Greek · dinner, side
Briam: Greek Roasted Potatoes, Zucchini and Tomato
Video by The Mediterranean Dish on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
An all-vegetable main: potatoes, zucchini, onion and tomato give each serve plenty of vitamin C, potassium and fibre, roasted with olive oil and herbs rather than cheese or cream.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Heat the oven to 200°C. Peel the potatoes and slice them, the zucchini and the red onion into thin rounds (about 6 mm). 0:20
- Toss the potatoes and zucchini in a large bowl with salt, pepper, oregano, rosemary, garlic, parsley and a generous drizzle of olive oil until well coated. 1:57
- Oil a large ovenproof pan or baking dish and spread half the canned tomatoes over the base. 3:06
- Arrange the slices upright in rows, alternating potato, zucchini and onion. Pour anything left in the bowl over the top. 3:33
- Spoon the remaining tomatoes over the vegetables, add a pinch of salt and a drizzle of oil. Cover with foil and roast 45 minutes. 5:09
- Uncover, drizzle with a little more oil and roast another 30–40 minutes until everything is tender and charred at the edges. Serve with bread or rice. 5:44
Tip. Add sliced eggplant or other summer vegetables if you have them. Serve with a block of feta or a spoon of Greek yoghurt for protein. Good warm or at room temperature.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 47%
- Protein 10%
- Fat 43%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 58% of the 30 g of net carbs come from the gold potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High96%
116 µg a serve, mostly from fresh parsley (83%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High55%
49 mg a serve, mostly from zucchini (34%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High38%
0.6 mg a serve, mostly from gold potatoes (44%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High26%
1230 mg a serve, mostly from gold potatoes (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High22%
3.9 mg a serve, mostly from tomatoes (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High22%
3.4 mg a serve, mostly from virgin olive oil (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate High21%
83 µg a serve, mostly from gold potatoes (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source17%
72 mg a serve, mostly from gold potatoes (37%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source11%
1.2 mg a serve, mostly from tomatoes (32%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 Source10%
0.2 g a serve, mostly from virgin olive oil (52%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 5
Calcium8%
101 mg a serve, mostly from tomatoes (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A7%
61 µg a serve, mostly from tomatoes (43%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium4%
2 µg a serve, mostly from tomatoes (47%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.