Edamame Sweet Potato Bowl

5 from 4 votes

By: Sarah C, November 11, 2024 / Updated: November 26, 2024

Close-up of roasted sweet potato with avocado, edamame, mango, and other fresh toppings in the Edamame Sweet Potato Bowl.

You’re going to love this Edamame Sweet Potato Bowl! It’s effortless to put together (think 10 minutes of actual cooking, which really is just chopping), full of fresh, vibrant flavors, and packed with plant-based protein and fiber to keep you satisfied. Roasted sweet potatoes, zesty edamame, juicy mango, and creamy avocado come together in a bowl rich in Vitamin A and Vitamin C, making it as nourishing as it is delicious. It’s loaded with antioxidants to support your immune system and skin health and make you glow inside and out. It’s the perfect recipe for busy days when you want something quick, filling, and fresh! This is a new recipe for me, but I can already see myself making it on repeat.

This recipe is part of our Busy Girl Dinner series on social media! A collection of delicious meals that maximize nutrition for busy weeknight dinners.

Sarah Cobacho holding a bowl of Edamame Sweet Potato Bowl with vibrant toppings and pickled onions in a light, fresh setting.

Why I Love This Recipe

  • Protein-Rich: Each serving contains 25 g of protein, mostly from the edamame, with a little boost from the hemp seeds.
  • High-Fiber: With 21 g of fiber per serving, this bowl is a fantastic way to support your digestion and overall gut health.
  • Loaded with Vitamins: Packed with Vitamin A (2116 IU) and Vitamin C (106 mg), this meal supports our immune system. Those are also two key vitamins for glowing skin!
  • Quick Prep: Only 10 minutes of prep time is needed, so it’s perfect for busy days. The oven does the rest!
  • Deliciously Fresh: The blend of mango, avocado, and pickled onions gives this dish a vibrant, refreshing taste that’s balanced by the roasted sweet potatoes.
Vibrant ingredients for an Edamame Sweet Potato Bowl recipe on a white surface, showcasing sweet potatoes, edamame, cucumber, avocado, and more.

Ingredient Notes

  • Sweet Potatoes: These provide natural sweetness and are rich in beta-carotene, which the body converts to Vitamin A. Swap with butternut squash if desired.
  • Edamame: My favorite easy plant protein to add! Edamame adds 18 g of protein per cup. If you’re soy-free, black beans make a good alternative.
  • Mango: Adds a juicy sweetness and is high in Vitamin C. Use frozen mango or tomatoes if mangoes aren’t in season.
  • Hemp Seeds: Great for omega-3 fats and a protein boost. You can substitute with pumpkin seeds if needed.
  • Avocado: Full of healthy fats that add creaminess. Vitamin A is a fat-soluble vitamin, meaning it needs to be consumed with fats to be absorbed, so don’t skip on the healthy fats to make the most of this delicious meal!
  • Broccoli Sprouts: These are highly beneficial due to their high levels of sulforaphane, a potent compound known for its anti-cancer and anti-inflammatory properties. Broccoli sprouts contain 20 to 50 times more sulforaphane than broccoli.

How to Make This Recipe (Summary)

Start by preheating your oven to 400°F (200°C) and slice the sweet potatoes in half lengthwise. Place them face down on a baking tray lined with parchment paper, then bake for 45 minutes until tender. Prepare the filling by combining the edamame, mango, cucumber, hemp seeds, pickled onions, cilantro, jalapenos, lime juice, cumin, and sea salt flakes in a large bowl. Flip the baked sweet potatoes over and gently mash the insides with a fork. Top with the edamame mixture, add avocado slices and broccoli sprouts, and enjoy! View recipe card below for detailed instructions.

Edamame Sweet Potato Bowl ingredients prepped and displayed in individual bowls, showing edamame, cucumber, cilantro, mango, and more.
Close-up of the colorful topping mix with edamame, mango, cucumber, and pickled onions in a mixing bowl.
Edamame Sweet Potato Bowl with vibrant toppings, including sliced avocado, black sesame seeds, and pickled onions, served on a light surface.

Variations and Tips

Bowl with roasted sweet potato halves topped with edamame, mango, cucumber, avocado slices, and pickled onions.

Why You’ll Love This Edamame Sweet Potato Bowl TLDR

  • High-Protein
  • Fiber-Rich
  • Vitamin-Packed
  • Quick Prep
  • Super Fresh
Close-up of roasted sweet potato with avocado, edamame, mango, and other fresh toppings in the Edamame Sweet Potato Bowl.

Edamame Sweet Potato Bowl

5 from 4 votes
A nutritious bowl with sweet potatoes, edamame, mango, and avocado, packed with protein and Vitamin C.
Sarah Cobacho (plantbaes.com)
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes

Video

Servings 2

Ingredients

  • 2 medium sweet potatoes - about 19 oz | 550g, sliced in half lengthwise
  • 1.5 cups (222 g) edamame - shelled, thawed
  • 1 cup (165 g) mango - chopped
  • 1 medium cucumber - finely chopped
  • ¼ cup (40 g) pickled onions - finely chopped
  • ½ cup (8 g) cilantro - finely chopped
  • ½ jalapeno - deseeded and finely chopped
  • 2 tbsp (20 g) hemp seeds
  • 1 tbsp (15 ml) lime juice
  • 1 tsp (2 g) ground cumin
  • ¼ tsp (1.5 g) sea salt flakes
  • ½ avocado - sliced
  • 1 oz (30 g) broccoli sprouts

Instructions

  • Preheat your oven to 400°F (200°C). Slice the sweet potatoes in half lengthwise. Place them face down on a baking tray lined with parchment paper and bake for 45 minutes until tender.
  • Prepare the filling: In a large bowl, combine the edamame, mango, cucumber, hemp seeds, pickled onions, cilantro, jalapenos, lime juice, cumin, and sea salt flakes.
  • Once the sweet potatoes are baked, flip them over and gently mash the insides with a fork.
  • Top the sweet potatoes with the edamame mixture, avocado, and broccoli sprouts. Enjoy!

Notes

Edamame: Most edamame are pre-cooked when frozen and ready to be thawed and eaten. If you have not thawed them earlier in the day, cover them in boiling water for a few minutes and drain.
Mango: If mangoes are not currently available, use frozen and thawed diced mangoes or some chopped tomatoes.

Per Serving

Calories 552kcalCarbohydrates 61gProtein 25gFat 18gSodium 308mgFiber 21gVitamin A 2116IUVitamin C 106mgCalcium 200mgIron 6mg

FAQ

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free.

Can I make it soy-free?

Absolutely! Simply replace the edamame with black beans or adzuki beans for a soy-free option.

What can I use instead of mango?

If mango isn’t available, use frozen mango or fresh tomatoes.

How can I add more protein?

Add extra edamame or a high-protein topping like a cilantro yogurt sauce.

Is it suitable for meal prep?

Yes, you can prepare the filling and bake the sweet potatoes in advance for quick assembly when needed.

7 Comments

  1. This was terrific and came together very quickly. I found 1/2 sweet potato to be plenty for my dinner – and the salad topping is delicious solo too.5 stars

    1. Hey Kathryn, thanks for sharing, I’m so happy you liked it 💚

  2. This was so, so delicious!! I did a last-second swap because the mango I bought ended up being bad inside! So I used some canned peaches, and it still turned out great!5 stars

    1. Hey Sarah, I’m so happy you loved it! Peach is not a substitution I would have thought of, I’m going to try! Thanks for sharing 💚

  3. You’re going to love this Edamame Sweet Potato Bowl recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!5 stars

5 from 4 votes

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