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Mediterranean Tray-Bake with Chickpeas and Quinoa

400kcal
Prep 15 minutes
Cook 25 minutes
Total 40 minutes
A colorful, budget-friendly Mediterranean-inspired dinner featuring roasted vegetables, chickpeas, and quinoa, perfect for busy weeknights.
Servings 4 servings
Course Dinner, Main Course
Cuisine Mediterranean

Ingredients

For the Tray-Bake
  • 2 cans 15 oz cans chickpeas, drained and rinsed Plant-based protein and fiber to keep you full
  • 2 cups cherry tomatoes Vitamin-rich, adds sweetness and color
  • 1 large red bell pepper, sliced Vitamin C and antioxidants
  • 1 medium zucchini, sliced into half-moons Low-calorie bulk and texture
  • 1 small red onion, cut into wedges Adds savory-sweet depth
  • 3 cloves garlic, minced Boosts flavor and supports immunity
  • 3 tbsp extra-virgin olive oil Healthy fats for satiety and flavor
  • 1 tsp smoked paprika Adds warm, smoky flavor with antioxidants
  • 1/2 tsp ground cumin Earthy flavor and digestive benefits
  • 1/2 tsp dried oregano Aromatic Mediterranean note
  • to taste Salt and black pepper Essential seasoning
  • 1 zest and juice of 1 lemon Brightens flavors and adds vitamin C
For the Quinoa
  • 1 cup quinoa (uncooked) Complete protein and fiber-rich base
  • 2 cups low-sodium vegetable broth or water For cooking quinoa
For Garnish
  • 1/4 cup chopped fresh parsley Freshness and vitamin K
  • 1/3 cup crumbled feta (optional) Creamy tang and calcium
  • to taste Red pepper flakes (optional) For a spicy kick

Method

Preparation
  1. Preheat your oven to 425°F (220°C). Line a sheet pan with parchment paper for easy cleanup.
  2. Rinse and drain the chickpeas, then pat them dry with paper towels to help them crisp while roasting.
  3. In a large mixing bowl, combine chickpeas, cherry tomatoes, sliced red bell pepper, zucchini, and red onion.
  4. Add minced garlic, olive oil, smoked paprika, cumin, oregano, salt, and pepper to the bowl. Toss gently until everything is evenly coated.
Cooking
  1. Spread the chickpea-vegetable mixture in a single layer on the prepared sheet pan. Roast in the preheated oven for 20–25 minutes, stirring once halfway through, until the vegetables are tender and chickpeas are slightly crisp.
  2. While the tray bakes, rinse the quinoa under cold water. Combine the quinoa and vegetable broth (or water) in a saucepan; bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until liquid is absorbed. Remove from heat and let rest for 5 minutes, then fluff with a fork.
Assembly
  1. In a small bowl, whisk together the lemon zest, lemon juice, a tablespoon of olive oil, and a pinch of salt and pepper to make a quick dressing.
  2. Transfer quinoa to a serving bowl or platter. Top with the roasted chickpea and vegetable mixture.
  3. Drizzle the lemon dressing over the assembled dish, sprinkle with chopped parsley, and finish with crumbled feta and red pepper flakes if using.
  4. Serve warm, with extra lemon wedges on the side.

Nutrition

Serving1gCalories400kcalCarbohydrates60gProtein15gFat12gSaturated Fat2gSodium400mgFiber10gSugar5g

Notes

This dish can be made oil-free or with reduced oil for a lighter option. It’s suitable for meal prep; keep the components separate until serving.

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