We love this recipe from Antonina Parker because it works perfectly as a complete meal, or as a side dish. You can also vary the vegetables according to what is in season or what you have that needs using up.
Eating the rainbow is really important for your general health, as well as your skin, and this recipe is packed full of vegetables of every colour…perfect for adding a bit of colour to a damp, grey winter day!
See below the recipe for a quick rundown of some of the skin loving nutrients in this delicious dish.
Serves 2 (Vegan, Gluten Free, Dairy Free)
- 100g asparagus, ends trimmed
- 350g carrots, peeled, topped and tailed, sliced into uneven sticks of about 1cm thick
- 1 medium aubergine, sliced into even wedges
- 1/2 broccoli, divided into equal florets
- 100g cherry tomatoes, halved
- Handful flat leaf parsley leaves
- 200g cooked chickpeas
- 6 tbsp olive oil
- few pinches of Aleppo chilli
- 3 tsp sumac
- Sea salt and black pepper
For the dressing:
- 4 tbsp tahini paste
- 2 tbsp toasted sesame seed oil
- 8 tbsp lemon juice and the zest of a lemon
- 4 tbsp apple cider vinegar or white wine vinegar
- 3 tbsp pomegranate molasses
- tiny bit of grated garlic (about 1/4 tsp)
- sea salt and black pepper
- Some cold water to loosen the tahini paste
Preheat oven to 190 degrees and line 2-3 baking trays with baking parchment. Put the chopped carrots into a bowl and add 2 tbsp olive oil, a tsp sumac, salt and pepper. Mix everything together and tip into the baking tray spreading them out evenly. Then add the aubergine into the bowl and do the same followed by the broccoli and season with sumac and olive oil. Make sure that each vegetable is laid out separately as they will have slightly different cooking times. Then coat the asparagus and cherry tomatoes with olive oil, salt and pepper and add to the trays. Put all the trays into the oven and leave for 10-12 minutes. The asparagus should be cooked by now so remove from the oven. Then continue to roast everything for another 10 minutes and remove the broccoli if it is soft. Then roast again for another 10 and the aubergine, carrots and cherry tomatoes should be done. Add all of the vegetables together into a bowl and add the parsley leaves, chickpeas and a few more pinches of sumac.
In a bowl, add all of the ingredients together for the dressing and whisk together. I add a little cold water to loosen the tahini if it is a little hard to mix. Season to taste, then serve with the sauce in a little bowl on the side.
Skin loving nutrients:
- Carrots contain vitamin C, which promotes the production of collagen, the skin’s natural plumping agent. It also has healing properties. It helps skin recover faster from external wounds and trauma. Beta-carotene in carrots also reduces skin inflammation, which speeds the healing process.(Source)
- Asparagus Six spears of asparagus contain 25 percent of the recommended daily intake of vitamin A. Vitamin A is a powerful antioxidant in the body that can protect the skin against sun damage. Vitamin A also reduces the production of sebum from the pores and prevents acne breakouts due to oily skin and blockages. Asparagus also contains two types of antioxidants called phenolics and flavanoids.
- Broccoli is a powerhouse for skin. Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C. It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer. Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body. In laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also maintain collagen levels in your skin (Source).
- Tomatoes are full of vitamin C which promotes help stimulate collagen Vitamin C may promote the growth of new connective tissues, which may also help repair wounds and speed the healing process. (Source)
- Chickpeas are one of the greatest sources of plant-based protein. One cup of chickpeas contains about 15 grams of protein. This protein is important for almost all functions of your body – right from improving the health of the vital organs, muscles, and tissues to slowing down the aging process. It also helps heal injuries and wounds. (Source)
- Tahini contains sesame seeds which promote glowing skin and helps in healing skin. They are rich in anti-inflammatory properties that are vital in healing redness and other facial skin issues by getting rid of pathogens and other agents causing skin infections. Sesame seeds are also rich omega fatty acids content triggers hair growth (Source)