Vegan Tandoori Sheet Pan

Introduction

If you’re looking for a flavorful and easy vegan dish that will wow your taste buds, look no further than this Vegan Tandoori Sheet Pan! With the bold spices and smoky aromas of traditional tandoori cooking, this plant-based version brings the heat while keeping things simple. Toss everything onto a sheet pan, roast it in the oven, and in no time, you’ll have a colorful and satisfying meal that’s packed with flavor. This recipe is perfect for busy weeknights or when you’re craving something vibrant and full of spice, all without the need for complicated steps or fancy ingredients. Whether you’re vegan or just want to enjoy a healthy and hearty meal, this dish is a must-try!

Why You’ll Love This Recipe

Here’s why this Vegan Tandoori Sheet Pan will become a favorite:

• Flavor-packed: The tandoori marinade brings a burst of spices that are balanced with tangy yogurt (non-dairy, of course) and smoky grilled flavors.
• One-pan Wonder: No need for extra pots and pans—everything cooks on one sheet pan for an easy clean-up.
• Quick and Easy: Prep time is minimal, and the oven does most of the work.
• Vegetable-rich: Filled with nutrient-dense vegetables, this meal is a great way to load up on your greens, root vegetables, and legumes.
• Customizable: Feel free to add any vegetables or proteins you like to make it your own.
• Vegan and Gluten-Free: This recipe is perfect for anyone following a plant-based diet or needing gluten-free meals.
• Packed with Protein: Chickpeas and tofu provide a hearty source of plant-based protein, leaving you feeling full and satisfied.
• Great for Meal Prep: It keeps well in the fridge, so it’s perfect for lunch the next day or for a quick grab-and-go dinner.

Preparation Time and Cook Time

• Total Time: 40 minutes
• Preparation Time: 10 minutes
• Cook Time: 30 minutes
• Servings: 4 servings
• Calories per Serving: Approximately 350 calories
• Key Nutrients: Protein: 17g, Fat: 15g, Carbohydrates: 45g, Fiber: 12g

Ingredients

Gather these ingredients to make your Vegan Tandoori Sheet Pan:

For the Tandoori Marinade:

• 1 cup unsweetened coconut yogurt (or any plant-based yogurt)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 2 tablespoons tandoori masala powder (or use garam masala for a milder flavor)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon smoked paprika (for that smoky flavor)
• 1 tablespoon minced fresh ginger
• 3 garlic cloves, minced
• Salt and pepper, to taste

For the Sheet Pan:

• 1 block firm tofu, pressed and cut into cubes
• 1 cup cooked chickpeas (or 1 can, drained and rinsed)
• 1 medium sweet potato, peeled and cubed
• 1 red onion, cut into wedges
• 1 bell pepper, sliced
• 1 zucchini, sliced
• Fresh cilantro, for garnish
• Lime wedges, for serving

Ingredient Highlights

• Tandoori Masala: This key spice blend brings traditional flavors to the dish with a combination of earthy, aromatic spices.
• Coconut Yogurt: Offers the creamy texture needed for the marinade while being dairy-free.
• Chickpeas: A hearty protein source that holds up well to the intense flavors of the marinade.
• Tofu: Provides a protein-packed base and absorbs the flavors of the tandoori marinade beautifully.

Step-by-Step Instructions

Follow these simple steps to make your Vegan Tandoori Sheet Pan:

Prepare the Marinade

1. Make the Marinade: In a large bowl, combine the coconut yogurt, olive oil, lemon juice, tandoori masala, cumin, coriander, turmeric, paprika, ginger, garlic, salt, and pepper. Stir until everything is well mixed.
2. Coat the Tofu and Chickpeas: Add the cubed tofu and chickpeas to the marinade, tossing gently to coat them in the flavorful mixture. Let the tofu and chickpeas marinate for at least 10 minutes (or up to overnight in the fridge for extra flavor).

Prepare the Vegetables

1. Prepare the Vegetables: While the tofu and chickpeas are marinating, prep the vegetables. Cut the sweet potato, onion, bell pepper, and zucchini into bite-sized pieces and place them on a separate plate.

Assemble the Sheet Pan

1. Preheat Oven: Preheat your oven to 400°F (200°C).
2. Arrange the Vegetables: Spread the sweet potato, onion, bell pepper, and zucchini evenly on a large baking sheet. Drizzle with olive oil and a pinch of salt and pepper.
3. Add the Tofu and Chickpeas: Once marinated, add the tofu and chickpeas to the sheet pan with the vegetables. Spread everything out in an even layer to ensure it cooks evenly.

Roast the Sheet Pan

1. Roast in the Oven: Place the sheet pan in the preheated oven and roast for 25-30 minutes, stirring halfway through. The vegetables should be tender and lightly charred, and the tofu should be golden and crispy around the edges.

Serve

1. Serve: Remove the sheet pan from the oven. Garnish with fresh cilantro and serve with lime wedges on the side for a burst of fresh flavor.

How to Serve

This Vegan Tandoori Sheet Pan is perfect as a standalone meal or paired with your favorite sides:

1. Serve with Rice: Pair the dish with basmati rice or quinoa for a heartier meal.
2. Flatbreads: Serve with naan or roti for a complete Indian-inspired dinner.
3. Wrap it Up: Serve the roasted vegetables and tofu in a whole wheat wrap for a delicious tandoori-inspired burrito.
4. Top with Sauces: Add a drizzle of dairy-free tahini or a few spoons of vegan raita for extra creaminess and flavor.

Additional Tips

Here are some tips to make your Vegan Tandoori Sheet Pan even better:

1. Press the Tofu: Be sure to press the tofu for at least 15 minutes to remove excess moisture. This helps it crisp up during roasting.
2. Adjust the Spice: If you like more heat, add a pinch of cayenne pepper or a chopped fresh chili to the marinade.
3. Marinate Overnight: For even deeper flavor, let the tofu and chickpeas marinate overnight in the fridge.
4. Use a High-Quality Yogurt: Choose a thick, unsweetened coconut yogurt to get the best texture for the marinade.
5. Don’t Overcrowd the Sheet Pan: To ensure everything cooks evenly, spread the tofu and vegetables out in a single layer on the baking sheet. If you need more space, use two baking sheets.
6. Swap Veggies: Feel free to swap in other veggies, such as cauliflower, eggplant, or carrots, based on your preferences.

Recipe Variations

Here are some ideas to mix things up:

• Add Spinach: Toss fresh spinach or kale on the sheet pan during the last 10 minutes of roasting for extra greens.
• Use Tempeh: Swap the tofu for tempeh for a different texture and added protein.
• Sweet Potato Fries: Slice the sweet potatoes into thin strips for a fun take on tandoori fries.
• Vegan “Chicken”: Use your favorite vegan chicken substitute in place of tofu for a meaty option.
• Spicy Raita: Add a side of spicy vegan raita made with plant-based yogurt, cucumber, and a dash of chili powder.

Freezing and Storage

Here’s how to store and reheat your Vegan Tandoori Sheet Pan:

• Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
• Reheating: Reheat in the oven at 350°F (175°C) for 10-15 minutes, or in the microwave for 2-3 minutes.
• Freezing: You can freeze the tofu and vegetables before roasting for up to 2 months. Roast after thawing for the best results.

Special Equipment

You’ll need the following kitchen tools to prepare your Vegan Tandoori Sheet Pan:

• Baking Sheet: A large sheet pan to roast the tofu and vegetables.
• Mixing Bowl: For combining the marinade.
• Spatula or Spoon: To toss the tofu and vegetables in the marinade.
• Knife and Cutting Board: For chopping the vegetables and tofu.

FAQ Section

Here are answers to some frequently asked questions about the Vegan Tandoori Sheet Pan:

• Can I use regular yogurt instead of coconut yogurt?
  Yes, if you’re not dairy-free, you can use regular yogurt. However, coconut yogurt adds a nice creaminess and subtle flavor.
• Can I use a different protein besides tofu?
  Yes! Tempeh or seitan would work well as a protein substitute for tofu.
• Can I make this dish spicy?
  Absolutely! Add some cayenne pepper or chopped fresh chili to the marinade for extra heat.
• Can I use frozen vegetables?
  Yes, frozen vegetables can work, but be sure to thaw and drain them before roasting to prevent excess moisture.

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Conclusion

This Vegan Tandoori Sheet Pan is the perfect way to bring bold, aromatic flavors to your kitchen with minimal effort. Packed with crispy tofu, roasted veggies, and a blend of tantalizing spices, it’s a nutritious and satisfying dish that’ll have everyone asking for seconds. Whether you’re meal prepping for the week or looking for a quick weeknight dinner, this recipe is the answer.

The beauty of this dish lies in its simplicity and versatility. You can swap in any veggies you like, or even add a side of warm naan or quinoa for an extra touch. The best part? It’s all roasted on one sheet pan, making cleanup a breeze!

So, gather your ingredients and get ready to enjoy a flavorful meal that’s as nourishing as it is delicious. Don’t forget to snap a photo and tag me on social media—I love seeing your delicious creations!