Easy and Healthy Sheet Pan Cooking

Spice up your day with this delicious and nutritious Za'atar Chickpea Harvest Bowl from the Chef Peter X. Kelly Teaching Kitchen at NewYork-Presbyterian Hudson Valley Hospital.

Healthy, home-cooked meals don’t have to be complicated or take a long time to make. Marti Wolfson, the Culinary Nutrition Coordinator of the Chef Peter X. Kelly Teaching Kitchen at NewYork-Presbyterian Hudson Valley Hospital, recommends using a sheet pan for easy setup and cleanup.

Her Za’atar Chickpea Harvest Bowl is a great place to start. The sheet pan can be loaded with nutrient-dense vegetables, whole grains, and beans to make this easy bowl.

“Treat this bowl as a template of good health,” says Wolfson. “It’s high in fiber, gut-friendly prebiotic vegetables, anti-inflammatory spices, and protein that will help you feel full longer.”

Za’atar Chickpea Harvest Bowl

Serves: 2-4

2 cups cauliflower, cut into small florets
2 cups butternut squash, cubed
3 tablespoons olive oil, divided
Sea salt
3/4 teaspoon ground cumin, divided
1 can (15 ounces) chickpeas, drained
1 1/2 tablespoons za’atar
1 cup cooked quinoa

Lemon Tahini Sauce
4 tablespoons tahini
1 teaspoon garlic, minced
1/2 teaspoon ground cumin
1 tablespoon lemon juice
1/4 teaspoon sea salt
6 tablespoons ice water
2 tablespoons herbs such as parsley, mint or cilantro, minced

Toppings: pomegranate seeds, crumbled feta, pickled onions

1. Preheat oven to 400 F. Line a full sheet pan with parchment paper or a silicone baking mat. Place the cauliflower and squash on the sheet pan. Drizzle with 2 tablespoons olive oil, 1 teaspoon salt and 1/2 teaspoon ground cumin and toss. (You can combine the cauliflower and squash or keep separate for a nice presentation in the bowl when you serve.) Move the vegetables to the sides of the pan. Make sure the squash and cauliflower are spread out enough to lay flat.

2. Place the chickpeas in a small bowl. Toss with the remaining 1 tablespoon olive oil, za’atar, 1/4 teaspoon cumin, and 1/4 teaspoon salt. Spread the chickpeas out in the middle of the sheet pan. Place the pan in the oven for 30 minutes or until the vegetables have some caramelization and the chickpeas are crunchy.

3. While the vegetables and chickpeas are roasting, place the tahini, garlic, cumin, lemon juice, and salt in a high-speed blender or small food processor. The lemon juice will cause the tahini to thicken. Slowly pour in the ice water as the blender is running until a smooth, creamy consistency is reached. If a thinner consistency is desired, add a little more ice water. Add in 2 tablespoons minced herbs for a more herbaceous and fresh taste. To serve, place some quinoa, cauliflower, squash and chickpeas in a bowl. Drizzle some sauce over top. Garnish with pomegranate seeds, feta, and pickled onions.

Switch It Up!

Swap in these alternative ingredients to create other flavor profiles.

• Omit the za’atar on the chickpeas. Season instead with 1/2 teaspoon paprika, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder, 1 teaspoon dried oregano, and 1/2 teaspoon salt.

• Toss butternut squash and cauliflower with 2 tablespoons olive oil, 1 teaspoon salt, and 1/2 tablespoon curry powder.
• Toss the chickpeas with 1/2 tablespoon curry powder, 1 tablespoon olive oil, and 1/2 teaspoon salt.
• In place of the tahini sauce, make a sauce of 1/4 cup yogurt; 1 small Persian cucumber, grated; 1/4 teaspoon curry powder; 1 clove garlic, minced; 2 tablespoons chopped cilantro; a squeeze of lemon juice; a pinch of chili powder; and a pinch of salt and pepper.

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