Healthy Roasted Vegetable Chickpea Bowls
A wholesome, one-pan meal loaded with roasted vegetables and protein-rich chickpeas, served over quinoa. Vegan, gluten-free, and packed with fiber, these bowls are easy, satisfying, and perfect for everyday dinners.
Equipment
- 1 large sheet pan
- 1 Cutting Board
- 1 Chef’s Knife
- 1 Mixing bowl
- 1 Spatula
Ingredients
- 1 medium sweet potato peeled and diced
- 1 red bell pepper diced
- 2 –3 cups small broccoli florets
- ½ large red onion roughly chopped
- 1 15 oz / 425 g can chickpeas, rinsed and drained
- 1 tablespoon olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon curry powder
- ½ teaspoon paprika
- ½ teaspoon ground cumin
- 2 cups cooked quinoa or preferred grain
- Optional toppings: tahini lemon wedges, fresh parsley
Instructions
- Preheat the Oven: Begin by preheating your oven to 400°F (200°C). A properly heated oven ensures even roasting and caramelization of the vegetables. Position your oven rack in the middle so that the heat circulates evenly, helping the sweet potatoes and bell peppers roast perfectly without burning.
- Prepare the Vegetables: Start with the sweet potato. Peel it carefully using a vegetable peeler, then dice it into small, evenly sized cubes (about ½ inch). Consistent sizing ensures that the sweet potatoes cook at the same rate as the other vegetables. Next, dice the red bell pepper into bite-sized pieces, and roughly chop the red onion into wedges or chunks. Break the broccoli into small florets, aiming for similar sizes so they roast uniformly. Place all vegetables into a large mixing bowl.
- Rinse and Drain Chickpeas: Open a can of chickpeas (about 15 ounces / 425 g). Pour them into a colander and rinse thoroughly under cold running water. Drain completely to remove excess liquid. This step not only reduces sodium but also helps the chickpeas roast with a pleasant, slightly crisp texture. Add the drained chickpeas to the mixing bowl with the vegetables.
- Season the Vegetables: Drizzle 1 tablespoon of olive oil over the vegetables and chickpeas. Sprinkle evenly with 1 teaspoon salt, ½ teaspoon black pepper, ½ teaspoon curry powder, ½ teaspoon paprika, and ½ teaspoon ground cumin. Using a spatula or clean hands, toss everything gently but thoroughly until all the vegetables and chickpeas are evenly coated with oil and spices. This ensures each bite is flavorful and aromatic.
- Arrange on Sheet Pan: Line a large sheet pan with parchment paper for easy cleanup and to prevent sticking. Spread the seasoned vegetables and chickpeas in a single, even layer across the pan. Avoid overcrowding, as this can cause the vegetables to steam instead of roast. Each piece should have space to brown nicely.
- Roast Until Tender and Caramelized: Place the sheet pan in the preheated oven. Roast for 40–50 minutes, stirring or flipping the vegetables halfway through for even browning. You are looking for tender sweet potatoes, slightly crisped broccoli, and caramelized edges on the bell peppers and onions. The chickpeas should also develop a golden, slightly crisp exterior, adding texture to your bowls.
- Prepare the Base Grain: While the vegetables are roasting, cook your choice of grain (quinoa is recommended). Rinse 2 cups of quinoa under cold water to remove bitterness. Combine with water (use a 1:2 ratio of quinoa to water) in a medium saucepan, bring to a boil, then reduce the heat to low and cover. Simmer for about 15 minutes, or until all water is absorbed. Fluff with a fork and set aside.
- Assemble the Bowls: Once the vegetables and chickpeas are roasted, remove the sheet pan from the oven. Allow them to cool slightly for a few minutes. In each serving bowl, add a base layer of cooked quinoa. Spoon the roasted vegetables and chickpeas evenly over the quinoa, ensuring a balanced mix of colors and textures in each bowl.
- Add Optional Toppings: Enhance your bowls with optional toppings for extra flavor and freshness. Drizzle with tahini for a creamy texture, squeeze fresh lemon juice for a bright, tangy finish, and sprinkle with chopped parsley for a pop of color. These additions are optional but elevate both the taste and visual appeal of the dish.
- Serve and Enjoy: Serve your sheet pan roasted vegetable and chickpea bowls warm. They make a perfect weeknight dinner, a wholesome lunch, or even a meal-prep option for the week. Each bowl is loaded with plant-based protein, fiber, and healthy fats, providing a satisfying and nutritious meal that is both colorful and delicious.
Notes
- For the best results, cut vegetables into uniform pieces so they roast evenly.
- Chickpeas can be roasted directly from the can, but rinsing and draining them removes excess sodium and improves texture.
- Use parchment paper or a silicone baking mat to prevent sticking and simplify cleanup.
- Feel free to swap quinoa with rice, farro, or couscous depending on your preference.
- Adjust spices to taste: add smoked paprika for a deeper flavor or a pinch of cayenne for heat.
- This recipe is naturally vegan, gluten-free, and high in fiber and plant-based protein.
