High Protein Roasted Oven Vegetables
Savor the wholesome goodness of "High Protein Roasted Oven Vegetables," a nutrient-packed recipe perfect for a hearty side dish or a satisfying main course. This oven-roasted medley features tender chickpeas, crispy extra firm tofu, and vibrant vegetables like broccoli, red bell pepper, zucchini, and red onion, all infused with a delicious blend of garlic, paprika, and cumin. Topped with crunchy hemp and sunflower seeds, this dish is bursting with plant-based protein and rich textures that will excite your taste buds. Ready in just 50 minutes, it's a simple yet flavorful choice for those seeking healthy, protein-rich meals. Whether you're meal prepping or serving up dinner, this recipe combines ease, nutrition, and mouthwatering appeal in every bite.
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Recipe Information
Ingredients
- 1 can (15 oz) chickpeas
- 14 oz extra firm tofu
- 2 cups broccoli florets
- 1 large red bell pepper
- 2 medium zucchini
- 1 large red onion
- 3 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 tablespoons hemp seeds
- 3 tablespoons sunflower seeds
Instructions
Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
Drain and rinse the chickpeas thoroughly and pat them dry with a clean kitchen towel. Set aside.
Press the tofu to remove excess water by wrapping it in a clean towel and placing a heavy object on top for about 10 minutes. Then cut into 1-inch cubes.
Chop the broccoli florets into bite-sized pieces. Cut the red bell pepper and zucchini into 1-inch chunks. Slice the red onion into thick wedges.
In a large mixing bowl, combine the chickpeas, tofu cubes, broccoli, red bell pepper, zucchini, and red onion.
Drizzle the vegetables and tofu in the bowl with olive oil, then sprinkle in the garlic powder, paprika, cumin, salt, and black pepper. Toss everything together until the vegetables and tofu are well coated.
Spread the mixture evenly onto the prepared baking sheet. Make sure they are in a single layer to ensure even roasting.
Place the baking sheet in the preheated oven and roast for 30 minutes, stirring once halfway through, until the vegetables are tender and starting to caramelize and the tofu is slightly golden.
Remove the baking sheet from the oven and sprinkle the roasted vegetables and tofu with hemp seeds and sunflower seeds for added protein and crunch.
Serve warm as a side dish or a main course, enjoying the delightful blend of savory flavors and textures. Optionally, garnish with fresh herbs like parsley or chives.
Nutrition Facts
Calories |
2284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.0 g | 151% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 13.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6250 mg | 272% | |
| Total Carbohydrate | 200.6 g | 73% | |
| Dietary Fiber | 60.5 g | 216% | |
| Total Sugars | 65.4 g | ||
| Protein | 129.4 g | 259% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3181 mg | 245% | |
| Iron | 32.5 mg | 181% | |
| Potassium | 4282 mg | 91% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
