Haricot bean and pumpkin tray bake

Roasted pumpkin and beans with a creamy lemon-tofu dressing.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes

What still needs a real kitchen

Confirm the pumpkin roasts tender in 30 minutes
Photograph the finished plate

Time: About 45 min; estimated
Serves: 2; see below
Energy: 370 kcal; per serving
Protein: 28 g; per serving

Jump to recipe

Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

350 g pumpkin, peeled and cut into 3 cm cubes
150 g firm tofu, drained and cubed
10 ml rapeseed or other neutral oil
½ tsp ground cumin
250 g haricot beans, tinned, drained, drained and rinsed
100 g silken tofu
10 ml lemon juice

Contains soya.

Cooking steps

Heat the oven to 200°C / 400°F (180°C fan). Toss the pumpkin and firm tofu with the oil and cumin on a lined tray.
Roast for 20 minutes, then scatter the haricot beans over and roast for 10 minutes more. Adding them late keeps them from drying into pellets.
Blend the silken tofu with the lemon juice and enough water to make a spoonable dressing.
Divide the tray between two plates and spoon the dressing over.

The useful detail

Add cooked beans later to prevent them drying out. Thirty minutes in a hot oven turns a tinned bean leathery; ten is enough to warm and colour it.

Make it work for you

One serving is Half the tray with half the dressing. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

Butternut squash instead of pumpkin
Denser and sweeter, and it holds its shape better.
Per serving: about 35 kcal more, about the same protein, about the same fat.
Chickpeas instead of haricot beans
Firmer, and they crisp rather than soften.
Per serving: about 35 kcal more, about 1 g less protein, about 3 g more fat.
Tahini in the dressing
Use 20 g whisked with the lemon and water. Much richer, and a stronger flavour.
Per serving: about 30 kcal more, about 2 g less protein, about 3 g more fat.
Allergens: Removes soya from the dressing; adds sesame.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A vegan tray bake with the protein split between the beans and two kinds of tofu, and pumpkin adding bulk for very little energy.

Nutrition per serving
Energy	370 kcal
Protein	28 g
Fat	14 g
of which saturates	2 g
Carbohydrate	40 g
of which sugars	not calculated
Fibre	9 g
Sodium	440 mg

Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
Ingredient	Weight used	Source	Energy	Protein
pumpkin	350 g	FDC 168448Pumpkin, raw	91 kcal	3.5 g
firm tofu	150 g	FDC 172475Tofu, raw, firm, prepared with calcium sulfate	216 kcal	25.9 g
rapeseed or other neutral oil	9 g	FDC 172336Oil, canola	81 kcal	0.0 g
ground cumin	1 g	FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled.	4 kcal	0.2 g
haricot beans	250 g	FDC 173747Beans, navy, mature seeds, cannedCalculated with FoodData Central's tinned navy bean record. Haricot and navy are the same bean under two names.	283 kcal	18.8 g
silken tofu	100 g	FDC 172449Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Calculated with FoodData Central's soft tofu record, the closest it holds to silken tofu.	61 kcal	7.2 g
lemon juice	10 g	FDC 167747Lemon juice, raw	2 kcal	0.0 g
Whole recipe		Divided by 2	738 kcal	55.6 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge: Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Good cold; keep the dressing separate.
In the freezer: Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
Reheating: Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

Try another recipe

Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan