Layered Roasted Vegetable Cups look gorgeous, contain a variety of flavors, and are packed full of antioxidants and minerals. They are versatile and taste terrific! What more could you ask for? Recipes like this make eating sugar-free easier.

Here are a few tips before we get started.

Learn the Secret

The secret to success for this delicious sugar-free recipe is in the preparation. It is essential that you thinly slice the vegetables. Thin slices allow for easy layering and quick roasting. If you own a food processor or slicing appliance, this is a good time to use it. If not, work slowly and slice each vegetable across its width, making quarter-inch slices.

Polish Your Knife Skills

Remember this important knife skill when cutting vegetables. Always maintain a flat side when slicing. Slice the vegetable in half and lay the flat side on your cutting board. Then slice each half into slices. You'll learn to improve your knife skills with practice and perhaps the odd nick to a finger.

You can also check out the techniques of the culinary master, Jacques Pepin in his book Complete Techniques as he demonstrates the best ways to slice and dice amongst other skills. Learning a little about proper technique will save you time and increase your success in the kitchen.

Don't be Afraid to Substitute

Choose vegetables that you have on hand or those that are in season. I've listed the ones I've included when making this dish, but you could omit or substitute other vegetables such as squash, parsnips, peas, onions, chard or rapini.

Nail the Presentation

Herbs and red cabbage are added when the vegetable cups get plated. This is done to add aroma, texture, color and interest to the dish. Herbs such as basil, parsley or cilantro would work well, but this dish is not any less outstanding if you don't have herbs on hand. The red cabbage adds a raw element and some crunch but diced red onion, minced shallots or sliced beets on top would have the same effect.

Reap the Health Benefits

Remember that this dish is an excellent and tasty way to get your veggies in and combat sugar cravings. The number of vegetables in this dish brings you closer to the 7-10 servings of fresh fruits and vegetables recommended daily. Also, eating vegetables of different colors ensures you're taking in a wide spectrum of vitamins.

See Also

Vegetable Nutrition Information

How to Use a Kitchen Knife

Five Easy Ways to Improve Your Cooking

Ingredients

• 1 small eggplant, thinly sliced
• 1 sweet potato, peeled and thinly sliced
• 1 Yukon Gold potatoes, peeled and thinly sliced
• 1 carrots, thinly sliced
• 3 tomatoes, sliced into half inch slices
• 1 red pepper, thinly sliced
• 1 green zucchini, thinly sliced
• 5 kale leaves, finely chopped
• 3 Tbsp. red cabbage (optional)
• Handful of fresh herbs of your choice, chopped
• 2 Tbsp. olive oil
• 1 tsp. oregano
• 1 tsp. chili powder
• 1/2 tsp. salt
• 1/2 tsp. freshly ground pepper

• Prep Time: 25 minutes
• Cook Time: 45 minutes

• Total Time: 70 minutes
• Yield: 12 cups

Preparation

1. Preheat oven to 375 degrees Fahrenheit.

2. Peel the potatoes, sweet potatoes and carrots. You can choose to simply wash the vegetables and leave the peels on.

3. Wash, dry and slice widthwise eggplant, sweet potatoes, Yukon Gold potatoes, carrots, red pepper, zucchini and place all into a large mixing bowl. Slice the tomatoes into half inch slices and set aside.

4. Toss vegetables with olive oil and oregano, chili powder, salt and pepper.

5. Finely chop the kale, herbs and red cabbage (if you've chosen to include it), keeping all ingredients separate. Set aside.

6. Grease a 12-cup muffin pan using coconut oil, cooking spray or other oil. Be sure to grease up the sides of each cup using your fingers to prevent the vegetables from sticking.

7. Layer the vegetables into the greased muffin cups. Start by layering the potato and/or sweet potato slices as your base. Add carrots, zucchini, eggplant, red peppers slices. Include a layer of finely chopped kale on top of these. Top off each cup with a tomato slice.

8. Cover the pan with aluminum foil. Roast in 350 degree Fahrenheit oven for 45 minutes or until vegetables are tender. To test doneness, poke a knife into one of the cups. If it goes through easily they have reached desired doneness.

9. Place muffin pan on counter and allow to cool for 5 minutes before handling.

10. Remove each vegetable cup from the pan by easing it out with a large serving spoon or pie lifter. Place on a serving plate and dress each cup with a sprinkle of finely chopped red cabbage and herbs.

One Final Tip

For an even more impressive presentation, pile one vegetable cup on top of another one on a plate, increasing the height and portion size.

This dish is hearty enough to serve as a main vegetarian meal, especially when paired with some baked tempeh. It would also make a terrific accompaniment to a roast or meat entrée. Serve one or two vegetable cups as a side dish or more if it is the main entrée.

Photo © [Sandra Lucas]