# Turmeric Roasted Vegetables & Chickpea Tray

> This vibrant tray bake combines protein-rich chickpeas with a variety of colorful vegetables for a balanced meal. It is a wholesome, plant-forward choice that supports your daily nutritional needs through a diverse array of vegetables and pulses.

- Category: Lunch
- Diet: Vegan
- Time: 55 min · Serves 4 · Easy
- Per serving: 480 kcal · 17 g protein · 43 g carbs · 30 g fat
- Tags: High Protein, High Fibre, Iron
- Published: 2026-10-05
- Source: https://idyora.com/recipes/turmeric-roasted-vegetables-chickpea-tray-2

## Ingredients

### For the Roasted Tray
- 2 cup chickpeas, boiled
- 1 medium cauliflower, chopped
- 1 medium capsicum, chopped
- 1 medium zucchini, chopped
- 1 medium onion, chopped
- 3 tbsp vegetable oil
- 1 tsp turmeric
- 1 tsp salt

### For the Creamy Dip & Garnish
- ½ cup tahini
- 2 tbsp lemon juice
- ¼ cup water
- ¼ bunch coriander leaves, chopped
- 1 small whole lemon, sliced

## Method

1. **Prepare the Vegetables.** Preheat your oven to 200°C. In a large bowl, toss the chopped cauliflower, capsicum, zucchini, and onion with 2 tbsp of vegetable oil, 1 tsp turmeric, and 1/2 tsp salt until evenly coated.
2. **Roast the Tray.** Spread the seasoned vegetables and 2 cups of boiled chickpeas on a large baking sheet. Drizzle with the remaining 1 tbsp oil and roast for 25-30 minutes until the vegetables are tender and the chickpeas are slightly crisp.
3. **Make the Dip.** While the tray roasts, whisk together 1/2 cup tahini, 2 tbsp lemon juice, 1/4 cup water, and 1/2 tsp salt in a small bowl until smooth and creamy. This healthy fat source supports nutrient absorption.
4. **Assemble and Serve.** Remove the baking sheet from the oven once the vegetables are fork-tender and the chickpeas are golden-brown. Garnish the hot tray with 1/4 cup chopped coriander leaves and serve immediately with the tahini dip and sliced lemon wedges on the side.

## Tips

- Ensure your chickpeas are thoroughly drained and patted dry after boiling to help them get crispy in the oven.
- You can swap the vegetables based on seasonal availability to keep your meals varied and interesting.
- Legumes are a significant source of protein and fiber; adding them to your daily diet supports a balanced nutritional profile [1, 4].

## How to serve

Serve warm as a standalone lunch or pair with a whole grain roti for a complete meal.

## Nutrients per serving

- Fibre: 6.7g
- Calcium: 142mg
- Iron: 4.7mg
- Sodium: 657mg
- Vitamin C: 120mg

## Why it's good for you

Chickpeas are a wholesome source of plant-based protein and dietary fiber, which are essential components of a balanced diet [1]. By incorporating a variety of colorful vegetables like cauliflower, capsicum, and zucchini, you add important vitamins, minerals, and antioxidants such as beta-carotene and folate to your meal [1]. The inclusion of healthy fats, such as those found in tahini, is important as they support the absorption of fat-soluble nutrients from the vegetables [1]. 

Traditional processing techniques, such as boiling, are effective ways to prepare legumes for consumption [1]. Research suggests that while the digestibility of plant proteins can vary, legumes remain a valuable part of a vegetarian diet, especially when complemented by other food groups [2] [1]. Consuming a variety of pulses and vegetables is recommended to help meet daily nutritional needs, as these foods provide both energy and essential micronutrients [3] [4]. Always consult with your doctor or a registered dietitian when making significant changes to your dietary patterns, especially if you are managing specific health conditions.

## Sources

1. [Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review | British Journal of Nutrition | Cambridge Core](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutritional-quality-and-health-benefits-of-chickpea-cicer-arietinum-l-a-review/BCD8920297E987AAABBC12BFF90EB0CF) — Cambridge University Press, 2012
2. [True ileal digestibility of legumes determined by dual-isotope tracer method in Indian adults](https://pmc.ncbi.nlm.nih.gov/articles/PMC6766447/) — US National Institutes of Health, 2019
3. [Enhancing nutrition with pulses: defining a recommended serving size for adults](https://pmc.ncbi.nlm.nih.gov/articles/PMC5914352/) — US National Institutes of Health, 2017
4. [Available lysine and digestible amino acid contents of proteinaceous foods of India](https://exa.ai/library/publication/cnyyxjrqds6) — exa.ai, 2012