Crispy smashed white beans and Cajun veggies roasted on one sheet pan, then tossed in a creamy, tangy chipotle-lime dressing. A flexible meal you may serve in bowls, tacos, or wraps.
It is a tremendous simple and completely scrumptious meal that comes collectively pretty rapidly. You simply chop up all the greens and add them to a pan. Smash the beans utilizing a bowl, and add them to the pan as effectively. Add some spices, oil, and lime juice, toss effectively, after which bake till the veggies are tender and the beans are evenly crisp.
In the meantime, you make this creamy, scrumptious, spicy, evenly candy, and tangy dressing. It goes amazingly effectively over these roasted veggies. I imply, this can be a dressing you should utilize on any salad, wraps. burritos, or any which approach. It’s simply improbable with all of that smoky chipotle spice taste, the tang from the lime juice, the creaminess from the non-dairy yogurt, and a few cheesiness from the dietary yeast. It’s simply improbable.
You’ll be able to serve this roasted bean and veggie combination as a bowl, in wraps, stuffed into pita bread, or over a baked potato or rice. There are such a lot of methods to serve this! Do let me know within the feedback the way you served it as effectively, as a result of I like listening to from you guys, and lots of occasions you shock me with the artistic methods you serve the recipes.
You need the beans to be kind of evenly flattened however not completely smashed. You’re simply making an attempt to extend the floor space, to allow them to bake up good and crispy within the oven.
In case you don’t need to smash them, that’s superb, too. Simply add them on to the veggies on the sheet pan and bake. The beans on the sides will nonetheless get crisp. If you’d like all the unsmashed beans to get crisp and act like croutons, then bake them on a separate sheet in order that they crisp up properly.
This dish is spicy, smoky, creamy, and tangy. It’s simply an incredible mix of flavors! It has protein from the beans, dietary yeast, and yogurt. You’ll be able to up the protein by including hemp seeds into the dressing or as a topping.
Why You’ll Love these Smashed Bean Veggie Bowl
- simple meal all cooks on one giant or two small sheet pans
- wonderful textures from crispy smashed beans, tender roasted veggies, and creamy dressing
- unimaginable tangy, smoky, savory, barely candy flavors
- versatile! Function wraps, in pita, in bowls, or over rice, baked potato, or quinoa
- naturally gluten-free, soy-free, and nut-free
For the Smashed Beans and Veggies
- 15 ounce can white beans, resembling cannellini or nice northern, or use black beans, pinto beans, or kidney beans
- 1 pink bell pepper, chopped into ½” to ¾” items
- 1 inexperienced bell pepper, chopped into ½” to ¾” items
- ¾ cup chopped pink onion, ½” items
- 1 cup sliced zucchini
- 3 to 4 ounces mushrooms, sliced or quartered, resembling white, cremini, or child portabella
- 1/2 cup corn, contemporary or frozen kernels
- 3 cloves garlic, minced
- 1 tablespoon oil
- 2 teaspoons lime juice
- zest of ½ lime
- 1 tablespoon Cajun seasoning, or tex mex chili mix or bbq seasoning
- 1 teaspoon paprika
- 1 teaspoon thyme, or a mixture of thyme and oregano
- ½ teaspoon salt
Forestall your display from going darkish
Make the roasted beans and veggies.
-
Preheat the oven to 415° F (213°C). Line a big baking sheet with parchment paper.
-
Drain the white beans and allow them to drain for two to three minutes, then unfold them on the parchment-lined baking sheet. (Non-obligatory) Utilizing a flat-bottomed glass or stoneware bowl, gently smash the beans to flatten them barely. In case you’re utilizing a small baking sheet, divide the beans and veggies between two sheets.
-
To the identical baking pan or second baking pan, add the bell peppers, pink onion, zucchini, mushrooms, corn, and garlic. Drizzle oil and lime juice over the greens, and toss effectively to coat. In a small bowl, combine collectively the lime zest, Cajun seasoning, paprika, thyme, salt. You can too add cayenne for extra warmth. Sprinkle that everywhere in the beans and veggies, tossing effectively to coat. If the beans are on a separate pan, drizzle them with 1 teaspoon of oil and use the remainder on the veggies. Use 1 to 2 teaspoons of the spice combine on the beans and the remainder on the veggies.
-
Bake every part for about 25 minutes, or till the veggies are golden on the sides and mushrooms are absolutely cooked. Across the 17 to 18 minute mark, stir effectively to verify they bake evenly, shifting items from the middle of the pan to the sides and from the sides to the middle.
Whereas the veggies are baking, make the dressing.
-
Add chipotle peppers, non-dairy yogurt, maple syrup, garlic powder, contemporary garlic, dietary yeast, salt, and lime juice with 1 tablespoon of water to your blender and mix till clean and creamy. Add extra water to skinny it, if wanted. Style and modify salt, lime juice, or warmth, as wanted. As soon as the beans and veggies are roasted, take away them from the oven.
Select your serving choice!
-
To function a bowl: Add chopped lettuce or greens to a bowl. High with the roasted veggie and bean combination and a beneficiant drizzle of the dressing. Garnish with chopped pink onions, cilantro, and hemp seeds or sesame seeds.
-
To make wraps: Heat up tortillas or pita bread. Add some lettuce, then prime with the roasted veggie and bean combination. Drizzle the dressing on prime and prime with chopped onions, cilantro, cucumber, tomatoes, and/or pickled jalapeños. Serve instantly.
This recipe is gluten-free, nut-free, and soy-free should you use a nut-free and/or soy-free non-dairy yogurt. You can too use vegan mayo as a substitute of yogurt.
For extra protein, add hemp seeds to the dressing and/or use them as a garnish.
Energy: 407kcal, Carbohydrates: 60g, Protein: 21g, Fats: 12g, Saturated Fats: 1g, Polyunsaturated Fats: 6g, Monounsaturated Fats: 4g, Sodium: 650mg, Potassium: 1303mg, Fiber: 13g, Sugar: 14g, Vitamin A: 3360IU, Vitamin C: 106mg, Calcium: 219mg, Iron: 8mg
Diet info is robotically calculated, so ought to solely be used as an approximation.
Elements
- white beans – You should use different beans, like black, pinto, or kidney beans, should you desire.
- veggies – That is veggie-packed with pink and inexperienced bell pepper, onion, zucchini, mushrooms, corn, and garlic.
- lime – We’re utilizing lime juice and zest to provide the veggies and dressing an excellent tangy taste.
- spices – For the veggies, we use cajun seasoning, paprika, and thyme. Within the dressing, we use garlic powder and dietary yeast.
- chipotle peppers in adobo sauce – Smoky chilis in adobo sauce give the dressing a smokiness and a pleasant warmth. Take away the seeds for much less spicy, if wanted.
- non-dairy yogurt – Makes the dressing creamy. Use soy-free and/or nut-free, if wanted. You should use vegan mayo as a substitute, if wanted.
- maple syrup – Provides a touch of candy to offset the warmth from the peppers within the dressing.
- toppings – High your bowls/wraps/pita/and many others with chopped pink onion, cilantro, vegan cheese, and hemp or sesame seeds. You can too add hemp seeds to the dressing to up the protein, should you like.
💡Ideas
- To avoid wasting time, get the veggies and beans into the oven, then make the dressing whereas they bake. Then, every part will probably be prepared on the similar time!
- Spreading out the beans and veggies as they bake will give one of the best texture. In case your sheet pan is small and feeling crowded, bake the beans on a separate sheet pan.
- Stir the veggies and beans effectively halfway by way of baking, to make sure that they roast evenly. Ensure you transfer every part from the sides to the center and from the center out to the sides.
Find out how to Make Cajun Sheet Pan Dinner
Preheat the oven to 415° F (213°C). Line a big baking sheet with parchment paper.
Drain the white beans and allow them to drain for two to three minutes, then unfold them on the parchment-lined baking sheet. Utilizing a flat-bottomed glass or stoneware bowl, gently smash the beans to flatten them barely. In case you’re utilizing a small baking sheet, divide the beans and veggies between two sheets.
To the identical baking pan or second baking pan, add the bell peppers, pink onion, zucchini, mushrooms, corn, and garlic. Drizzle oil and lime juice over the greens, and toss effectively to coat. In a small bowl, combine collectively the lime zest, Cajun seasoning, paprika, thyme, salt. You can too add cayenne for extra warmth. Sprinkle that everywhere in the beans and veggies, tossing effectively to coat. If the beans are on a separate pan, drizzle them with 1 teaspoon of oil and use the remainder on the veggies. Use 1 to 2 teaspoons of the spice combine on the beans and the remainder on the veggies.
Bake every part for about 25 minutes, or till the veggies are golden on the sides and mushrooms are absolutely cooked. Across the 17 to 18 minute mark, stir effectively to verify they bake evenly, shifting items from the middle of the pan to the sides and from the sides to the middle.
Add chipotle peppers, non-dairy yogurt, maple syrup, garlic powder, contemporary garlic, dietary yeast, salt, and lime juice with 1 tablespoon of water to your blender and mix till clean and creamy. Add extra water to skinny it, if wanted. Style and modify salt, lime juice, or warmth, as wanted.
As soon as the beans and veggies are roasted, take away them from the oven.
To function a bowl: Add chopped lettuce or greens to a bowl. High with the roasted veggie and bean combination and a beneficiant drizzle of the dressing. Garnish with chopped pink onions, cilantro, and hemp seeds or sesame seeds.
To make wraps: Heat up tortillas or pita bread. Add some lettuce, then prime with the roasted veggie and bean combination. Drizzle the dressing on prime and prime with chopped onions, cilantro, cucumber, tomatoes, and/or pickled jalapeños. Serve instantly.
What to Serve with Cajun Beans and Veggies
Serve this as a bowl over lettuce or greens of selection topped with onion, cilantro, and hemp or sesame seeds. Or, make a pita or wrap by stuffing heat pita or tortillas with the bean-veggie combination and dressing, lettuce, onion, cilantro, and crunchy veggies like cucumber, tomato, and pickled jalapeno.
You can too serve this over a baked potato, rice, or quinoa with the dressing on prime.
Continuously Requested Questions
This recipe is gluten-free, nut-free, and soy-free should you use a nut-free and/or soy-free non-dairy yogurt. You can too use vegan mayo as a substitute of yogurt.
To make this forward, you may roast the veggies and beans forward of time and retailer them individually from the dressing, so that they don’t get soggy. Reheat the bean-veggie combination within the oven earlier than serving.
For extra protein, add hemp seeds to the dressing and/or use them as a garnish.
