Vegetarian Lentil and Broccoli Tray Bake with Creamy Tahini Dressing recipe

There are some weeknights when the thought of cooking feels like climbing a mountain. But then, there are recipes like this Vegetarian Lentil and Broccoli Tray Bake that make dinner a breeze and a joy. From the moment I first tried this, it became a regular in our rotation. The beauty of it is its simplicity – just toss everything onto a tray, bake, and voila! Dinner is served. What truly elevates this dish is the creamy tahini dressing; it’s tangy, nutty, and brings all the earthy flavors together in perfect harmony. My family, even the vegetable-skeptics, absolutely love it. The lentils are hearty and satisfying, the broccoli gets wonderfully tender and slightly charred at the edges, and that tahini dressing? Let’s just say there are rarely leftovers! It’s a wholesome, flavorful, and incredibly easy meal that’s perfect for busy weeknights, but also impressive enough to serve to guests. If you’re looking for a delicious, healthy, and fuss-free vegetarian dinner, you absolutely have to try this Vegetarian Lentil and Broccoli Tray Bake.

Ingredients

This Vegetarian Lentil and Broccoli Tray Bake is all about fresh, wholesome ingredients that come together to create a flavorful and satisfying meal. The combination of earthy lentils, vibrant broccoli, and a creamy tahini dressing is truly irresistible. Here’s what you’ll need to create this delicious dish:

For the Tray Bake:

• 250g (1 cup) green or brown lentils, rinsed
• 500ml (2 cups) vegetable broth (low sodium preferred)
• 1 large head of broccoli (about 500g), cut into florets
• 1 red onion, cut into wedges
• 2 bell peppers (any color, or a mix), deseeded and cut into chunks
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon turmeric powder
• ½ teaspoon chili flakes (optional, for a touch of heat)
• Salt and freshly ground black pepper to taste
• Fresh parsley or cilantro, chopped, for garnish (optional)

For the Creamy Tahini Dressing:

• 4 tablespoons tahini (good quality, runny tahini works best)
• 2 tablespoons lemon juice (freshly squeezed)
• 2 tablespoons water (or more, to reach desired consistency)
• 1 clove garlic, minced
• 1 tablespoon maple syrup or honey (or agave for vegan option)
• Pinch of salt

Instructions

Creating this Vegetarian Lentil and Broccoli Tray Bake is incredibly straightforward. It’s a recipe that emphasizes ease and minimal fuss, perfect for weeknight cooking. Follow these simple steps to bring this flavorful dish to your table:

Step 1: Prepare the Lentils

1. Preheat your oven to 200°C (400°F). Preheating the oven ensures that the tray bake cooks evenly and the vegetables roast beautifully.
2. Cook the lentils: In a medium saucepan, combine the rinsed lentils and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are almost cooked but still slightly firm. They will continue to cook in the oven with the vegetables. Drain any excess liquid. Slightly undercooking at this stage prevents mushy lentils in the final bake.

Step 2: Prepare the Vegetables

1. Prepare the broccoli: Wash the broccoli head and cut it into medium-sized florets. Ensure they are roughly the same size for even roasting.
2. Prepare the onion and bell peppers: Peel the red onion and cut it into wedges. Deseed the bell peppers and cut them into chunks. Larger chunks of vegetables will roast better and prevent them from burning.
3. Mince the garlic: Peel and mince the garlic cloves. Mincing garlic releases its flavor and aroma, enhancing the overall dish.

Step 3: Assemble the Tray Bake

1. Combine lentils and vegetables: In a large bowl, gently toss the almost-cooked lentils, broccoli florets, red onion wedges, and bell pepper chunks.
2. Add seasonings: Add the minced garlic, olive oil, ground cumin, smoked paprika, turmeric powder, chili flakes (if using), salt, and freshly ground black pepper to the bowl.
3. Toss to coat: Toss everything together thoroughly until the vegetables and lentils are evenly coated with the oil and spices. This ensures that every bite is flavorful.
4. Spread on a baking tray: Spread the mixture in a single layer on a large baking tray or sheet pan. Ensure it’s not overcrowded; if necessary, use two trays to allow for proper roasting and browning.

Step 4: Roast the Tray Bake

1. Roast in the preheated oven: Place the baking tray in the preheated oven and roast for 25-30 minutes, or until the broccoli is tender-crisp and slightly charred at the edges, and the vegetables are cooked through. Roasting time may vary slightly depending on your oven and the size of the vegetable pieces.
2. Check for doneness: The broccoli should be easily pierced with a fork and have slightly browned tips. The lentils should be tender and the vegetables should have softened but still have some texture.

Step 5: Prepare the Creamy Tahini Dressing

1. Combine dressing ingredients: While the tray bake is roasting, prepare the tahini dressing. In a small bowl, whisk together the tahini, lemon juice, water, minced garlic, maple syrup (or honey/agave), and a pinch of salt.
2. Adjust consistency: Whisk until smooth and creamy. If the dressing is too thick, add water, one tablespoon at a time, until you reach your desired consistency. It should be pourable but still creamy.
3. Taste and adjust seasoning: Taste the dressing and adjust seasoning as needed. You might want to add a little more lemon juice for tanginess, maple syrup for sweetness, or salt to taste.

Step 6: Serve and Garnish

1. Remove tray bake from oven: Once the tray bake is roasted to perfection, remove it from the oven.
2. Drizzle with tahini dressing: Generously drizzle the creamy tahini dressing over the hot tray bake, ensuring it coats all the vegetables and lentils.
3. Garnish (optional): Garnish with fresh chopped parsley or cilantro for a touch of freshness and color.
4. Serve immediately: Serve the Vegetarian Lentil and Broccoli Tray Bake immediately while it’s warm and flavorful.

Nutrition Facts

This Vegetarian Lentil and Broccoli Tray Bake is not only delicious but also a nutritional powerhouse. Packed with plant-based protein, fiber, vitamins, and minerals, it’s a healthy and balanced meal that’s good for you and your taste buds.

Servings: 4-6 servings

Approximate Calories per Serving (per serving of 4): 400-500 calories (This is an estimate and can vary based on specific ingredients and portion sizes. Using less olive oil or maple syrup can lower the calorie count.)

Key Nutrients (per serving, approximate):

• Protein: 20-25g (from lentils and tahini)
• Fiber: 15-20g (from lentils, broccoli, and vegetables)
• Vitamins: Excellent source of Vitamin C (from broccoli and bell peppers), Vitamin K (from broccoli), Vitamin A (from bell peppers), and various B vitamins (especially from lentils).
• Minerals: Good source of iron, folate, potassium, magnesium, and manganese.
• Healthy Fats: Contains healthy monounsaturated and polyunsaturated fats from olive oil and tahini.

Health Benefits:

• High in Protein: Lentils are an excellent source of plant-based protein, essential for muscle building and satiety.
• Rich in Fiber: The high fiber content from lentils and vegetables aids digestion, promotes gut health, and helps regulate blood sugar levels.
• Packed with Antioxidants: Broccoli and bell peppers are rich in antioxidants that help protect the body against cell damage.
• Heart-Healthy: The combination of fiber, protein, and healthy fats in this dish contributes to heart health.
• Vegan and Vegetarian Friendly: Naturally plant-based, making it suitable for vegan and vegetarian diets.

Note: These values are estimates. For more precise nutritional information, you can use online nutrition calculators and input the specific brands and quantities of ingredients you use. Remember to adjust these figures based on serving size and any ingredient substitutions you make.

Preparation Time

One of the great advantages of this Vegetarian Lentil and Broccoli Tray Bake is its relatively quick preparation time, making it a perfect choice for a satisfying meal without spending hours in the kitchen.

Total Preparation Time: Approximately 50-60 minutes

Breakdown:

• Prep Time (vegetables, lentils, dressing): 20 minutes (includes chopping vegetables, rinsing lentils, and making dressing)
• Cooking Lentils (simmering): 20-25 minutes (active simmering time)
• Roasting Time (tray bake): 25-30 minutes
• Assembly and Serving: 5 minutes

Tips to Speed Up Preparation:

• Pre-chopped vegetables: Purchase pre-cut broccoli florets and bell peppers to save chopping time, though fresh-cut is generally more cost-effective and fresher.
• Cook lentils ahead: Cook the lentils a day or two in advance and store them in the refrigerator. This significantly reduces the cooking time on the day you plan to bake.
• Prepare tahini dressing ahead: The tahini dressing can be made a day or two ahead and stored in the refrigerator. Just whisk it again before serving if it has thickened.
• Utilize oven preheating time: While the oven is preheating, get all your vegetables prepped, so you’re ready to assemble the tray bake as soon as possible.

How to Serve

This Vegetarian Lentil and Broccoli Tray Bake is incredibly versatile and can be served in various ways, making it suitable for different occasions and preferences.

Serving Suggestions:

• As a Main Course:
  • Serve it hot directly from the oven as a complete and satisfying vegetarian main dish.
  • Portion out generous servings onto plates, ensuring each serving includes a good mix of lentils, broccoli, and other vegetables.
  • Drizzle extra tahini dressing on top for those who like it extra creamy.
• Side Dishes for a Balanced Meal:
  • Grain Salad: Pair with a quinoa salad, couscous salad, or bulgur wheat salad for added grains and texture.
  • Fresh Green Salad: A simple green salad with a lemon vinaigrette or balsamic dressing provides a refreshing contrast to the richness of the tray bake.
  • Crusty Bread: Serve with warm crusty bread or pita bread to soak up the delicious tahini dressing and juices from the vegetables.
  • Roasted Sweet Potatoes: For a heartier meal, serve alongside roasted sweet potato wedges or mashed sweet potatoes.
• For Different Occasions:
  • Weeknight Dinner: Perfect for a quick and easy weeknight meal due to its minimal prep and cooking time.
  • Potlucks and Gatherings: This tray bake is great for potlucks or casual gatherings as it can be made in large quantities and is easily transported.
  • Meal Prep: Ideal for meal prepping. Prepare a large batch and portion it out for lunches or dinners throughout the week.
• Garnishes to Enhance Flavor and Presentation:
  • Fresh Herbs: Sprinkle with extra fresh parsley, cilantro, or dill for added freshness and visual appeal.
  • Toasted Seeds: Toasted sesame seeds, pumpkin seeds, or sunflower seeds add a nice crunch and nutty flavor.
  • Lemon Wedges: Serve with lemon wedges for those who like to add an extra squeeze of lemon juice.
  • Red Pepper Flakes: For those who prefer a spicier dish, offer a sprinkle of red pepper flakes on the side.

Additional Tips for the Perfect Vegetarian Lentil and Broccoli Tray Bake

To ensure your Vegetarian Lentil and Broccoli Tray Bake turns out perfect every time, here are five valuable tips to keep in mind:

1. Don’t Overcook the Lentils Initially: When pre-cooking the lentils on the stovetop, aim for them to be almost cooked but still slightly firm. They will continue to cook and soften in the oven with the vegetables. Overcooked lentils at this stage can become mushy during baking, affecting the overall texture of the dish.
2. Ensure Vegetables are Cut in Uniform Sizes: For even roasting, cut the broccoli florets, bell peppers, and onion wedges into roughly uniform sizes. This ensures that all the vegetables cook at the same rate and are tender-crisp at the same time, preventing some pieces from being undercooked or overcooked.
3. Don’t Overcrowd the Baking Tray: Spread the lentil and vegetable mixture in a single layer on the baking tray. Overcrowding can lead to steaming instead of roasting, resulting in soggy vegetables. If necessary, use two baking trays to ensure proper roasting and browning. Good air circulation around the vegetables is key to achieving that desirable slightly charred and tender texture.
4. Taste and Adjust the Tahini Dressing: Tahini dressings can vary in flavor depending on the brand of tahini used. Always taste the dressing and adjust the lemon juice, maple syrup, and salt to your preference. Some tahini can be more bitter, so you might need a touch more sweetness or lemon juice to balance it out. Don’t be afraid to customize it to your liking.
5. Roast at High Temperature for Best Results: Roasting the tray bake at a higher temperature (200°C/400°F) is crucial for achieving those slightly charred edges and tender-crisp texture, especially for the broccoli. High heat helps to caramelize the vegetables and develop deeper flavors. Keep an eye on the bake towards the end of the roasting time to prevent burning, especially if your oven tends to run hot.

Frequently Asked Questions (FAQ)

Here are some frequently asked questions about the Vegetarian Lentil and Broccoli Tray Bake to help you make it successfully every time:

Q1: Can I use different types of lentils for this recipe?

A: Yes, you can use different types of lentils. Green or brown lentils are recommended as they hold their shape well and have an earthy flavor that complements the vegetables. Red lentils cook much faster and can become mushy, so they are not ideal for this tray bake. Black lentils (Beluga lentils) could also work and offer a slightly different texture and visual appeal. If using a different type of lentil, adjust the simmering time accordingly, ensuring they are almost cooked but still slightly firm before roasting.

Q2: Can I make this Vegetarian Lentil and Broccoli Tray Bake vegan?

A: Yes, this recipe is naturally vegan as written! All the ingredients are plant-based, including the tahini dressing. Just ensure that the vegetable broth you use is also vegan-friendly (most are).

Q3: Can I add other vegetables to the tray bake?

A: Absolutely! This recipe is very versatile, and you can easily add other vegetables based on your preference and what you have available. Good additions include:

• Carrots: Cut into rounds or batons.
• Sweet Potatoes: Cubed into similar sizes as the other vegetables.
• Cauliflower: Cut into florets, similar to broccoli.
• Zucchini or Eggplant: Cut into chunks.
• Mushrooms: Quartered or halved, depending on size.

When adding other vegetables, consider their cooking time. Root vegetables like carrots and sweet potatoes may need slightly longer roasting time, while softer vegetables like zucchini and mushrooms should be added later in the roasting process to prevent them from becoming too soft.

Q4: Can I make the tahini dressing ahead of time?

A: Yes, the tahini dressing can be made ahead of time. It can be stored in an airtight container in the refrigerator for up to 3-4 days. You might find that it thickens slightly in the fridge; if so, just whisk in a tablespoon or two of water to reach your desired consistency before serving. Making the dressing ahead can save time on busy weeknights.

Q5: How do I store leftovers and reheat this tray bake?

A: Leftovers of the Vegetarian Lentil and Broccoli Tray Bake can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can:

• Oven: Preheat your oven to 180°C (350°F). Spread the leftovers on a baking tray and reheat for 10-15 minutes, or until heated through. This method helps to maintain some crispiness in the vegetables.
• Microwave: Reheat individual portions in the microwave for 2-3 minutes, or until heated through. This is a quicker method, but the vegetables may become slightly softer.
• Skillet: Reheat in a skillet over medium heat with a little olive oil or water, stirring occasionally, until heated through. This method is good for retaining texture and can even add a bit of crispiness if you let it cook slightly longer.

Enjoy this delicious and healthy Vegetarian Lentil and Broccoli Tray Bake with Creamy Tahini Dressing! It’s a recipe that’s sure to become a new favorite for easy weeknight dinners and beyond.

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