A Delicious Sweet Potato and Chickpea Wellness Bowl is the ultimate fusion of taste, health, and simplicity. It combines nutrient-packed ingredients like roasted sweet potatoes, protein-rich chickpeas, and fresh greens to create a meal that not only satisfies your taste buds but also nourishes your body. This dish is perfect for those who are looking for a hearty, plant-based meal that is both delicious and wholesome. The flavors of roasted sweet potatoes blend beautifully with the savory spices and the natural sweetness of chickpeas. This wellness bowl is ideal for meal prep, easy to customize with variations, and a go-to for busy weeknights or a quick lunch.
Whether you’re following a vegetarian, vegan, or clean-eating diet, this recipe has something for everyone. Packed with fiber, protein, vitamins, and minerals, it promotes wellness and helps you feel full and energized for hours. Below, you’ll find a step-by-step guide to preparing this delicious, healthy meal, along with some variations, cooking notes, and serving suggestions.
Ingredients:
– 2 medium-sized sweet potatoes, peeled and cubed
– 1 can of chickpeas (15 oz), drained and rinsed
– 2 cups of mixed greens (spinach, kale, or arugula)
– 1 tablespoon olive oil
– one teaspoon paprika
– 1 teaspoon cumin
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 1/2 cup cooked quinoa or brown rice (optional)
– 1 avocado, sliced
– 1/4 cup tahini or hummus for dressing
– 2 tablespoons lemon juice
– 1 tablespoon sesame seeds or pumpkin seeds for topping
– 1/4 cup chopped fresh herbs (cilantro, parsley, or mint)
Preparation:
Step 1: Prepare the Sweet Potatoes
Preheat your oven to 400°F (200°C). Peel and cube the sweet potatoes into bite-sized pieces. Place the cubed sweet potatoes on a baking sheet lined with parchment paper. Drizzle the sweet potatoes with olive oil and sprinkle with paprika, cumin, garlic powder, salt, and pepper. Toss everything well to ensure the sweet potatoes are evenly coated with the seasoning.
Step 2: Roast the Sweet Potatoes
Place the baking sheet with the seasoned sweet potatoes in the preheated oven. Roast for 25-30 minutes, stirring halfway through to ensure even cooking. You’ll know they’re done when they are fork-tender and slightly caramelized on the edges.
Step 3: Prepare the Chickpeas
While the sweet potatoes are roasting, drain and rinse the chickpeas. Pat them dry with a paper towel. Toss the chickpeas with a drizzle of olive oil, a pinch of paprika, cumin, garlic powder, and a little salt. Spread them out on a separate baking sheet or add them to the baking sheet with the sweet potatoes. Roast for about 20 minutes or until crispy and golden.
Step 4: Assemble the Wellness Bowl
Once the sweet potatoes and chickpeas are done roasting, it’s time to assemble the wellness bowl. Start by adding a generous portion of mixed greens to the bottom of the bowl. If you’re using quinoa or brown rice, add a scoop of that as well. Next, arrange the roasted sweet potatoes and chickpeas on top of the greens. Add sliced avocado for creaminess.
Step 5: Add Dressing and Toppings
For the dressing, whisk together tahini, lemon juice, a pinch of salt, and enough water to thin the mixture until it reaches your desired consistency. Drizzle the dressing over the wellness bowl. For some crunch and added nutrients, sprinkle the bowl with sesame seeds or pumpkin seeds. Garnish with fresh herbs like cilantro, parsley, or mint for a burst of flavor.
Variation:
This Sweet Potato and Chickpea Wellness Bowl is incredibly versatile and can be customized in numerous ways to suit your preferences:
– Grain Swap: Instead of quinoa or brown rice, try using farro, couscous, or bulgur wheat for a different texture.
– Add Protein: For an extra protein boost, add some grilled tofu, tempeh, or even a poached egg.
– Dressing Variations: Swap the tahini dressing for a balsamic vinaigrette, a creamy avocado dressing, or even a simple olive oil and lemon combo.
– Spicy Kick: If you enjoy a bit of heat, sprinkle some red pepper flakes or drizzle sriracha over the top.
– Add More Veggies: Roasted broccoli, zucchini, or cauliflower can add more variety and nutrients to the bowl.
COOKING Notes:
– Batch Cooking: You can roast the sweet potatoes and chickpeas ahead of time and store them in the refrigerator for up to four days. This makes it easy to prepare the wellness bowl quickly when needed.
– Chickpea Texture: If you prefer softer chickpeas, you can skip roasting them and simply toss them with the spices. Roasting the chickpeas gives them a nice crispy texture that contrasts with the soft sweet potatoes and greens.
– Spice Levels: Adjust the seasoning according to your taste. You can reduce or increase the cumin, paprika, or garlic powder depending on your preference.
Serving Suggestions:
– Complete Meal: This wellness bowl is filling on its own, but you can pair it with a side of pita bread or a simple soup like tomato basil for a more complete meal.
– Lunch or Dinner: It works great as both a hearty lunch or a light dinner. You can also pack it for work or school lunches since it holds up well at room temperature.
– Meal Prep: Double the recipe and store the components separately. When you’re ready to eat, simply assemble the bowls, drizzle with the dressing, and enjoy!
Tips:
– Ripening Avocados: If your avocado isn’t ripe yet, place it in a paper bag with a banana to speed up the ripening process.
– Cutting Sweet Potatoes: Make sure to cut your sweet potatoes evenly to ensure they roast at the same rate. Smaller cubes will cook faster, so adjust your roasting time accordingly.
– Freshness of Greens: If you’re using greens like spinach or kale, massage the leaves with a tiny bit of olive oil and lemon juice to soften them and bring out their flavor.
Prep Time:
10 minutes
Cooking Time:
30 minutes
Total Time:
40 minutes
Nutritional Information:
(Per serving – based on 4 servings)
– Calories: 420
– Protein: 12g
– Sodium: 310mg
– Carbohydrates: 60g
– Fiber: 12g
– Sugar: 10g
– Fat: 15g
– Saturated Fat: 2g
FAQs:
Q: Can I make this recipe ahead of time?
A: Yes! You can roast the sweet potatoes and chickpeas in advance and store them in an airtight container in the refrigerator for up to 4 days. Just assemble the bowl when you’re ready to eat.
Q: Can I use canned sweet potatoes instead of fresh ones?
A: While canned sweet potatoes can be convenient, they won’t have the same roasted texture and flavor. Freshly roasted sweet potatoes are recommended for the best results.
Q: Is this recipe gluten-free?
A: Yes, this recipe is naturally gluten-free as long as you use gluten-free grains like quinoa or brown rice. Always check labels on store-bought products like tahini or hummus to ensure they are gluten-free.
Q: How can I store leftovers?
A: Store each component (sweet potatoes, chickpeas, and greens) separately in airtight containers in the refrigerator. When you’re ready to eat, reheat the sweet potatoes and chickpeas and then assemble your bowl.
Conclusion:
The Delicious Sweet Potato and Chickpea Wellness Bowl is more than just a meal—it’s a wholesome, nutrient-packed dish that promotes wellness and leaves you feeling energized and satisfied. It combines the natural sweetness of roasted sweet potatoes with the savory crunch of spiced chickpeas, all served over a bed of fresh greens and topped with creamy avocado and tangy tahini dressing. This bowl is easy to customize, versatile enough for meal prep, and perfect for anyone looking to enjoy a plant-based, healthy meal that’s full of flavor. Whether you’re new to clean eating or a seasoned pro, this wellness bowl will quickly become a staple in your kitchen.
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Delicious Sweet Potato and Chickpea Wellness Bowl
- Total Time: 40 minutes
Ingredients
Ingredients:
– 2 medium-sized sweet potatoes, peeled and cubed
– 1 can of chickpeas (15 oz), drained and rinsed
– 2 cups of mixed greens (spinach, kale, or arugula)
– 1 tablespoon olive oil
– one teaspoon paprika
– 1 teaspoon cumin
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 1/2 cup cooked quinoa or brown rice (optional)
– 1 avocado, sliced
– 1/4 cup tahini or hummus for dressing
– 2 tablespoons lemon juice
– 1 tablespoon sesame seeds or pumpkin seeds for topping
– 1/4 cup chopped fresh herbs (cilantro, parsley, or mint)
Instructions
Preparation:
Step 1: Prepare the Sweet Potatoes
Preheat your oven to 400°F (200°C). Peel and cube the sweet potatoes into bite-sized pieces. Place the cubed sweet potatoes on a baking sheet lined with parchment paper. Drizzle the sweet potatoes with olive oil and sprinkle with paprika, cumin, garlic powder, salt, and pepper. Toss everything well to ensure the sweet potatoes are evenly coated with the seasoning.
Step 2: Roast the Sweet Potatoes
Place the baking sheet with the seasoned sweet potatoes in the preheated oven. Roast for 25-30 minutes, stirring halfway through to ensure even cooking. You’ll know they’re done when they are fork-tender and slightly caramelized on the edges.
Step 3: Prepare the Chickpeas
While the sweet potatoes are roasting, drain and rinse the chickpeas. Pat them dry with a paper towel. Toss the chickpeas with a drizzle of olive oil, a pinch of paprika, cumin, garlic powder, and a little salt. Spread them out on a separate baking sheet or add them to the baking sheet with the sweet potatoes. Roast for about 20 minutes or until crispy and golden.
Step 4: Assemble the Wellness Bowl
Once the sweet potatoes and chickpeas are done roasting, it’s time to assemble the wellness bowl. Start by adding a generous portion of mixed greens to the bottom of the bowl. If you’re using quinoa or brown rice, add a scoop of that as well. Next, arrange the roasted sweet potatoes and chickpeas on top of the greens. Add sliced avocado for creaminess.
Step 5: Add Dressing and Toppings
For the dressing, whisk together tahini, lemon juice, a pinch of salt, and enough water to thin the mixture until it reaches your desired consistency. Drizzle the dressing over the wellness bowl. For some crunch and added nutrients, sprinkle the bowl with sesame seeds or pumpkin seeds. Garnish with fresh herbs like cilantro, parsley, or mint for a burst of flavor.
Notes
– Batch Cooking: You can roast the sweet potatoes and chickpeas ahead of time and store them in the refrigerator for up to four days. This makes it easy to prepare the wellness bowl quickly when needed.
– Chickpea Texture: If you prefer softer chickpeas, you can skip roasting them and simply toss them with the spices. Roasting the chickpeas gives them a nice crispy texture that contrasts with the soft sweet potatoes and greens.
– Spice Levels: Adjust the seasoning according to your taste. You can reduce or increase the cumin, paprika, or garlic powder depending on your preference.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 420
- Sugar: 10g
- Sodium: 310mg
- Fat: 15g
- Saturated Fat: 2g
- Carbohydrates: 60g
- Fiber: 12g
- Protein: 12g