Home Nutrition Sheet Pan Roasted Vegetables and Beans with Za’atar

Sheet Pan Roasted Vegetables and Beans with Za’atar

by Insuredwell
0 comment

This Sheet Pan Roasted Vegetables and Beans with Za’atar is seasoned with the vibrant Middle Eastern spice, za’atar, which you can find in many well-stocked supermarkets or online food shops. You can make it yourself by combining equal parts thyme, cumin, coriander, sesame seeds, and sumac, with a pinch of red chili flakes. Flavorful spices can help you cut back on added sodium in your diet, too. Just serve this completely plant-based (vegan), gluten-free recipe with your favorite whole grain (like farro or brown rice), cooked pasta, or whole wheat bread for a meal in one. This recipe is also great for meal prep; make up the recipe on Sunday, then tuck it away into storage containers to pull out for meals all week long. Learn how to make this recipe in my video that I created in team with AICR here.

This recipe highlights the health benefits of eating more fiber-rich plant foods, including veggies, whole grains, fruits, and beans, which is a key recommendation for reducing your risk for developing cancer. In particular, putting more pulses, like beans, on your plate is linked to lower risk of chronic diseases. So, get to cooking the easy, plant-based way with this sheet pan meal recipe.

One of the best habits for your health (and your pocketbook) is to do more home cooking. Research shows that restaurant meals—in particular fast food—are often higher in calories, saturated fat, sodium, and added sugars, while lower in healthful ingredients, such as vegetables, whole grains, pulses, and healthy fats. A penchant for takeout can make a negative impact on your overall health and chronic disease risk. It’s understandable that we are often tempted to order quick meals at the end of a long busy day. However, it’s possible to get an easy, plant-based, wholesome meal on the table in under 45 minutes—about the time it takes to order a takeout meal, go pick it up, and bring it back to your table. Plus, a few tricks can make kitchen cleanup easy too.

There are a number of ways you can enjoy easy plant-based meals on busy nights. For example, you can prepare one-dish meals like stir-fries, curries, and pasta dishes using casserole dishes or skillets. Or you can cook up slow-cooker meals like chili or stew; just fill your slow cooker with ingredients, push the button and a meal awaits you in a few hours. You can also turn to your trusty baking sheet to prepare a meal in one, such as this simple recipe for Sheet Pan Roasted Vegetables and Beans with Za’atar. Just place veggies and canned beans on a baking sheet, season it, place the pan in the oven, and a healthy meal is on the table in no time. The great thing about all of these easy cooking techniques—skillets, casseroles, slow cookers, sheet pans—is that you only have to dirty one cooking vessel, which means easy cleanup at the end of the meal.

Follow along with Sharon as she shows you how to make this recipe in this cooking video here.

 

Print

clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconprintprint iconsquaressquares icon

Description

This vibrantly flavored, plant-based, gluten-free sheet pan meal is a healthy meal in one!


Scale

Ingredients

Vegetables:

  • 1 small head (about 1 pound) cauliflower, broken into florets
  • 1 medium (about 9 ounces) bell pepper, sliced
  • 2 small (about 3 ounces each) zucchini
  • 2 medium (about 6 ounces each) sweet potatoes, peeled, cubed
  • 1 small red onion, sliced
  • 1 15-ounce can white beans, rinsed, drained

Vinaigrette:

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 3 cloves garlic, minced
  • ¼ teaspoon salt (optional)
  • ½ teaspoon black pepper

Topping:

  • ¼ cup chopped fresh parsley
  • 1 tablespoon za’atar*

  1. Preheat oven to 400 F.
  2. On a baking sheet, arrange vertical rows of cauliflower, bell pepper, zucchini, sweet potatoes, red onion, and beans.
  3. In a small dish, mix together olive oil, balsamic vinegar, garlic, salt (optional), and black pepper to make a vinagirette.
  4. Drizzle the vinaigrette evenly over the vegetables. With tongs, distribute vinaigrette into vegetables in each row.
  5. Place in top rack of oven and roast until tender and golden (35-40 minutes).
  6. Remove, sprinkle with fresh parsley and za’atar and serve.
  7. This dish may be served with cooked whole grains (i.e., farro, bulgur, brown rice, or quinoa), cooked pasta, or whole grain bread.

  • Category: Easy cooking, entrée, vegetable, side dish
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 207
  • Sugar: 5 g
  • Sodium: 48 mg
  • Fat: 5 g
  • Saturated Fat: 1 g
  • Carbohydrates: 33 g
  • Fiber: 8 g
  • Protein: 9 g

Keywords: sheet pan recipe, best sheet pan recipe, vegan sheet pan meal

 

 

You may also like

Leave a Comment