Autumn Veggie Lunch Crunch—Lunch for 4
“Autumn Veggie Lunch Crunch” is a French-inspired lunch dish, featuring a medley of crisp fall vegetables. This vibrant, nutritious meal offers a delightful crunch and an array of autumnal flavors, making it the perfect midday feast to celebrate the season’s bounty. No dietary restrictions or health conditions apply.
Meal Type
Lunch
Cuisine
French
Servings
4
Food Stars
Seasonal vegetables
Health
Variations
Diets
Variations
Do This With That Stuff
- ‘Preheat the oven to 400 degrees F (200 degrees C)
- Use your chef’s knife and cutting board to cube the butternut squash, halve the Brussels sprouts, slice the carrots and red onion, cube the beetroot, and mince the garlic
- In a large mixing bowl, combine the cubed butternut squash, halved Brussels sprouts, sliced carrots and red onion, cubed beetroot, minced garlic, 4 tbsp olive oil, sea salt, black pepper, chopped rosemary and thyme leaves
- Toss all ingredients until they are well coated with oil and seasonings
- Spread out this vegetable mixture on a large baking sheet in a single layer
- Place the baking sheet in your preheated oven and roast for about 25-30 minutes or until vegetables are tender and lightly browned Use your oven mitts when handling hot baking sheet
- While vegetables are roasting in the oven, place walnuts in a roasting pan or oven-safe skillet and toast them in the oven for about 5-7 minutes until they are lightly browned Be careful not to burn them
- In a small mixing bowl prepare your dressing: whisk together apple cider vinegar, honey or maple syrup, extra virgin olive oil Season with salt and pepper to taste
- Core and thinly slice apples using your chef’s knife and cutting board
- In a medium mixing bowl combine mixed salad greens (like spinach and arugula), toasted walnuts, dried cranberries or raisins, sliced apples Toss gently with salad serving set (spoons or tongs)
- When vegetables are done roasting let them cool slightly then add them to salad mixture in medium mixing bowl Toss gently again until everything is well combined
- Drizzle prepared dressing over salad mixture Toss once more until everything is evenly coated with dressing
- Divide salad among four serving plates Crumble goat cheese over top of each serving Your Autumn Veggie Lunch Crunch is ready to serve’
Obvious and Not So Obvious Variations and Pairings
☕ Bitter
- ‘Increase Brussels sprouts to 2 cups
- Add 1 cup of radicchio, chopped
- Increase arugula in mixed salad greens to 3 cups
- Reduce honey or maple syrup in the dressing to 1 tbsp
- Add 1/2 tsp of crushed red pepper flakes to the dressing
- Add 1 tbsp of lemon juice to the dressing’
🧂 Salty
- Increase the sea salt to 2 tsp
- Add 1/2 cup of pitted and chopped Kalamata olives
- Add 1/4 cup of capers, drained
- Increase the goat cheese to 6 oz
- Add 1 tsp of anchovy paste to the dressing
🍋 Sour
- ‘Increase apple cider vinegar to 5 tbsp
- Add 1 tbsp of lemon juice to the dressing
- Replace honey or maple syrup with 1 tbsp of Dijon mustard in the dressing
- Add 1/4 cup of pickled red onions to the salad mixture’
🌶️ Spicy
- Add 1 tsp of cayenne pepper to the vegetables before roasting
- Increase black pepper to 1 tsp
- Add 1/2 tsp of crushed red pepper flakes to the dressing
- Add 2 finely chopped jalapenos to the salad mixture
🍬 Sweet
- Increase the honey or maple syrup in the dressing to 3 tbsp
- Add 1/2 cup of chopped dried figs to the salad
- Add 1/4 cup of pomegranate seeds to the salad
- Roast the vegetables with 2 tbsp of brown sugar
🍄 Umami
- ‘Add 2 tbsp of soy sauce to the vegetable mixture before roasting
- Add 1 tsp of miso paste to the dressing
- Increase garlic to 5 cloves
- Add 1/4 cup of grated Parmesan cheese over top of each serving’
🍸 Alcoholic
- ‘Chardonnay: The full-bodied nature and fruity notes of this wine will complement the sweet and earthy flavors of the roasted vegetables
- Sauvignon Blanc: Its crisp acidity and citrus notes will balance the richness of the goat cheese and olive oil in the salad
- Calvados: This apple brandy from Normandy, France, will echo the apple elements in the salad while its warmth contrasts nicely with the cool, crisp greens’
🥤 Non Alcoholic
- ‘Sparkling Apple Cider: The effervescence and sweetness of the cider will complement the roasted vegetables and balance the tangy goat cheese
- French Lemonade: Its light, refreshing citrus flavor will cleanse the palate between bites of this hearty salad
- Herbal Tea with Honey: The warmth and soothing nature of herbal tea can provide a nice contrast to the crunch and spice of the salad, while honey will echo the sweetness in the salad dressing’
🥓 Keto
- Remove 2 cups butternut squash, cubed
- Remove 2 medium carrots, sliced
- Remove 1/4 cup dried cranberries or raisins
- Remove 2 medium apples, cored and thinly sliced
- Remove 2 tbsp honey or maple syrup in the dressing
- Add 1 cup of cauliflower, chopped
- Add 1 cup of zucchini, cubed
- Add 1/4 cup of pumpkin seeds, toasted
- Add 1/4 cup of sunflower seeds, toasted
- Replace goat cheese with 4 oz cream cheese
🍆 Mediterranean
- ‘Replace butternut squash with 2 cups of eggplant, cubed
- Replace Brussels sprouts with 1 cup of zucchini, sliced
- Replace beetroot with 1 medium bell pepper, sliced
- Replace walnuts with 1/4 cup of pine nuts, toasted
- Replace goat cheese with 4 oz feta cheese, crumbled
- Add 1/2 cup of kalamata olives, pitted and sliced
- Add 1 tsp of dried oregano to the vegetable mixture seasoning
- Replace apple cider vinegar with red wine vinegar in the dressing
- Add 2 tbsp of lemon juice to the dressing’
🥑 Paleo
- ‘Remove honey or maple syrup
- Remove goat cheese
- Replace dried cranberries or raisins with 1/4 cup of unsweetened dried cranberries’
🐟 Pescatarian
- Add 8 oz of grilled shrimp
- Add 1 tbsp of lemon zest
🌱 Vegan
- Remove 4 oz goat cheese
- Replace 2 tbsp honey or maple syrup with 2 tbsp agave nectar
🥦 Vegetarian
- No changes needed as the recipe is already vegetarian friendly.
🥩 Whole30
- Remove dried cranberries or raisins
- Remove honey or maple syrup from the dressing
- Remove goat cheese
- Replace apple cider vinegar with white or red wine vinegar in the dressing
🧠 Brain Health
- Increase walnuts to 1/2 cup
- Add 1 tbsp of ground flaxseed
- Add 1/4 cup of blueberries
- Replace honey or maple syrup with 1 tbsp of raw honey in the dressing
- Add 1/2 cup of sliced avocado
🌾 Celiac Disease
- No changes needed. The recipe is already celiac disease friendly as it does not contain any gluten-containing ingredients.
💩 Crohns Disease
- Remove Brussels sprouts
- Remove beetroot
- Decrease the garlic to 1 clove
- Replace mixed salad greens with romaine lettuce
- Replace apples with bananas
- Remove goat cheese
- Add 1/2 cup of cooked quinoa
- Replace honey or maple syrup in dressing with 1 tbsp of sugar
🩸 Diabetes
- ‘Replace honey or maple syrup with 1 tbsp of a sugar substitute in the dressing
- Replace dried cranberries or raisins with 1/4 cup fresh blueberries
- Decrease olive oil to 2 tbsp for roasting vegetables
- Replace goat cheese with 2 oz of feta cheese’
🍞 Gluten Intolerance
- No changes needed. The recipe is already gluten intolerance friendly.
🫀 Heart Disease
- ‘Reduce olive oil to 2 tbsp
- Replace extra virgin olive oil in dressing with 3 tbsp of avocado oil
- Replace goat cheese with 2 oz of feta cheese
- Add 1/4 cup of flaxseeds
- Increase mixed salad greens to 6 cups’
❤️ Heart Health
- ‘Replace 4 tbsp olive oil with 2 tbsp olive oil
- Replace 6 tbsp extra virgin olive oil in the dressing with 3 tbsp extra virgin olive oil
- Add 1/2 cup of chopped avocados
- Replace goat cheese with 4 oz of feta cheese
- Add 1/4 cup of flaxseeds to the salad’
🧂 High Blood Pressure
- ‘Remove sea salt
- Remove salt and pepper to taste from the dressing
- Decrease olive oil to 2 tbsp
- Decrease extra virgin olive oil in the dressing to 4 tbsp
- Replace goat cheese with low-sodium feta cheese’
🍔 High Cholesterol
- ‘Remove 4 oz goat cheese
- Replace 4 tbsp olive oil with 2 tbsp olive oil
- Replace 6 tbsp extra virgin olive oil in dressing with 3 tbsp extra virgin olive oil
- Add 1/2 cup of cooked quinoa to salad mixture’
🦠 Immune System
- Add 1 tsp of grated ginger
- Add 2 tbsp of lemon juice
- Increase garlic to 5 cloves
- Add 1/2 cup of sliced bell peppers
- Replace olive oil with coconut oil in the dressing
- Add 1/2 tsp of turmeric powder to the vegetables before roasting
- Increase spinach to 3 cups in mixed salad greens
- Add 1/4 cup of pumpkin seeds to the salad
🚽 Irritable Bowel Syndrome
- Remove Brussels sprouts
- Remove onions
- Remove garlic
- Replace apples with bananas
- Replace honey or maple syrup with a low-FODMAP sweetener like pure maple syrup or a small amount of stevia
- Replace mixed salad greens with lettuce only
- Replace goat cheese with lactose-free cheese or omit cheese entirely
💧 Kidney Disease
- ‘Remove sea salt
- Remove salt and pepper from the dressing
- Decrease olive oil to 2 tbsp
- Decrease extra virgin olive oil in the dressing to 4 tbsp
- Replace goat cheese with renal-friendly cheese, like cream cheese’
🐄 Lactose Intolerance
- Remove 4 oz goat cheese
🍺 Liver Disease
- ‘Remove the sea salt
- Remove the black pepper
- Decrease the olive oil to 2 tbsp
- Decrease the extra virgin olive oil in dressing to 3 tbsp
- Remove the goat cheese’
🤰 Pregnancy
- No changes necessary
- The recipe is already pregnancy friendly
Beti’s Reflections
Picture this: A crisp autumn day in the heart of France, leaves crunching underfoot as I meander through a bustling farmer’s market. The vibrant colors of fall vegetables catch my eye, and an idea begins to form. Inspired by the French love for fresh, seasonal produce and their knack for creating simple yet flavorful dishes, I set out to create a lunch recipe that would celebrate these autumnal treasures. And voila! The Autumn Veggie Lunch Crunch Recipe was born.
This delightful French Cuisine Vegetable Lunch Recipe serves four and is perfect for those seeking Healthy Fall Salads that are both nutritious and delicious. There are no specific dietary restrictions or health conditions to consider with this recipe, making it a versatile choice for any midday feast.
Our Autumn Veggie Lunch Crunch features a medley of fall favorites: butternut squash, Brussels sprouts, carrots, beetroot, and red onion – all roasted to perfection with garlic, olive oil, sea salt, black pepper, rosemary and thyme. These ingredients not only provide a delightful crunch but also an array of autumnal flavors that make this Roasted Vegetable Salad with Goat Cheese truly stand out. The salad base is made up of mixed greens like spinach and arugula which add freshness while walnuts provide a nutty crunch. Dried cranberries or raisins add a sweet contrast while thinly sliced apples lend a crisp freshness to the mix. The crowning glory is the crumbled goat cheese which adds creaminess and tanginess that perfectly complements the roasted veggies.
To bring our Autumn Veggie Lunch Crunch Recipe to life, start by preheating your oven to 400 degrees F (200 degrees C). Cube your butternut squash and beetroot; halve your Brussels sprouts; slice your carrots and red onion; mince your garlic; then toss them all together with olive oil and seasonings. Spread this mixture out on a baking sheet and roast until tender and lightly browned. While your veggies are roasting, toast your walnuts and prepare your dressing by whisking together apple cider vinegar, honey or maple syrup, and extra virgin olive oil. Once the veggies are done, let them cool slightly before adding them to a bowl with your salad greens, toasted walnuts, dried cranberries or raisins, and sliced apples. Drizzle the dressing over the salad mixture, toss until everything is evenly coated, then divide among four plates. Finish off each serving with crumbled goat cheese for that final touch of creamy goodness.
There you have it – a Healthy Fall Vegetable Lunch Idea that’s as delightful to look at as it is to eat! This Autumn Veggie Lunch Crunch Recipe is a testament to the beauty of French Cuisine Recipes – simple yet full of flavor. So why not bring a little bit of France into your kitchen this fall? Bon appétit!
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