, C., Ortolá, R., … & Guallar-Castillón, P. (2022). Cooking Methods and Their Relationship with Anthropometrics and Cardiovascular Risk Factors among Older Spanish Adults. Nutrients, 14(16), 3426.
- Fielding, J. M., Rowley, K. G., Cooper, P., & O’Dea, K. (2005). Increases in plasma lycopene concentration after consumption of tomatoes cooked with olive oil. Asia Pacific journal of clinical nutrition, 14(2).
- Nguyen, K. H., Nielsen, R. H., Mohammadifar, M. A., & Granby, K. (2022). Formation and mitigation of acrylamide in oven baked vegetable fries. Food Chemistry, 386, 132764.
- Kahloon, R. A., & Iqbal, H. (2021). Effect Of Various Cooking Methods On Vitamin C Levels In Broccoli Smoothies. International Journal of Scientific & Technology Research, 10(09), 68–71. https://www.ijstr.org/final-print/sep2021/Effect-Of-Various-Cooking-Methods-On-Vitamin-C-Levels-In-Broccoli-Smoothies.pdf
