Sheet Pan Chickpea Tikka with Lemon-Ginger Yogurt Sauce
Sheet Pan Chickpea Tikka- roasted cauliflower, potatoes and chickpeas are tossed with Indian spices and served with a cooling lemon-ginger yogurt sauce. Simple to make and clean-up is a breeze! (high-protein, vegan + gluten-free)
With beautiful spring weather on the horizon, I’m all about the quick and easy meals right now. Sheet pan, one-pot, 30-minutes…you can never go wrong with any of those, can ya? This recipe definitely fits the bill. It requires minimal hands-on time and comes together in less than an hour.
While this is far from authentic Indian food, it highlights some of the cuisine’s best flavors. Overall it makes for a satisfying meal that’s packed full of feel-good nutrition and flavor. If you love Indian cuisine, then you are sure to enjoy this one!
Sheet Pan Chickpea Tikka Ingredients
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- Neutral Flavored Oil- I like to use extra virgin olive oil but I bake everything at 350°F which takes a bit longer. Using something like avocado oil which has a higher smoke point allows you to bake everything at 400°F to save time.
- Tomato Paste- Not totally necessary but recommended as it adds savory depth to the tofu.
- Spices- Chili Powder, Cumin, Curry Powder, and Turmeric impart plenty of warming spice to the tofu and the vegetables.
- Super Firm Tofu- Using super firm tofu makes for a better texture and a higher protein content. Plus, you don’t have to press it which is a major plus.
- Garbanzo Beans- Chickpeas are ideal for their firm texture but you could substitute something like black beans in a pinch.
- Yukon Gold Potatoes- Red or yellow potatoes both work well here.
- Cauliflower- For a nice cruciferous punch that pairs perfectly with the potatoes.
- Jalapeños- Optional. Adds a subtle spice. You could also swap with green bell pepper, if desired.
- Red Onion- For more savory goodness.
- Ginger & Garlic- Fresh ginger and garlic are essential for a flavorful yogurt sauce. You could substitute with 1/2 teaspoon of ground garlic and ginger but the flavor won’t be quite as good.
- Lemon- I don’t recommend skipping the lemon juice but, if you must, white vinegar would make a decent substitute.
- Cilantro- If you have the soap gene, try using fresh parsley instead.
- Dairy-free Yogurt- My go-to is Kite Hill’s Greek yogurt for the added protein bonus but any plain, unsweetened yogurt will work here.
How to Make Sheet Pan Chickpea Tikka
- Whisk together spices, oil and tomato paste in a large bowl. Add tofu and toss until evenly coated.
- Spread tofu out on a lined baking sheet.
- In the same bowl, toss vegetables in remaining spices until coated. Transfer to a separate baking sheet.
- Bake for 30-45 minutes, until everything is tender.
- Meanwhile, combine ingredients for yogurt sauce in a small blender (or by hand in a small bowl) and blend until smooth.
- Serve everything warm with yogurt sauce, and enjoy!
More Sheet Pan Meals to Try
- Sheet Pan Gnocchi with Sausage and Peppers
- Smoky Cajun Veggies and Smashed White Beans
- Sheet Pan Cabbage and Tempeh with Mustard Tahini Vinaigrette
- Sheet Pan Rosemary Potatoes with Balsamic Mushrooms, White Beans and Kale
- Summer Vegetable Baked Gnocchi with Tofu ‘Ricotta’
- One-Pan Mexican Sweet Potato Bake
Sheet Pan Chickpea Tikka
Roasted cauliflower, potatoes and chickpeas are tossed with warming Indian spices and served with a cooling ginger-garlic yogurt sauce. Simple to make and clean up is a breeze! (high-protein, vegan + gluten-free)
Servings: 4
Ingredients
For the Sheet Pan Meal
- 3 tablespoons neutral flavored oil, such as extra virgin olive oil or avocado oil
- 3 tablespoons tomato paste
- 2 teaspoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon curry powder
- 1 teaspoon ground turmeric
- ½ teaspoon sea salt
- 14 ounces super firm tofu, diced into 1-inch cubes
- 14 ounces garbanzo beans, drained and rinsed
- 1½ pounds yukon gold potatoes, diced into 1-inch cubes
- 1½ pounds cauliflower florets
- 1-2 jalapeños, cored and diced
- ½ red onion, thinly sliced
For the Lemon-Ginger Yogurt Sauce
- 1 cup dairy-free plain yogurt, I like Kite Hill's plain Greek yogurt
- 1 tablespoon grated fresh ginger, from about 2-inches fresh ginger
- 1 tablespoon minced garlic, from about 2 cloves
- zest and juice of 1 lemon
- ¼ cup fresh cilantro , or parsley
Instructions
- Preheat the oven to 400°F then line two baking sheets with parchment paper or a silicone mat.
- In a large bowl, add 3 tablespoons oil, 3 tablespoons tomato paste, 2 teaspoons chili powder, 2 teaspoons ground cumin, 1 teaspoon ground turmeric, 1 teaspoon curry powder and ½ teaspoon salt. Stir together until evenly combined.
- To the bowl, add the cubed tofu. Gently toss until evenly coated. Transfer to one of the baking sheets. Spread the tofu out so that there is several inches between each cube.
- Using the same bowl, add drained and rinsed chickpeas, cauliflower florets, jalapeño, and red onion. Toss until everything is coated with the remaining oil and spices. Add more oil if desired. Transfer to the second baking sheet then place both baking sheets in the preheated oven. Bake for 20-30 minutes, or until potatoes and cauliflower are tender, stirring halfway through.
- Meanwhile, in a small food processor, combine 1 cup yogurt, 1 tablespoon ginger, 1 tablespoon garlic, zest + juice of 1 lemon, and ¼ cup fresh cilantro. Blend until smooth. Add salt to taste. Alternatively, you can stir everything together in a small bowl by grating ginger and garlic by hand and finely chopping the cilantro.
- Once the vegetables are tender, remove from the oven and set aside. Serve warm with lemon-ginger yogurt sauce, and enjoy!
Notes
Nutrition Facts are an estimate and may vary depending on specific ingredients you choose.
If using extra virgin olive oil, reduce heat to 350°F when roasting as it has a lower smoke point. Reducing the temperature will add about 15-minutes to the baking process.
Nutrition
Calories: 608kcal, Carbohydrates: 69g, Protein: 36g, Fat: 22g, Saturated Fat: 3g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 9g, Cholesterol: 3mg, Sodium: 491mg, Potassium: 1898mg, Fiber: 13g, Sugar: 9g, Vitamin A: 635IU, Vitamin C: 125mg, Calcium: 232mg, Iron: 8mg
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!
Thanks Marcie! We still have a long way to go before we can even think about moving in but I’m looking forward to the end result!
Yes I have still been looking too! It’s addicting, lol. I will be sure to share the process on here. :)
Thanks Liz! xo
It’s scary buying a fixer, especially because are financing the reno. I think we might be crazy, haha!
I made this today, and I have a question. About halfway thru the recipe, where you mix the chickpeas, jalapeño and red onion, it also says “Stir until coated in remaining oil and spice mixture”. But I don’t see anywhere that it said to save some aside. Can you please help me with this?
Thanks so much…it is deeeeelicious.
Hi Jacki! Sorry for the confusion. I meant whatever remains in the bowl. There is usually a fine coating of oil and spices left in the bowl after the first toss of the vegetables. But you could add more if you felt there wasn’t enough left over. Hopefully I’m making sense, haha!
Hey! This is pretty darn good. Perfectly spiced. I added chopped fresh mint to the yogurt sauce. Next time, I’ll reduce the amount of potatoes and sub with something green. Thank you for making plant-based dinner delicious!
Thank you, Josie! I appreciate the review!
This was delicious! I think it could make a good potato salad served cold with the yogurt sauce mixed in.
That’s a great idea! Thank you for the review, Dulcie!
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