A Traybake Dinner With Two Portions of Veg

What to remember

• Everything roasts in one tin, so there is one thing to wash up.
• Two portions of vegetables per serving, from the 5 A Day target.
• Chickpeas make it meat-free and add fibre and protein at low cost.
• Roasting concentrates sweetness, which is why children eat these vegetables this way.

What goes in

For four: two red onions in wedges, two peppers in thick strips, one courgette in half-moons, 400g of new potatoes halved, a 400g tin of chickpeas drained, four chicken thighs or a second tin of chickpeas for a vegan version. Two tablespoons of olive oil, a tablespoon of smoked paprika, a teaspoon of dried oregano, black pepper, and a lemon.

The method, and the one thing that matters

Oven at 200C fan. Potatoes and onions go in first for fifteen minutes, because they take longest. Then everything else, tossed in the oil and spice, for a further 25 to 30 minutes. The one thing that matters is not crowding the tin: vegetables packed tightly steam in their own moisture and go grey and soft, where vegetables in a single loose layer roast and caramelise. Use two tins if you need to. Squeeze the lemon over as it comes out.

Why roasting works on people who dislike vegetables

Dry heat drives off water and concentrates sugars, and the Maillard reaction produces the browned, savoury notes that boiling cannot. The same courgette that is watery and bitter when boiled is sweet and nutty roasted. If you are feeding someone who says they do not like vegetables, it is usually worth establishing whether they mean they do not like boiled ones.

Scaling and storing

It reheats well for two days and is good cold, which makes it a lunch as much as a dinner. The formula generalises: a root or tuber, two or three softer vegetables, a pulse, a protein, a fat, an acid at the end. Swap by season and by what is reduced — squash and sprouts in winter, aubergine and tomato in summer — without changing the method at all.

The numbers, in one place

Do

• Spread everything in one loose layer, using two tins if needed
• Give the potatoes and onions a fifteen-minute head start
• Finish with lemon rather than salt
• Swap the vegetables by season; the method does not change

Do not

• Do not crowd the tin, which steams the vegetables instead of roasting them
• Do not add the courgette at the start; it collapses
• Do not skip drying the potatoes after washing; water prevents browning

When to speak to a doctor

Speak to your clinical team before making pulses a staple if you have been advised to follow a low-fibre or low-potassium diet. Potatoes and tomatoes are relatively high in potassium, which matters in advanced chronic kidney disease. Introduce chickpeas gradually if you are not used to pulses, to limit bloating.

Where to go next

• A Lentil Soup That Costs Under a Pound a Portion
• Five High-Protein Breakfasts Under Ten Minutes
• Overnight Oats, Four Ways

Where this comes from

• NHS - The Eatwell Guide
• NHS - 5 A Day portion sizes
• British Dietetic Association - pulses and health

Medical disclaimer

This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.