Raise a hand if you like vegetable tacos… Raise a hand if you like easy prep with little cleanup… If you have two hands in the air right now, this recipe is for you! We LOVE this meal here at KidneyRD for the following three reasons.
- It’s a sheet-pan meals which means low fuss and easy cleanup.
- The ingredients can be prepped ahead of time, helping dinner come together easily on a night of your choosing.
- Change the vegetables in this recipe based on your preferences. Don’t like mushrooms? No problem, substitute some cauliflower! Is it summer and you have zucchini coming out of your ears? You know what to do…
Sheet Pan Meals: Tips & Tricks
1. Line your pan with parchment or foil
In the spirit of easy cleanup, start yourself out on the right foot and line your pan. You will thank yourself later.
2. Cut your veggies the same size
Vegetables that are cut the same size will usually cook at the same rate.
3. Add ingredients in stages
In this recipe we cook the carrots and onions first because they are denser than the mushrooms. These denser vegetables (cauliflower is in this category) take longer to cook and have less water. Vegetables that are more delicate usually have a higher water content and cook faster. For example, in this recipe the mushrooms have a higher water content. Because of this, we add them in the last 10 minutes of cooking. If you wanted to add something delicate like kale to this recipe, it would cook very quickly and should be added in the last 5 minutes.
How to “Meal Prep” Roasted Vegetable Tacos
Meal prepping is a great way maximize your time so you spend less time in the kitchen and have more time for life and other things. You can prep and cook full dinners ahead of time or just prep ingredients so dinner can be put together quickly. Right now, meal prepping is a bit “buzzy” and getting started with it is a little intimidating. In this case, we recommend to start small. Don’t try to meal prep every meal of the week. Just pick one, and in our opinion our Roasted Vegetable Tacos is a great place to start. Here is our recommended “schedule”:
1. Pick a time before the meal to prep your ingredients
I love to prep a meal after I have come home from the grocery store. That way the vegetables go into the refrigerator already prepped and I don’t have to dig them out later in the week. If this doesn’t work with your schedule, find another time. Sometimes the morning of a meal, when I am full of energy, I prep my ingredients for dinner. This makes 5:30pm so much easier because I have a plan, and most of the work is already done.
2. Storing your prepped ingredients
For this recipe, store the onions and carrots together in one container and the mushrooms in another. In a small bowl, mix the dry spices together. Add the oil later on at the last minute before you mix it with the vegetables.
3. “Reward” yourself with an easy dinner and little cleanup
Somehow my day is better when I have a plan for dinner. Plan this meal for an evening when you have little time to cook or after a particularly long day. The more comfortable you get with prepping ahead of time, the easier it will be to adapt this concept to other recipes.
Want to learn more about what to eat to support your kidney health?
We are here to help! Join our monthly class to find out how we use the power of nutrition to help preserve kidney function. If you prefer a one-to one setting, consider booking a session with one of our expert Renal Dietitians.Print
This dish can be prepared ahead of time and roasted just before serving for an easy weeknight meal that is on the table in 30 minutes.
Recipe developed by Clarissa Paimanta, RD and tested by Jennifer Krasilovsky, 2021 Kidney RD intern.
- 6 tablespoons avocado oil
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon chili powder
- 1/2 teaspoon salt, to taste
- A pinch of pepper, to taste
- 2 medium onions, sliced into 1/2-inch wedges
- 2 large carrots, peeled and sliced into thin, 2-inch batons
- 3 large portabella mushrooms, sliced
1. Preheat the oven to 425 ℉. Line two baking sheets with parchment paper.
2. In a small bowl, add the avocado oil, cumin, garlic, smoked paprika, dried oregano, chili powder, salt and pepper. Mix well to combine.
3. To a mixing bowl, add your onions and carrots and half of your marinade. Toss to coat, then transfer them to your baking sheet in a single layer. Place in the oven for 20 minutes.
4. To the same mixing bowl, add your sliced mushrooms and the rest of the marinade. Toss to coat well.
5. At the 20 minute mark, toss the onions and carrots. Then add the mushrooms to the same pan and put it back in the oven. Let them bake for 10 more minutes until all vegetables are tender.
6. Warm your tortillas, then assemble your tacos. Stuff each tortilla with your roasted vegetables then top with avocado crema or guacamole and dairy-free yogurt, pickled red onions, and cilantro. Enjoy!
Make a meal: Enjoy with a side salad or some rice and beans on the side.
Lower Potassium: Substitute 2 small zucchinis, cut into 2-inch long and ¼-inch thick batons, for the mushrooms to lower potassium to 325 mg per serving. Cook them the same way as you would the mushrooms. Using dairy-free yogurt instead of the avocado crema or guacamole further reduces potassium to 260 mg per serving.
KidneyRD Verdict for Roasted Vegetable Tacos
If you have the time, we suggest accompanying this meal with kidney-friendly avocado crema and low sodium pickled vegetables. Both items can be made ahead of time and really help complete it. The avocado crema stays surprisingly bright green fo several days after it is made. This helps add some great healthy fats to make the meal a little more filling. We also wrapped our corn tortillas in foil and added them to the oven about 15 minutes into the baking time. This made dinner even easier to prepare!
ALL information you read on KidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure, or prevent any disease.