Spring is here, and I could not be more excited! Next to all the flowers being in blossom around here, you can definitely feel a shift when walking through the market – spring veggies are here. I love this time of the year, and all the new veggies that are now getting in season. If you want to embrace spring (on a plate) with me, get ready to make this effortless easy, hassle-free but absolutely delicious Spring Greens Oven Tray Bake.
I love a good tray bake. If you have never heard of the word before or are wondering what it is… You simply toss all your ingredients on a tray, and then allow the oven to roast them to perfection. It is maximum flavor with minimal prep, and makes this a perfect weeknight go-to meal. In this version, I have combined sugar snap peas with green asparagus, mushrooms, and cherry tomatoes. For some extra protein, I added tofu, and chickpeas. You can also add some rocket or spinach after the tray bake is done for an extra burst of nutrients.
The “magic” with this tray bake is not only in the slightly charred veggies but also in the roasted garlic. Yes, you heard that right. We are adding garlic to the tray bake that will perfectly roast and then combine it in a sauce of Greek yogurt (can use coconut yogurt if dairy free), mustard, lemon juice, and a touch of maple. This combination will take your dish to the next level. If you have never roasted garlic before – trust me when I tell you it will be hard to go back.
Health Benefits of the Ingredients Used in the Recipe
You know I love me some veggie goodness, as I truly believe that it is one of the foundational nutritional pillars of our health. Let’s focus on asparagus for a second. Asparagus comes in different colors – green, white, and purple. All varieties are good for you, but the green one is more known around the world. The white and purple varieties are very popular here in Germany, and get eaten a lot this time of the year. Asparagus contains vitamin C, A, K, E, folate, potassium, and phosphorous. It also possesses small amounts of iron, and zinc. That in itself is already impressive, but on top asparagus is also stock full of antioxidants.
Vitamin E and C already act as a double-agent, being a vitamin and an antioxidant at the same time. On top of it, asparagus is high in quercetin, kaempferol, and isorhamnetin. These antioxidants, in particular, have been found to have blood pressure lowering, anti-inflammatory, antiviral, and anticancer effects. Asparagus is a powerhouse against fighting oxidative stress, and reducing free radicals in our bodies. Both of these things have been associated with longevity, a reduction of risk in heart disease, stroke, type 2 diabetes, and cognitive declining diseases.
Tips for Customizing the Recipe to Your Taste
The options are endless on a tray bake in general. You can obviously use what you have on hand, and in the fridge. I am also a big fan of cauliflower or broccoli, green beans, and onions add flavor and go well as well. You can also customize the “toppings” by adding different herbs such as parsley, cilantro, or chopped basil for some extra flavor.
How can I adjust this Spring Greens Oven Tray Bake Recipe to my Dietary Requirements?
This recipe is gluten-free, vegetarian, and nut-free. If you want to make it vegan, simply swap the Greek Yogurt for some coconut yogurt and you have yourself a perfectly delicious meal. Due to the chickpeas used, this recipe is not paleo-friendly.
Other Asparagus Recipes on the Blog
Germans love their asparagus, so rest assured that this is not the only recipe with asparagus on the blog… If you caught the “asparagus bug”, be sure to also check out the following recipes:
- Creamy Asparagus Soup
- Tangy White Asparagus Salad
- Creamy Tomato Asparagus Salad
- Strawberry and Asparagus Salad
- Garlicky Smashed Peas on Toast
- Easy Sauce Hollandaise
I hope you join me in embracing the freshness (and deliciousness!!) of this Spring Greens Oven Tray Bake. I am particularly interested in what you think of the roasted garlic, and how it will make this dish shine, but also bring your taste buds so much joy. Get ready to fall in love with this tray bake, and tray bakes in general, and allow them to transform your dinner time: More flavor, less time in the kitchen. Win-win.
Spring Greens Oven Tray Bake
4
servings15
minutes29
minutesLooking for a weeknight dinner that is easy and quick to make? Look no further than this Spring Greens Oven Tray Bake.
Ingredients
- For the Spring Greens Oven Tray Bake
200 gr. cherry tomatoes
250 gr. chestnut mushrooms
500 gr. green asparagus
200 gr. sugar snap peas
400 gr. chickpeas (1 tin)
200 gr. tofu
1 garlic bulb
1 tbsp olive oil
Salt and pepper to taste
200 gr. rocket
- For the sauce
200 gr. Greek or coconut yogurt
2 tsp mustad
1/2 lemon, juiced
The roasted garlic from the tray bake
1 tsp maple syrup
Salt and pepper to taste
How to
- For the Spring Greens Oven Tray Bake
- Preheat your oven to 180 degrees Celsius (350 Fahrenheit) on a fan setting. On a baking tray, combine add the washed and chopped cherry tomatoes, chestnut mushrooms, green asparagus, and sugar snap peas. Drain the chickpeas, and add. Cut up the tofu, and add as well. Add a generous amount of salt and pepper, along with the olive oil, and mix through
- Cut the top of a bulb of garlic and wrap in tin foil. Add to the corner of the tray. Put into the oven and bake for 30 minutes, flipping the veggies once about half-way through
- For the sauce
- Whilst the tray bake is in the oven, wash and dry the rocket and set aside. In a bowl, combine the Greek Yogurt, mustard, lemon juice, maple syrup, and salt and pepper. Once the tray bake is done, press the garlic out of the bulbs and mash. Mix through the sauce. Mix the rocket through the rest of the tray bake
- To serve, add some sauce on the bottom of the plate, and then layer the salad on top. Enjoy!
