Mediterranean Chickpea Sweet Potato Bowl is what I make when I want a filling meatless dinner that still has plenty going on.
This high protein bowl has roasted sweet potatoes and chickpeas, fluffy quinoa, crisp romaine, tomatoes, cucumber, red bell pepper, and a little red onion in every bowl.
Then there’s the lemon tahini yogurt sauce. It’s creamy, tangy, and garlicky, which balances the sweeter roasted potatoes.
Feta and fresh parsley finish everything off with a salty, fresh bite.
Each serving has 20 grams of protein and 10 grams of fiber, so this bowl can hold its own as dinner.
It also makes a great lunch for the next day. Keep the ingredients in separate containers if you’re packing it ahead, then add the sauce when you’re ready to eat.
A few meal prep containers make that setup much more manageable.
Why You’ll Love This Mediterranean Chickpea Sweet Potato Bowl
A Filling Meatless Meal
Chickpeas, quinoa, Greek yogurt, and feta give each serving 20 grams of protein. Sweet potatoes, vegetables, and quinoa add 10 grams of fiber.
Warm and Fresh Ingredients
The roasted sweet potatoes and chickpeas pair well with the cool lettuce, cucumber, tomatoes, and creamy sauce.
Good for Meal Prep
You can prepare the quinoa, roasted mixture, chopped vegetables, and sauce ahead of time. Store each part separately for the best texture.
Plenty of Sauce
The lemon tahini yogurt sauce adds moisture and a tangy finish throughout the bowl.
Ingredient Substitutions
Brown Rice for Quinoa
Replace the quinoa with 3 cups of cooked brown rice. Prepare the rice according to the package directions.
Arugula or Spinach for Romaine
Use chopped arugula or baby spinach in place of the romaine lettuce.
Goat Cheese for Feta
Crumbled goat cheese can replace the feta. It has a softer texture and a milder taste.
White Beans for Chickpeas
Use rinsed and drained cannellini beans in place of the chickpeas. They will stay softer after roasting.
Maple Syrup for a Milder Tahini Sauce
If the tahini tastes bitter, mix ½ teaspoon maple syrup into the sauce.
Dairy-Free Yogurt
Use an unsweetened dairy-free yogurt and leave out the feta for a dairy-free bowl.
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Mediterranean Chickpea Sweet Potato Bowl
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Equipment
Ingredients
Sweet Potatoes and Chickpeas:
- 2 medium sweet potatoes peeled and cut into ½-inch cubes
- 1 can (15-ounce) chickpeas rinsed and drained
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Quinoa:
- 1 cup uncooked quinoa rinsed
- 2 cups low-sodium vegetable broth
For the Bowls:
- 2 cups chopped romaine lettuce
- 1 cup grape tomatoes halved
- 1 cup cucumber chopped
- ½ cup red bell pepper diced
- ¼ cup red onion thinly sliced
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
Lemon Tahini Yogurt Sauce:
- ¾ cup plain nonfat greek yogurt
- 2 tablespoon tahini
- 2 tablespoon fresh lemon juice
- 1 tablespoon water
- 1 clove garlic minced
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
Instructions
- Preheat the oven to 425°F.
- Line a large baking sheet with parchment paper.
- Place the sweet potatoes and chickpeas on the prepared baking sheet. Add the olive oil, smoked paprika, cumin, garlic powder, oregano, salt, and black pepper.
- Toss until evenly coated. Spread the mixture into an even layer. Roast for 15 minutes.
- Stir the sweet potatoes and chickpeas. Roast for another 10 to 15 minutes, or until the sweet potatoes are tender and browned and the chickpeas are lightly crisp.
- Add the quinoa and vegetable broth to a medium saucepan.
- Bring the broth to a boil over medium-high heat. Reduce the heat to low. Cover the saucepan. Simmer for about 15 minutes, or until the quinoa has absorbed the broth.
- Remove the saucepan from the heat. Let the quinoa stand, covered, for 5 minutes. Fluff the quinoa with a fork.
- In a small bowl, add the Greek yogurt, tahini, lemon juice, water, garlic, oregano, salt, and black pepper. Using a wire whisk, mix until smooth.
- Divide the quinoa, romaine, tomatoes, cucumber, red bell pepper, and red onion among 4 bowls. Add the roasted sweet potatoes and chickpeas.
- Top each bowl with feta cheese and parsley. Drizzle the lemon tahini yogurt sauce over each bowl.
Notes
Tips and Tricks
Keep the ingredients separate for meal prep – Store the lettuce and chopped vegetables away from the warm ingredients and sauce so they stay crisp. Thin the sauce as needed – Tahini can make the sauce thicken as it sits. Stir in water, 1 teaspoon at a time, until it reaches the consistency you want. Use a wide baking sheet – Give the sweet potatoes and chickpeas room to roast. An overcrowded pan can make them steam.Storing and Reheating
Store in the refrigerator – Keep the quinoa, roasted sweet potatoes, chickpeas, vegetables, feta, and sauce in separate airtight containers for up to 4 days. Reheat in the microwave – Place the quinoa, sweet potatoes, and chickpeas in a microwave-safe bowl. Heat in 30-second intervals until warm. Assemble after reheating – Add the romaine, chopped vegetables, feta, parsley, and sauce after warming the quinoa and roasted ingredients.Nutrition
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