A colorful, budget-friendly Mediterranean-inspired dinner featuring roasted vegetables, chickpeas, and quinoa, perfect for busy weeknights.
Servings 4servings
Course Dinner, Main Course
Cuisine Mediterranean
Ingredients
For the Tray-Bake
2cans15 oz cans chickpeas, drained and rinsedPlant-based protein and fiber to keep you full
2cupscherry tomatoesVitamin-rich, adds sweetness and color
1largered bell pepper, slicedVitamin C and antioxidants
1mediumzucchini, sliced into half-moonsLow-calorie bulk and texture
1smallred onion, cut into wedgesAdds savory-sweet depth
3clovesgarlic, mincedBoosts flavor and supports immunity
3tbspextra-virgin olive oilHealthy fats for satiety and flavor
1tspsmoked paprikaAdds warm, smoky flavor with antioxidants
1/2tspground cuminEarthy flavor and digestive benefits
1/2tspdried oreganoAromatic Mediterranean note
to tasteSalt and black pepperEssential seasoning
1zest and juice of 1 lemonBrightens flavors and adds vitamin C
For the Quinoa
1cupquinoa (uncooked)Complete protein and fiber-rich base
2cupslow-sodium vegetable broth or waterFor cooking quinoa
For Garnish
1/4cupchopped fresh parsleyFreshness and vitamin K
1/3cupcrumbled feta (optional)Creamy tang and calcium
to tasteRed pepper flakes (optional)For a spicy kick
Method
Preparation
Preheat your oven to 425°F (220°C). Line a sheet pan with parchment paper for easy cleanup.
Rinse and drain the chickpeas, then pat them dry with paper towels to help them crisp while roasting.
In a large mixing bowl, combine chickpeas, cherry tomatoes, sliced red bell pepper, zucchini, and red onion.
Add minced garlic, olive oil, smoked paprika, cumin, oregano, salt, and pepper to the bowl. Toss gently until everything is evenly coated.
Cooking
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.
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
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.
Transfer quinoa to a serving bowl or platter. Top with the roasted chickpea and vegetable mixture.
Drizzle the lemon dressing over the assembled dish, sprinkle with chopped parsley, and finish with crumbled feta and red pepper flakes if using.