Roasted veggie and chickpea bowls are a perfect combination of healthy ingredients, delicious flavors, and satisfying textures. Packed with roasted vegetables, crispy chickpeas, and topped with a creamy Maple Dijon sauce, this dish is both nutritious and flavorful. It’s a versatile meal that can be enjoyed as a hearty lunch or dinner, and it offers a balance of protein, fiber, and healthy fats. With its blend of sweet, savory, and tangy elements, the Maple Dijon cream sauce elevates the dish, making it both comforting and exciting.
This recipe is ideal for those seeking a plant-based meal, as it’s vegetarian and easily adapted for vegans. It’s also a wonderful option for meal prepping, as it can be made in advance and stored for quick meals throughout the week. Whether you’re looking for a nourishing dish to fuel your day or a flavorful, guilt-free meal, this roasted veggie and chickpea bowl with maple Dijon cream sauce has you covered.
Ingredients:
For the Roasted Veggie and Chickpea Bowl:
– 1 can (15 oz) chickpeas, drained and rinsed
– 2 medium sweet potatoes, peeled and diced
– 1 red bell pepper, sliced into strips
– 1 zucchini, sliced into half-moons
– 1 red onion, sliced
– 1 cup broccoli florets
– 2 tablespoons olive oil
– 1 teaspoon smoked paprika
– 1 teaspoon garlic powder
– ½ teaspoon ground cumin
– Salt and black pepper, to taste
– 4 cups mixed greens (spinach, arugula, or kale)
– 1 cup cooked quinoa (optional)
For the Maple Dijon Cream Sauce:
– ¼ cup Dijon mustard
– 2 tablespoons maple syrup
– 2 tablespoons tahini (or sub with vegan mayonnaise or Greek yogurt)
– 1 tablespoon lemon juice
– 1 garlic clove, minced
– 2 tablespoons water (to thin the sauce)
– Salt and pepper to taste
Preparation:
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) and line two baking sheets with parchment paper or lightly grease them to prevent sticking.
Step 2: Prepare the Chickpeas and Vegetables
In a large bowl, toss the drained chickpeas with 1 tablespoon of olive oil, smoked paprika, cumin, garlic powder, salt, and pepper. Spread them evenly on one of the prepared baking sheets. In the same bowl, add the sweet potatoes, bell pepper, zucchini, broccoli, and red onion. Drizzle with the remaining olive oil, season with salt and pepper, and toss to coat the vegetables evenly.
Step 3: Roast the Chickpeas and Vegetables
Place the baking sheets in the oven. Roast the chickpeas for about 25-30 minutes, shaking the pan halfway through to ensure even cooking. For the vegetables, roast them for 20-25 minutes or until they are tender and slightly caramelized at the edges. Keep an eye on the vegetables to prevent burning.
Step 4: Prepare the Maple Dijon Cream Sauce
While the chickpeas and vegetables are roasting, prepare the Maple Dijon cream sauce. In a small bowl, whisk together the Dijon mustard, maple syrup, tahini, lemon juice, minced garlic, and water. If the sauce is too thick, add a little more water until you reach your desired consistency. Season with salt and pepper to taste.
Step 5: Assemble the Bowl
Once the vegetables and chickpeas are roasted, it’s time to assemble your bowls. Start by placing a generous handful of mixed greens at the bottom of each bowl. Add a scoop of quinoa if using. Next, top the greens with the roasted vegetables and chickpeas. Finally, drizzle the Maple Dijon cream sauce over the entire bowl. Toss the ingredients lightly to coat everything with the sauce.
Variations:
1. Grain Swap: You can replace quinoa with brown rice, couscous, or farro for a different texture and nutritional profile.
2. Protein Boost: Add grilled tofu, tempeh, or even roasted chicken if you’re not following a vegetarian or vegan diet.
3. Veggie Mix: Feel free to use any vegetables you have on hand. Cauliflower, carrots, Brussels sprouts, or butternut squash would be excellent additions.
4. Spicy Kick: If you like heat, add a dash of hot sauce or red pepper flakes to the Maple Dijon cream sauce or sprinkle them over the bowl.
5. Cream Sauce Variations: If you’re not a fan of tahini, you can use almond butter or Greek yogurt to create a creamier texture.
Cooking Note:
– Ensure all vegetables are cut into similar-sized pieces to allow for even roasting.
– If your chickpeas are drying out too much or not getting crispy enough, you can toss them halfway through roasting with a bit more olive oil.
– The sauce can be made in advance and stored in the refrigerator for up to 4 days. It thickens as it sits, so add a little water to thin it out if needed before using.
Serving Suggestions:
– Serve this roasted veggie and chickpea bowl warm or at room temperature, making it a great meal for all seasons.
– Pair it with some crusty bread or pita on the side for added crunch and satisfaction.
– You can also serve the bowl alongside a fresh fruit salad or a side of avocado slices for an extra layer of creaminess and flavor.
– For meal prep, store all components separately and assemble them when ready to eat, so everything stays fresh and crisp.
Tips:
– To save time, prep all your vegetables the night before and store them in the fridge until ready to roast.
– For extra crispy chickpeas, pat them dry with a paper towel before roasting to remove any excess moisture.
– Make sure the chickpeas and vegetables are spread out in a single layer on the baking sheet to avoid steaming and ensure proper roasting.
– If you want the dish to be oil-free, you can skip the olive oil and roast the vegetables using a small amount of vegetable broth or water to prevent sticking.
Prep Time:- 15 minutes | Cooking Time: – 25-30 minutes | Total Time: – 45 minutes
Nutritional Information (per serving):
Please note, nutritional values may vary slightly depending on portion sizes and specific ingredients used.
– Calories: 400 kcal
– Protein: 10g
– Sodium: 600mg
– Total Fat: 14g
– Fiber: 10g
– Carbohydrates: 55g
– Sugars: 12g
FAQs
1. Can I make this bowl ahead of time?
Yes! This dish is perfect for meal prep. You can roast the vegetables and chickpeas in advance, store them in airtight containers, and keep them in the fridge for up to 4 days. The Maple Dijon cream sauce can also be made ahead and stored in a jar in the refrigerator.
2. Can I substitute the chickpeas with another protein?
Absolutely. You can use lentils, black beans, or tofu for variety. For a non-vegetarian option, grilled chicken or shrimp would also work well.
3. How do I store leftovers?
Store the roasted veggies and chickpeas separately from the mixed greens to prevent sogginess. Keep them in airtight containers in the fridge for up to 4 days. The Maple Dijon cream sauce should also be refrigerated and can last for up to a week.
4. Is the Maple Dijon cream sauce vegan?
Yes, this sauce is vegan if you use tahini. However, if you substitute the tahini with Greek yogurt or mayonnaise, it may not be vegan, so keep that in mind when making adjustments.
5. Can I freeze this dish?
While the roasted veggies and chickpeas can be frozen, the fresh greens and sauce are best made fresh. Store the roasted components in the freezer for up to 3 months, and reheat them in the oven when ready to use.
Conclusion
The roasted veggie and chickpea bowl with Maple Dijon cream sauce is a delicious and wholesome dish that satisfies your cravings for something flavorful yet nutritious. With its wide variety of vegetables, crispy chickpeas, and tangy-sweet sauce, this bowl offers an amazing balance of textures and flavors. It’s a versatile, customizable recipe that can be tailored to fit different tastes and dietary needs. Whether you’re preparing it for a quick weekday meal, a meal-prep lunch, or a light dinner, this bowl is sure to become a favorite go-to recipe in your kitchen. Enjoy every bite knowing you’re nourishing both body and soul!
Print
Roasted Veggie and Chickpea Bowl with Maple Dijon Cream Sauce
- Total Time: 45 minutes
Ingredients
Ingredients:
For the Roasted Veggie and Chickpea Bowl:
– 1 can (15 oz) chickpeas, drained and rinsed
– 2 medium sweet potatoes, peeled and diced
– 1 red bell pepper, sliced into strips
– 1 zucchini, sliced into half-moons
– 1 red onion, sliced
– 1 cup broccoli florets
– 2 tablespoons olive oil
– 1 teaspoon smoked paprika
– 1 teaspoon garlic powder
– ½ teaspoon ground cumin
– Salt and black pepper, to taste
– 4 cups mixed greens (spinach, arugula, or kale)
– 1 cup cooked quinoa (optional)
For the Maple Dijon Cream Sauce:
– ¼ cup Dijon mustard
– 2 tablespoons maple syrup
– 2 tablespoons tahini (or sub with vegan mayonnaise or Greek yogurt)
– 1 tablespoon lemon juice
– 1 garlic clove, minced
– 2 tablespoons water (to thin the sauce)
– Salt and pepper to taste
Instructions
Preparation:
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) and line two baking sheets with parchment paper or lightly grease them to prevent sticking.
Step 2: Prepare the Chickpeas and Vegetables
In a large bowl, toss the drained chickpeas with 1 tablespoon of olive oil, smoked paprika, cumin, garlic powder, salt, and pepper. Spread them evenly on one of the prepared baking sheets. In the same bowl, add the sweet potatoes, bell pepper, zucchini, broccoli, and red onion. Drizzle with the remaining olive oil, season with salt and pepper, and toss to coat the vegetables evenly.
Step 3: Roast the Chickpeas and Vegetables
Place the baking sheets in the oven. Roast the chickpeas for about 25-30 minutes, shaking the pan halfway through to ensure even cooking. For the vegetables, roast them for 20-25 minutes or until they are tender and slightly caramelized at the edges. Keep an eye on the vegetables to prevent burning.
Step 4: Prepare the Maple Dijon Cream Sauce
While the chickpeas and vegetables are roasting, prepare the Maple Dijon cream sauce. In a small bowl, whisk together the Dijon mustard, maple syrup, tahini, lemon juice, minced garlic, and water. If the sauce is too thick, add a little more water until you reach your desired consistency. Season with salt and pepper to taste.
Step 5: Assemble the Bowl
Once the vegetables and chickpeas are roasted, it’s time to assemble your bowls. Start by placing a generous handful of mixed greens at the bottom of each bowl. Add a scoop of quinoa if using. Next, top the greens with the roasted vegetables and chickpeas. Finally, drizzle the Maple Dijon cream sauce over the entire bowl. Toss the ingredients lightly to coat everything with the sauce.
Notes
Cooking Note:
– Ensure all vegetables are cut into similar-sized pieces to allow for even roasting.
– If your chickpeas are drying out too much or not getting crispy enough, you can toss them halfway through roasting with a bit more olive oil.
– The sauce can be made in advance and stored in the refrigerator for up to 4 days. It thickens as it sits, so add a little water to thin it out if needed before using.
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
Nutrition
- Calories: 400 kcal
- Sugar: 12g
- Sodium: 600mg
- Fat: 14g
- Carbohydrates: 55g
- Fiber: 10g
- Protein: 10g