TOFU AND CHICKPEA TRAYBAKE
The Tofu And Chickpea Traybake is a colourful and nourishing one-pan dish that delivers ease and satisfaction in every bite. Featuring protein-rich tofu, hearty chickpeas and a vibrant mix of courgette and cherry tomatoes, this recipe is balanced, wholesome and naturally vegan. Olive oil and mixed herbs gently coat the ingredients, enhancing their flavour as they roast until golden and caramelised. This traybake is a brilliant choice for weeknights or weekend meal prep, offering both nutrition and minimal clean-up. The dish is high in fibre, packed with plant protein and full of antioxidants from the roasted vegetables. Whether served as a light main or as part of a larger spread, it suits gluten-free, low-sodium and dairy-free lifestyles. It’s a recipe that’s delicious straight from the oven, as it is eaten cold the next day.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake, One-Pot Wonders, Roast, Prepared in Advance
OCCASION/HOLIDAY
Fall, Spring, Summer, Picnic, Potluck, Mother’s Day, Graduation
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, High Fibre, Low Sodium, Quick & Easy, Wheat / Gluten-Free, Low/ No Sugar
DISH TYPE
Casserole / Gratin
INGREDIENTS
There are the following ingredients for Tofu And Chickpea Traybake:
- 100 g firm tofu, cubed
- ¼ cup cooked chickpeas (drained and rinsed)
- ½ cup sliced courgette and whole cherry tomatoes
- 1 tablespoon olive oil
- ½ tablespoon dried mixed herbs
- Salt and pepper, to taste
- Lemon wedge, fresh parsley, or balsamic drizzle for serving (Optional)
FULL NUTRITIONAL INFORMATION
- Calories: 379.1 kilocalories
- Fat: 23.9 grams
- Saturated Fat: 3.3 grams
- Carbohydrates: 26.1 grams
- Sugar: 7.1 grams
- Sodium: 834.6 milligrams
- Fibre: 9.4 grams
- Protein: 23.2 grams
- Calcium: 766.8 milligrams
- Iron: 6.4 milligrams
- Potassium: 816.7 milligrams
PREPARATION
These steps are followed for the preparation of Tofu And Chickpea Traybake:
- Preheat The Oven: Set the oven to 200°C (400°F) and line a small baking tray with parchment paper.
- Prepare The Tofu: Pat the tofu dry using a clean kitchen towel or paper towels. Cut into 1.5 cm cubes and place in a mixing bowl.
- Combine The Ingredients: Add chickpeas, courgette slices and cherry tomatoes to the bowl. Drizzle with olive oil and sprinkle over the herbs, salt and pepper. Toss gently to coat.
- Arrange On Tray: Spread the mixture evenly across the baking tray, ensuring no ingredients are overlapping too much to allow for even roasting.
- Bake Until Golden: Roast for 22 to 25 minutes, turning halfway, until the tofu edges are crisp and the vegetables are caramelised.
- Serve Warm: Remove from the oven, plate the traybake, and finish with optional lemon juice or fresh parsley if desired.
PREP TIME
10 minutes
COOKING TIME
25 minutes
TIPS
- Drain Tofu Well: Removing excess moisture from the tofu ensures it crisps up nicely during roasting.
- Preheat Fully: Always allow the oven to fully preheat for even roasting and a caramelised finish.
- Avoid Overcrowding: Give ingredients space on the tray to prevent steaming and promote browning.
- Customise Herb Blend: Use Italian seasoning or herbes de Provence as a substitute for mixed herbs.
- Meal Prep Friendly: Bake double the quantity and store leftovers in meal containers for the next day.
VARIATIONS
- Add More Vegetables: Include red onion, bell pepper or mushrooms for added texture and nutrients.
- Make It Spicy: Toss in a pinch of chilli flakes or cayenne pepper before roasting for a spicy version.
- Boost Protein: Add a tablespoon of hemp seeds or a scoop of edamame alongside the chickpeas.
- Swap Chickpeas: Use cooked lentils or black beans for a legume variation.
- Asian-Inspired Flavour: Replace mixed herbs with a dash of soy sauce and sesame oil for an umami twist.
- Tahini Drizzle: Finish the dish with a spoonful of lemon-tahini sauce to add creamy richness and calcium.
PREPPING AND STORAGE
- Refrigeration: Allow leftovers to cool completely, then store in an airtight container in the fridge for up to 3 days.
- Freezing: While the chickpeas and vegetables freeze well, tofu may change texture. If freezing, reheat in the oven for best results.
- Reheating: Reheat in a preheated oven at 180°C (350°F) for 10 to 12 minutes or microwave for 1 to 2 minutes until warmed through.
- Meal Prepping Tip: Chop all vegetables and marinate tofu in advance, then assemble and bake when ready to eat.