Your culinary adventure begins with the right pairings. Sheet Pan Veggies and Chickpeas can fit perfectly into various meals and contexts. Think about serving it alongside grains like quinoa or brown rice. Or maybe pair it with flatbreads for a delightful wrap. 

A dollop of yogurt or a simple green salad also complements the dish nicely. You could even use it as a filling in pita pockets. The versatility of this dish is one of its greatest strengths!

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I remember the first time I threw a bunch of veggies on a sheet pan and popped it in the oven. I didn’t expect much, but the aroma that filled my kitchen transformed cooking from a chore into a delightful experience. 

Today, I want to share with you an easy and satisfying recipe for Sheet Pan Veggies and Chickpeas that quickly became one of my favorites. It’s colorful, full of flavor, and packing it with nutritional goodness.

Now, let me tell you, as a registered dietitian and a food enthusiast, I’m always on a quest for meals that are healthy, easy to prepare, and incredibly delicious. This recipe ticks all those boxes, plus you can whip it up in no time, making it a go-to for busy weeknights or meal prep.

What is Sheet Pan Veggies and Chickpeas?

Sheet Pan Veggies and Chickpeas is a straightforward dish that combines a variety of vegetables and chickpeas, all roasted together on a single sheet pan. This method of cooking not only saves time and effort but allows flavors to blend beautifully. 

The dish is tossed together simply with olive oil and seasonings, then roasted until everything achieves the perfect balance of tenderness and crispiness.

Why This Recipe Works

This recipe isn’t just about convenience—it’s about flavor and nutrition. Roasting veggies caramelizes their natural sugars, enhancing their flavors. 

Chickpeas add protein and fiber, making the dish more filling. Plus, using a variety of colors in your vegetables not only delights the eye but also ensures you’re getting a broad range of nutrients.

What You’ll Need

To make this delightful Sheet Pan Veggies and Chickpeas, gather these ingredients:

Vegetables:

• 1 small (or half a large) red onion, sliced into 1/2-inch thick rounds
• 1 lb. delicata squash (butternut squash is a good substitute)
• 8 oz. (about 3 medium) parsnips, peeled and cut diagonally into 2-inch pieces (carrots are an excellent fallback)

Seasonings:

• 3/4 teaspoon salt, divided
• 4 tablespoons extra-virgin olive oil, divided
• 1 teaspoon garlic powder
• 1/2 teaspoon freshly cracked black pepper

Chickpeas:

• 1 (15-oz.) can chickpeas, rinsed and drained
• 2 tablespoons tomato paste
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 1 tablespoon maple syrup

Garnish:

• Toasted sesame seeds (optional)

Herbed Tahini Sauce (Optional, but recommended)

• 2 tablespoons freshly squeezed lemon juice
• 3 tablespoons tahini
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons finely chopped fresh dill
• 3 tablespoons finely chopped fresh parsley
• 1/4 teaspoon ground cumin
• 1/4 teaspoon each salt and freshly cracked black pepper
• 2 to 3 tablespoons water
• 1 small garlic clove, minced

How to Make Sheet Pan Veggies and Chickpeas

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). This will ensure that your vegetables roast quickly and evenly.

Step 2: Prepare the Veggies

Slice the red onion into rounds. If using delicata squash, halve it and remove the seeds. Then slice it into half-moons. For parsnips, peel them and cut diagonally into 2-inch pieces. Keep in mind that even-sized pieces help everything cook evenly.

Step 3: Season the Veggies

Place the sliced onion, delicata squash, and parsnips in a large mixing bowl. Add 2 tablespoons of olive oil, 1/2 teaspoon of salt, garlic powder, and black pepper. Toss everything until the veggies are well coated.

Step 4: Spread on the Sheet Pan

Spread the seasoned veggies out on a large baking sheet in one even layer. This step is crucial for ensuring that they roast well, rather than steam.

Step 5: Roast the Veggies

Transfer the sheet pan to the oven. Roast for about 20 minutes, or until the vegetables start to soften.

Step 6: Add Chickpeas and Seasonings

While the veggies roast, in another bowl, mix the chickpeas, tomato paste, smoked paprika, ground coriander, maple syrup, and the remaining salt and olive oil. Make sure the chickpeas are evenly coated with the seasoning mixture.

Step 7: Combine and Roast Again

After 20 minutes, take the sheet pan out of the oven. Add the chickpea mixture on top of the veggies and gently mix everything. Return to the oven and roast for an additional 15-20 minutes, or until everything is nicely golden and tender.

Step 8: Prepare the Tahini Sauce

While the veggies and chickpeas roast, make the herbed tahini sauce. In a small bowl, whisk together lemon juice, tahini, olive oil, dill, parsley, cumin, salt, and pepper. Add water to achieve the desired consistency.

Step 9: Serve and Garnish

Once everything is done cooking, let it cool for a moment. Drizzle the herbed tahini sauce over the veggies and chickpeas, and sprinkle with toasted sesame seeds if desired. Enjoy your dish!

Tips for Success

Use Fresh Veggies: Choose seasonal vegetables for the best flavor and nutrition.
Don’t Overcrowd the Pan: Give everything enough space to roast properly. If your pan is overcrowded, consider using two pans.
Play with Flavors: Feel free to experiment with spices or herbs based on your taste.
Optimize Cooking Time: Keep an eye on the veggies as they roast. Roasting times can differ based on the vegetable types and sizes.
Customize the Chickpeas: You can use dried chickpeas that have been soaked and cooked, if you prefer.

How to Store Leftovers

Let the Sheet Pan Veggies and Chickpeas cool completely before storing them. Place in an airtight container and refrigerate for up to 4 days. This dish is great for meal prep, so don’t hesitate to make a batch to enjoy during the week!

Nutrition Information

This recipe is not just easy; it’s nutrient-packed too. A standard serving contains approximately:

• Calories: 250
• Protein: 10g
• Carbohydrates: 35g
• Fiber: 10g
• Fat: 10g

This information can vary based on the exact ingredients you use, so consider it as a general guide.

Serving Suggestions for Sheet Pan Veggies and Chickpeas

Here are some fun and delicious ideas on how to serve this dish, guaranteed to impress your family or guests:

On a Grain Bowl: Serve over a bed of your favorite grain—such as quinoa, farro, or brown rice. This adds heartiness and flavor.
In Tacos: Stuff into corn or flour tortillas, and top with avocado, salsa, and fresh cilantro. Trust me; this will be a hit!
With Flatbreads: Pile the veggies and chickpeas onto warm flatbreads or pita pockets for easy, on-the-go lunches that don’t skimp on taste.
As Part of a Salad: Toss with a mix of greens and drizzle with extra tahini sauce for a vibrant and nutritious salad option.

What Alternate Ingredients Can You Use?

Sometimes, you may be missing a few ingredients. Fortunately, this recipe is quite flexible! Here are some alternatives:

Delicata Squash: Butternut Squash is an excellent substitute that also roasts beautifully.
Parsnips: Carrots or even sweet potatoes can take their place without compromising taste.
Chickpeas: Use canned white beans such as cannellini or great northern beans if chickpeas aren’t available. They provide a similar texture and protein.
Tahini: Can’t find tahini? Almond butter or sunflower seed butter can work in a pinch, although they will alter the flavor slightly.

Pamela Dunlap

Sheet Pan Veggies And Chickpeas

Your culinary adventure begins with the right pairings. Sheet Pan Veggies and Chickpeas can fit perfectly into various meals and contexts. Think about serving it alongside grains like quinoa or brown rice. Or maybe pair it with flatbreads for a delightful wrap.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Servings: 4

Course: Dinner

Cuisine: American

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

Vegetables:

• 1 small or half a large red onion, sliced into 1/2-inch thick rounds
• 1 lb. delicata squash butternut squash is a good substitute
• 8 oz. about 3 medium parsnips, peeled and cut diagonally into 2-inch pieces (carrots are an excellent fallback)

Seasonings:

• 3/4 teaspoon salt divided
• 4 tablespoons extra-virgin olive oil divided
• 1 teaspoon garlic powder
• 1/2 teaspoon freshly cracked black pepper

Chickpeas:

• 1 15-oz. can chickpeas, rinsed and drained
• 2 tablespoons tomato paste
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 1 tablespoon maple syrup

Garnish:

• Toasted sesame seeds optional

Herbed Tahini Sauce (Optional, but recommended)

• 2 tablespoons freshly squeezed lemon juice
• 3 tablespoons tahini
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons finely chopped fresh dill
• 3 tablespoons finely chopped fresh parsley
• 1/4 teaspoon ground cumin
• 1/4 teaspoon each salt and freshly cracked black pepper
• 2 to 3 tablespoons water
• 1 small garlic clove minced

Equipment

• Oven, Sheetpan

Method

 

Step 1: Preheat the Oven

1. Preheat your oven to 400°F (200°C). This will ensure that your vegetables roast quickly and evenly.

Step 2: Prepare the Veggies

1. Slice the red onion into rounds. If using delicata squash, halve it and remove the seeds. Then slice it into half-moons. For parsnips, peel them and cut diagonally into 2-inch pieces. Keep in mind that even-sized pieces help everything cook evenly.

Step 3: Season the Veggies

1. Place the sliced onion, delicata squash, and parsnips in a large mixing bowl. Add 2 tablespoons of olive oil, 1/2 teaspoon of salt, garlic powder, and black pepper. Toss everything until the veggies are well coated.

Step 4: Spread on the Sheet Pan

1. Spread the seasoned veggies out on a large baking sheet in one even layer. This step is crucial for ensuring that they roast well, rather than steam.

Step 5: Roast the Veggies

1. Transfer the sheet pan to the oven. Roast for about 20 minutes, or until the vegetables start to soften.

Step 6: Add Chickpeas and Seasonings

1. While the veggies roast, in another bowl, mix the chickpeas, tomato paste, smoked paprika, ground coriander, maple syrup, and the remaining salt and olive oil. Make sure the chickpeas are evenly coated with the seasoning mixture.

Step 7: Combine and Roast Again

1. After 20 minutes, take the sheet pan out of the oven. Add the chickpea mixture on top of the veggies and gently mix everything. Return to the oven and roast for an additional 15-20 minutes, or until everything is nicely golden and tender.

Step 8: Prepare the Tahini Sauce

1. While the veggies and chickpeas roast, make the herbed tahini sauce. In a small bowl, whisk together lemon juice, tahini, olive oil, dill, parsley, cumin, salt, and pepper. Add water to achieve the desired consistency.

Step 9: Serve and Garnish

1. Once everything is done cooking, let it cool for a moment. Drizzle the herbed tahini sauce over the veggies and chickpeas, and sprinkle with toasted sesame seeds if desired. Enjoy your dish!

Nutrition

Calories: 250kcalCarbohydrates: 35gProtein: 10gFat: 10gFiber: 10g

Notes

Use Fresh Veggies: Choose seasonal vegetables for the best flavor and nutrition.
Don’t Overcrowd the Pan: Give everything enough space to roast properly. If your pan is overcrowded, consider using two pans.
Play with Flavors: Feel free to experiment with spices or herbs based on your taste.
Optimize Cooking Time: Keep an eye on the veggies as they roast. Roasting times can differ based on the vegetable types and sizes.
Customize the Chickpeas: You can use dried chickpeas that have been soaked and cooked, if you prefer.

Tried this recipe?

Let us know how it was!

Frequently Asked Questions

Conclusion

Sheet Pan Veggies and Chickpeas is more than just a quick meal; it’s about bringing flavors together and feeding your body with goodness. As someone always on a tight schedule, I find solace in knowing that I can create a nutritious dish without spending hours in the kitchen. The vibrant colors and incredible flavors never fail to remind me why I love cooking. So go ahead, gather your ingredients, and create your version of this delightful dish. You won’t regret it!

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