High Protein Roasted Chickpea Tempeh Bowls
Simple Roasted Chickpea Tempeh bowls that can also be served as a wrap with an herby lemon yogurt sauce. An easy to make vegan sheet pan dinner ready in 30 minutes.
If you need ideas for higher protein vegan options, these Roasted Chickpea Tempeh Bowls are perfect for just that. The combo of chickpeas and tempeh along with the high protein yogurt sauce helps build and add multiple protein-rich options together for the ultimate satisfying meal. And, it also helps that it tastes really good too.
The versatility of these bowls reminds me of some of my favorite wraps like my Buffalo Tofu Wraps and Lemon Garlic Marinated Chickpea Wraps as this chickpea tempeh mixture can also be transformed into the most satisfying wraps too.
Why You’ll Love These Chickpea Tempeh Bowls
- Easy to make. You just cook everything on sheet pans in the oven, and while everything roasts you can blend together all the sauce ingredients. All there’s left to do at the end is assemble and eat.
- A versatile choose your own adventure meal. It starts with a base of high protein crispy roasted chickpeas and tempeh that can be transformed and served in a bowl or as a wrap.
- A nourishing high protein plant based meal. This meal depending on how it is served can provide 30-33 grams of plant-protein using whole food ingredients. It is also packing 19 grams of fiber to help support a healthy gut.
Key Ingredients and Substitutions
- Chickpeas: Provides more protein and fiber to the dish. You can swap the chickpeas for canned French lentils or butter beans.
- Tempeh: For the tempeh use an original no grains added block if available. You can substitute the tempeh with some crumbled tofu or extra chickpeas if desired.
- Cauliflower: You can use other vegetables like broccoli or brussels sprouts as an alternative.
- Spices & Herbs: These seasonings can be changed and adjusted to your liking. I stuck with a base of onion powder, garlic powder, dry thyme, and paprika to flavor everything being roasted. Fresh herbs like cilantro and dill can be blended into the yogurt sauce for more flavor.
- Plant Based Yogurt: To help this recipe hit our protein totals I used a high protein Greek Style plant based yogurt. However, any thick unsweetened alternative yogurt can work here too. For reference I used Kite Hill’s High Protein Greek Style yogurt.
How to Make Roasted Chickpea Tempeh Bowls or Wraps
Dry your chickpeas with a towel then add them to a baking tray with some crumbled tempeh. Add a 1/2 tsp each paprika, onion and garlic powder, 1/4 tsp each thyme and pepper flakes, a generous pinch of salt and pepper. Drizzle with oil and toss to coat.
To a separate sheet pan add the cauliflower. Drizzle with the remaining oil and seasonings and toss to evenly coat, making sure to place the cauliflower pieces cut side down on the tray. Place both trays in the oven to bake for 25-30 minutes, flipping halfway until the tempeh starts to become golden and crisp and the cauliflower has browned around the edges.
For the sauce blend together the yogurt, herbs, garlic, mustard, lemon zest, juice of half a lemon and a generous pinch of salt and pepper. Adjust seasoning to taste. Remove the baking trays from the oven and squeeze over with lemon juice from the remaining half lemon.
Assemble. Pair your grain of choice with cauliflower, chickpeas and tempeh grounds. Drizzle with the yogurt sauce and top with a pinch of za’atar or extra fresh herbs as desired.
Expert Tips
- Dry your chickpeas well before roasting. Pat the chickpeas dry with paper towels or a clean kitchen towel after rinsing them. Removing excess moisture will help them roast up better in the oven.
- Keep your ingredients in a single layer on the sheet pan. Avoid overcrowding your pans when roasting to prevent your proteins and vegetables from steaming instead of browning and crisping.
- Place your cauliflower pieces cut side down on the pan. The more surface your vegetables touch while roasting, the more caramelized they will get when roasting.
- Adjust seasonings. Feel free to add more or less of any spices and herbs that you enjoy to taste.
Frequently Asked Questions
Opt for a gluten-free grain and make this into a nourish bowl. An example would be using a gluten-free option like rice, farro, millet or quinoa as the base and topping with the chickpea tempeh mixture then drizzling with the yogurt sauce.
Tempeh is a traditional Indonesian food made from fermented soybeans. Some brands also may combine other grains with the soybeans when formed into blocks. Either preparation makes tempeh a good for your gut high protein and high fiber food option.
Due to the fermentation process, tempeh often has a strong savory nutty flavor. Traditional preparations often pan fry the tempeh to serve, but it can be marinated in different sauces and cooked to enjoy.
Either. It truly comes down to preference. If meal prepping for the week you can enjoy it cold or at room temperature. You can also reheat before serving with the sauce if you want most of your bowl or wrap to be warm.
How to Serve and Store
You can serve the chickpea and tempeh mix in the form of a bowl or wrap. For extra nutrition, serve with some fresh lettuce greens or top with some pepitas for a little more protein, minerals and healthy fats.
To store, allow the roasted chickpeas, tempeh and cauliflower come to room temperature. Place in an airtight container and place in the fridge for up to 5 days. The sauce should be stored in a separate container in the fridge for up to 5 days as well.
If you want to reheat, place the ingredients back in the oven at 350F for 5 minutes to warm it back through. This makes this whole recipe perfect for meal prepping in advance for quick meals throughout the work week.
More Vegan Sheet Pan Dinner Recipes
- Roasted Gnocchi with Caramelized Cauliflower
- Roasted Lentil Potato Salad
- Sheet Pan Maple Soy Glazed Tofu and Noodles
- Sweet Chili Chickpeas Sheet Pan
- Tahini Ranch Tofu Sheet Pan
Roasted Chickpea Tempeh Bowls with Herby Yogurt Sauce
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 3 servings 1x
- Category: Main Dish
- Method: Baking
- Cuisine: American
- Diet: Vegan
Description
Simple Roasted Chickpea Tempeh bowls that can also be served as a wrap with an herby lemon yogurt sauce. An easy to make vegan sheet pan dinner ready in 30 minutes.
Ingredients
- 1, 15 oz can chickpeas, rinsed and drained
- 1, 8 oz (227g) package of tempeh
- 2 cups cauliflower florets, cut into 1 inch pieces
- 1–2 tbsp avocado oil
- 1 tsp onion powder, divided
- 1 tsp garlic powder, divided
- 1 tsp smoked paprika, divided
- 1/2 tsp dry thyme, divided
- 1/2 tsp red pepper flakes, optional
- 1 lemon, juice and zest
- 1/2 cup unsweetened Greek-style Plant Based Yogurt
- 2 cloves garlic, crushed
- 1/4 cup cilantro
- 3 tbsp dill or parsley
- 1 tsp Dijon mustard
- Salt & Pepper to taste
For Serving
- Favorite wrap or whole grain of choice
- Hummus, optional
- Lettuce, optional
- Za’atar
Instructions
- Preheat oven to 375F. Place the drained chickpeas in a clean kitchen towel and pat to remove as much moisture as possible. If any chickpea skins fall off, just remove from the chickpeas, no need to peel all of them.
- Add the chickpeas to one side of a parchment lined baking tray. Break off and crumble the tempeh block into small pieces to place on the other side of the tray. Add a 1/2 tsp each smoked paprika, onion powder and garlic powder along with 1/4 tsp each dry thyme and red pepper flakes, and a generous pinch of salt and pepper. Drizzle the chickpeas and tempeh with oil and toss to coat in the oil and seasoning mixture.
- To a separate lined sheet pan add the cauliflower florets. Drizzle with the remaining oil and seasonings and toss to evenly coat, making sure to place the cauliflower pieces cut side down on the tray and arrange in a single layer.
- Place both trays in the oven and allow to bake for 25-30 minutes, flipping half way. Cook the tempeh and vegetables until the tempeh starts to become golden and crisp and the cauliflower has browned around the edges.
- While the trays roast, make the sauce by blending together the yogurt, herbs, garlic, mustard, lemon zest, juice of half a lemon and a generous pinch of salt and pepper. Adjust seasonings to taste and set aside.
- Remove the baking trays from the oven and squeeze the remaining lemon juice over top both trays then toss to coat.
- Now assemble. Top your wrap with some hummus, then the greens, cauliflower, chickpeas and tempeh grounds. Drizzle with the yogurt sauce and top with a pinch of za’atar or extra fresh herbs as desired.
Notes
Dry your chickpeas well before roasting. Pat the chickpeas dry with paper towels or a clean kitchen towel after rinsing them. Removing excess moisture will help them roast up better in the oven.
Keep your ingredients in a single layer on the sheet pan. Avoid overcrowding your pans when roasting to prevent your proteins and vegetables from steaming instead of browning and crisping.
Place your cauliflower pieces cut side down on the pan. The more surface your vegetables touch while roasting, the more caramelized they will get when roasting.
Adjust seasonings. Feel free to add more or less of any spices and herbs that you enjoy to taste.
To store, allow the roasted chickpeas, tempeh and cauliflower come to room temperature. Place in an airtight container and place in the fridge for up to 5 days. The sauce should be stored in a separate container in the fridge for up to 5 days as well.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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