A warm, fuss-free veggie bowl for one — rich in fibre, plant-based protein, and smoky paprika goodness.
Welcome to another hearty, solo-friendly winner from Plan4One.com — the kind of recipe you can throw together while catching up on laundry or pretending to clean the bathroom mirror.
This dish is perfect for that moment when you realise all you have in the fridge is a sweet potato, half a sad capsicum, a dusty can of chickpeas, and a big ol’ bunch of kale. Turns out, that’s exactly the combo you need to make a flavourful, filling, winter-ready meal.
💡 What’s Good About It?
This warm traybake is a nutritional powerhouse. Here’s why it deserves a spot in your solo meal rotation:
- Sweet potato is rich in beta-carotene (vitamin A), fibre, and slow-release carbs — fab for immunity and keeping you full.
- Chickpeas bring plant-based protein, folate, and iron to the party.
- Red capsicum is packed with vitamin C (yes, more than oranges!).
- Kale adds anti-inflammatory antioxidants, calcium, and fibre — all without needing a blender or juicer.
- The olive oil and paprika combo delivers flavour and helps your body absorb those fat-soluble vitamins (like A and K).
🛒 Ingredients (Single Serve)
- 1 small to medium sweet potato, peeled and diced (~180g)
- ½ medium red capsicum, chopped into chunks
- ½ cup canned chickpeas, drained and rinsed
- 1 teaspoon olive oil
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
- 1 handful kale, roughly chopped (stems removed)
- Optional: a squeeze of lemon or dash of red wine vinegar to finish
🔥 Instructions
- Preheat oven to 200°C (fan 180°C).
- Toss the sweet potato, capsicum, and chickpeas on a small roasting tray with the olive oil, paprika, salt and pepper.
- Roast for 25–30 minutes, shaking halfway through, until the sweet potato is golden and tender, and the chickpeas have crispy edges.
- Switch off the oven, then immediately toss in the chopped kale. Stir it through the hot tray and pop it back in the (now off) oven for 5–10 minutes — just enough to wilt the kale from the residual heat.
- Serve as-is, or dress it up with a squeeze of lemon, a dollop of yoghurt, or a drizzle of tahini.
🍽️ How to Eat It
This is a flexible little number. Here are a few ways to stretch it, remix it, or turn it into tomorrow’s lunch:
- Mix through pasta spirals or pearl couscous with a spoonful of pesto or hummus.
- Stuff into a pita or wrap with baby spinach and garlic yoghurt.
- Top with a fried or poached egg for extra protein.
- Serve over cooked quinoa or brown rice for a grain bowl vibe.
- Add crumbled feta if you’re after a saltier, creamy finish.
🧊 Storage + Prep Tips
- Storage: Keeps well in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or eat cold as a salad.
- Meal prep: Double the roasting part and store the kale separately. Wilt fresh kale in just before eating so it stays vibrant.
- Make it spicy: Add chili flakes or harissa for a kick.
🔍 Nutrition (Approximate Per Serve)
- Calories: 360
- Protein: 10g
- Fibre: 11g
- Carbs: 45g (mostly low GI)
- Fat: 12g (mostly healthy fats from olive oil)
✅ Why It Works for One
- One tray, one person, one happy belly.
- Zero waste: uses up odds and ends like half a capsicum or the last scoop of chickpeas.
- No blender, spiraliser, or fancy gear needed.
- Incredibly satisfying — especially on a cold winter night with your comfiest socks on.
🔁 Swaps & Add-ins
- No kale? Use baby spinach (add right at the end), silverbeet, or shredded Brussels sprouts.
- Add protein: A boiled egg, grilled haloumi, or leftover roast chicken work well here.
- Low FODMAP? Swap chickpeas for canned lentils (well rinsed) and stick to ½ cup sweet potato.
💬 Final Thoughts
This roasted veggie and chickpea traybake is like a warm hug in a bowl — nutritious, flexible, and effortlessly tasty. It’s the kind of dish you’ll start making “accidentally on purpose” every week.
If you liked this, why not try it with spiral pasta tomorrow, or batch-prep a few trays for the week ahead? Don’t forget to share your version or drop a comment at Plan4One.com — we love seeing your solo kitchen wins!
