Mediterranean Pot Roast with Roasted Vegetables Recipe

Pot roast and roasted vegetables recipe

Pot roast and roasted vegetables recipe

My husband has discovered his blood pressure is high and like anyone with a smidgen of health knowledge (he’s a fire fighter/EMT), he’s self-diagnosed himself and skipped an pesky appointment with a doctor.  I know, I’ve tried everything to get him to go, but since that’s not happening any time soon, the best I can do is support him.  So, I’m cooking with less salt, more salt-substitutes, and making meals with stronger flavors so salt isn’t a necessity.

This Mediterranean Pot Roast is my latest attempt to feed him the beef he loves with less salt.  This is not like mom’s Sunday Pot Roast – there’s no beef stock, potatoes, or carrots in the pot.  The flavors are a bit brighter and more on the acidic side.  Chuck is a great piece of meat for a roast but you can also use brisket, rump roast, or top and bottom round. These are a  bit leaner than chuck but make a great pot roast as well.

I served the pot roast with roasted vegetables – simple and delicious, it’s red or white new potatoes, green beans, asparagus, and carrots washed and chopped and tossed with 2 Tbl salt-free butter and 2 Tbl olive oil and 1 tsp Cumin to mimic the roast.  They’re cooked at 450 for 20 minutes while the roast rests (time is dependent on the size of your vegetables).

The hubby deemed this a “must make again soon” recipe and he found he didn’t miss or need any salt on it at all.  Pretty high praise from a salt-addicted beef fan!

Mediterranean Pot Roast with Roasted Vegetables Recipe
This pot roast can be cooked in the oven in a dutch over or foil packet or in a crock pot. The sauce can be blended after the meat is removed into a gravy or served chunky-style over the sliced meat. A large roast only serves about 4 people because of the connective tissue and fat. For more servings, purchase a better cut of meat.
Yield: 4
Prep Time: 
Cooking Time: 
Total Time: 
  • 1 (3-4 pound) chuck roast
  • 2 teaspoons kosher salt or salt-substitute
  • 2 teaspoons cumin
  • 2 Tbl Olive Oil
  • 1 medium onion, chopped
  • 6 cloves garlic, chopped
  • 15 oz can chopped tomatoes with juice
  • ⅓ cup balsamic vinegar
  • 1 cup cocktail olives, drained, rinsed, and chopped (OPTIONAL - leave out for lower-salt version)
  • ½ cup dark raisins
  1. Preheat the oven to 200 degrees F.
  2. Place a wide, heavy skillet or fry pan over high heat for 2 minutes - use an old pan, this will ruin your pan, but it's an important step.
  3. Rub both sides of meat with the salt (salt-substitute) and cumin.
  4. When the pan is really hot brown meat all sides (heavy smoking will occur but the glorious browning you get from a dry fry is worth it). Remove from pan and set aside.
  5. Turn the burner to medium. Add olive oil to the pan and once heated, drop in the onion and garlic. Stir constantly until onion is softened.
  6. Add the canned tomatoes with juice, vinegar, olives, and raisins.
  7. Bring to a boil and reduce the liquid by half.
  8. While the sauce is reducing, prepare your pan with non-stick cooking spray. If you don't have a pan large enough, create a doubled foil pouch with wide, heavy duty aluminum foil. Doubling the foil will prevent the juice from leaking out should a bone from the meat puncture the foil. Place the packet on a cooking sheet.
  9. Place half the reduced liquid mixture on the foil, add the roast, and then top with the remaining mixture.
  10. Close the pouch tightly.
  11. Cook for 4 to 4½ hours or until a fork pushes easily into the meat or internal thermometer reads 185.
  12. Remove the meat from the oven and let it rest 30 minutes in its packet. To make "gravy" drain the liquid into a bowl and blend with a hand immersion blender or serve with the chunky "gravy" right from the packet (our preference)
  13. Slice meat thinly, or pull apart with a fork. Serve with sauce.
Mediterranean Pot Roast Recipe and Roasted Vegetables