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Baked vegetables in foil on the table with a small bowl of sauce in the background.
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Teriyaki Baked Veggie Foil Packets

Baked Vegetables in Foil with crisp veggies and chickpeas seasoned with sesame oil and teriyaki sauce make a quick and easy meal. They're great to make ahead, easy to cleanup, and make a healthy and tasty meal the whole family will love.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6 people
Calories 220kcal

Ingredients

  • 2 15-ounce cans chickpeas drained and rinsed, or 3 cups cooked
  • 1 small red onion large diced pieces
  • 1 large red bell pepper large diced pieces
  • 1 small eggplant peeled and cut into cubes, (about 2 cups)
  • 2 cups broccoli florets cut into 1-inch pieces (about 12 ounces)
  • 6 teaspoons sesame oil
  • 6 tablespoons teriyaki sauce + more for serving
  • Parchment paper or aluminum foil

Optional for Serving

  • Diced green onion
  • Sesame seeds
  • Hot sauce chili oil, sriracha, other
  • Teriyaki glaze for drizzling over the top

Instructions

  • Preheat oven to 400 degrees F.
  • Prep the veggies as indicated in the recipe card and drain and rinse the chickpeas.
    2 15-ounce cans chickpeas, 1 small red onion, 1 large red bell pepper, 1 small eggplant, 2 cups broccoli florets
  • Tear off or cut 6 sheets of foil into approximately 9-10 inches pieces. Fold each piece in half lengthwise and then open up to flat.
    Parchment paper or aluminum foil
  • Lay broccoli, onion, eggplant and peppers on the right side of the foil. Top veggies with ½ cup of chickpeas.
  • Drizzle 1 teaspoon of sesame oil and 1 tablespoon of teriyaki sauce over veggies in each packet.
    6 teaspoons sesame oil, 6 tablespoons teriyaki sauce + more for serving
  • Fold empty half of over to cover the ingredients. Start at the top left corner and fold down the ends of foil together in order to seal the food inside and create a pocket. Continue folding the edges.
  • When you get to the bottom and all the edges are folded squeeze tightly to make sure it’s well sealed.
  • Place packets on a baking sheet and cook in a 400 degree F hot oven for 23-25 minutes. Flip the packets over halfway through the cooking time.
  • Instructions for Grilling: Cook the same amount of time on a hot grill. Rotate the packs 180° about halfway through and move around as needed to compensate for hot spots on the grill.
  • When ready, remove from the oven and cut each packet open. Remove the chickpeas and vegetables from the packet. Garnish with toasted sesame seeds, diced green onions, hot sauce, or teriyaki glaze. Serve the dish with rice, noodles or your favorite side dish.
    Diced green onion, Sesame seeds, Hot sauce, Teriyaki glaze

Notes

  • Make Ahead: Prepare the packets fully and store in the refrigerator until you are ready to cook them. Packets will hold well for 2-3 days in advance. Parchment paper doesn't hold up quite as well as the foil so I recommend using foil when making ahead.
  • Chop Even Sized Veggies: Cut the onion, bell pepper, and eggplant into similar sized pieces so they will all cook in about the same amount of time. I like the broccoli florets a bit smaller so they fit better and cook in the allotted time.
  • Secure the Packets: Carefully and tightly fold the packets to keep all the juice inside. If using parchment paper you may need to secure it with one or two staples.

Nutrition

Calories: 220kcal | Carbohydrates: 32g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 1097mg | Potassium: 600mg | Fiber: 10g | Sugar: 8g | Vitamin A: 1084IU | Vitamin C: 65mg | Calcium: 81mg | Iron: 3mg