Introduction
If you’re craving a vibrant, flavorful, and healthy meal, look no further than this Mediterranean Sweet Potato and Chickpea Bowl with Tzatziki and Olives. This bowl is a delightful combination of roasted sweet potatoes, crispy chickpeas, fresh vegetables, creamy tzatziki sauce, and briny olives. Packed with Greek-inspired ingredients, it offers a perfect balance of textures and flavors. Whether you’re meal-prepping for the week or seeking a nutritious dinner, this bowl will satisfy your cravings and keep you full and nourished. The best part? It’s plant-based, gluten-free, and can easily be made vegan by using a dairy-free tzatziki.
Ingredients
- For the Sweet Potatoes:
- 2 medium sweet potatoes, diced
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- For the Chickpeas:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon ground coriander
- Salt and pepper to taste
- For the Tzatziki Sauce:
- 1 cup Greek yogurt (or dairy-free alternative)
- 1 cucumber, grated and drained
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
- For the Bowl:
- 2 cups cooked quinoa or brown rice
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup fresh parsley, chopped
- Lemon wedges (for serving)
Preparation
Step 1: Prepare the Sweet Potatoes
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Toss the diced sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper.
- Spread the sweet potatoes on the baking sheet and roast for 25-30 minutes, flipping halfway through until golden and tender.
Step 2: Roast the Chickpeas
- In a bowl, mix the chickpeas with olive oil, garlic powder, ground coriander, salt, and pepper.
- Spread the chickpeas on a separate baking sheet and roast in the oven for 20-25 minutes, or until crispy.
Step 3: Make the Tzatziki Sauce
- Grate the cucumber, then squeeze out excess water using a clean kitchen towel or cheesecloth.
- In a medium bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, fresh dill, salt, and pepper. Mix well and refrigerate until ready to serve.
Step 4: Prepare the Base of the Bowl
- While the sweet potatoes and chickpeas are roasting, prepare the base of the bowl. Cook quinoa or brown rice according to package instructions. Once cooked, fluff with a fork and set aside.
Step 5: Assemble the Bowls
- Divide the cooked quinoa or rice between serving bowls.
- Top with roasted sweet potatoes, crispy chickpeas, cherry tomatoes, red onion, and Kalamata olives.
- Add a generous dollop of tzatziki sauce and sprinkle with fresh parsley.
Step 6: Serve
- Serve immediately with lemon wedges for extra freshness. Enjoy your Mediterranean bowl with a drizzle of extra virgin olive oil for an added touch of richness.
Cooking Notes
- Sweet Potatoes: Ensure even-sized cubes for uniform cooking. You can leave the skin on for added texture and nutrients.
- Chickpeas: Pat dry the chickpeas before roasting to achieve maximum crispiness.
- Tzatziki Sauce: Allow the tzatziki to chill in the refrigerator for at least 10 minutes to enhance the flavors.
- Quinoa/Rice: For a low-carb option, swap quinoa or rice with cauliflower rice.
Serving Suggestions
This Mediterranean Sweet Potato and Chickpea Bowl can be served as a main dish for lunch or dinner. Pair it with:
- Pita Bread or naan for a more filling meal.
- A side of hummus for additional protein and flavor.
- A glass of refreshing iced tea or a crisp white wine for a complete Mediterranean experience.
Tips
- Make it Vegan: Use a dairy-free yogurt for the tzatziki sauce.
- Meal Prep: Store the roasted components and fresh ingredients separately to keep everything fresh. Assemble when ready to eat.
- Add Protein: For non-vegans, consider adding grilled chicken, shrimp, or feta cheese for an extra protein boost.
- Spice it Up: Add a pinch of red pepper flakes or cayenne to the chickpeas for a spicy kick.
Prep Time:
- 15 minutes
Cooking Time:
- 30 minutes
Total Time:
- 45 minutes
Nutritional Information (Per Serving):
- Calories: 450
- Protein: 14g
- Sodium: 620mg
- Fiber: 12g
- Fat: 18g
- Carbohydrates: 55g
Conclusion
This Mediterranean Sweet Potato and Chickpea Bowl is a wholesome, delicious meal that is sure to become a staple in your kitchen. It’s vibrant, full of Greek-inspired flavors, and offers a satisfying mix of creamy, crunchy, and fresh elements. Perfect for a weeknight dinner or meal prep, this bowl is easily customizable and packed with nutrients to fuel your day. Enjoy the taste of the Mediterranean at home with this simple yet flavorful recipe!
PrintMediterranean Sweet Potato and Chickpea Bowl with Tzatziki and Olives
- Total Time: 45 minutes
Ingredients
- For the Sweet Potatoes:
- 2 medium sweet potatoes, diced
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- For the Chickpeas:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon ground coriander
- Salt and pepper to taste
- For the Tzatziki Sauce:
- 1 cup Greek yogurt (or dairy-free alternative)
- 1 cucumber, grated and drained
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
- For the Bowl:
- 2 cups cooked quinoa or brown rice
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup fresh parsley, chopped
- Lemon wedges (for serving)
Instructions
Step 1: Prepare the Sweet Potatoes
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Toss the diced sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper.
- Spread the sweet potatoes on the baking sheet and roast for 25-30 minutes, flipping halfway through until golden and tender.
Step 2: Roast the Chickpeas
- In a bowl, mix the chickpeas with olive oil, garlic powder, ground coriander, salt, and pepper.
- Spread the chickpeas on a separate baking sheet and roast in the oven for 20-25 minutes, or until crispy.
Step 3: Make the Tzatziki Sauce
- Grate the cucumber, then squeeze out excess water using a clean kitchen towel or cheesecloth.
- In a medium bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, fresh dill, salt, and pepper. Mix well and refrigerate until ready to serve.
Step 4: Prepare the Base of the Bowl
- While the sweet potatoes and chickpeas are roasting, prepare the base of the bowl. Cook quinoa or brown rice according to package instructions. Once cooked, fluff with a fork and set aside.
Step 5: Assemble the Bowls
- Divide the cooked quinoa or rice between serving bowls.
- Top with roasted sweet potatoes, crispy chickpeas, cherry tomatoes, red onion, and Kalamata olives.
- Add a generous dollop of tzatziki sauce and sprinkle with fresh parsley.
Step 6: Serve
- Serve immediately with lemon wedges for extra freshness. Enjoy your Mediterranean bowl with a drizzle of extra virgin olive oil for an added touch of richness.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 450
- Sodium: 620mg
- Protein: 14g