This High-Protein Beetroot Medi Bowl is an incredibly delicious and nourishing plant-based dinner option. It’s packed with 30 grams of protein and 18 grams of fiber per serving while also rich in iron, magnesium, zinc, potassium, vitamin C, and folate. The combination of beetroot and dill not only enhances the dish’s flavor but also boosts its antioxidant and anti-inflammatory properties. And who can go past a bowl with a creamy sauce and baked cauliflower and potatoes on top?! Our super popular Mediterranean Potato Tzatziki Bowl is another one to check out if you’re looking for an easy midweek dinner option with lots of flavors that everyone will adore.
Why This Recipe Works
- Nourishing: Packed with protein and essential nutrients.
- Flavorful: A beautiful blend of spices adds a warm, inviting taste.
- Simple: Easy-to-follow steps make cooking stress-free.
- Versatile: Easily customizable with your favorite veggies or spices.
- Colorful: The vibrant presentation makes it as beautiful as it is packed with antioxidants.
Ingredient Notes
- Potatoes: Rich in fiber and vitamin C, sweet potatoes can substituted for a different flavor.
- Cauliflower: High in vitamins and antioxidants; broccoli can be used as an alternative.
- Chickpeas: Excellent source of plant-based protein.
- Beetroot: Loaded with fiber, folate, manganese, and dietary nitrate, which helps regulate blood pressure.
- Silken Tofu: Adds creaminess and potassium; cashew cream is another option.
Step-By-Step Instructions
Start by preheating the oven to 400°F/200°C fan forced for perfect vegetable roasting. Combine the array of spices to create a flavorful coating. Spread the diced potatoes with olive oil and half of the spice blend on a lined baking tray. Prepare the beetroot and bake until tender. Mix the chickpeas and cauliflower with the remaining spices and oil, then roast until golden. Blend the beetroot with silken tofu and additional ingredients for a smooth, inviting sauce. Serve the vegetables over the sauce and garnish with fresh dill and seeds for a beautiful presentation.
Variations and Tips
- Swap the Spices: Feel free to use any spice mix you love.
- Add Nuts: Toasted almonds or walnuts add a lovely crunch.
- Baking Tip: Ensure your vegetables are spaced out on the tray to get them crispy.
- Storage Tip: Keep leftover sauce and veggies separated in airtight containers;
- Serving Suggestion: Pair with a fresh salad, a warm pitta, or a slice of my One Ingredient GF Buckwheat Bread.
Why You’ll Love This High-Protein Beetroot Medi Bowl
- Yummy
- Nutritious
- Colorful
- Simple
- Protein-Rich
High-Protein Beetroot Medi Bowl
Video
Ingredients
- 10.5 oz (300 g) small potatoes - diced into wedges
- 1 tbsp (15 ml) olive oil - divided
- 1 large beetroot - peeled and diced
- ½ small cauliflower - chopped into florets
- 1.5 cups (245 g) cooked chickpeas - divided
- 2 tbsp (30 ml) fresh lemon juice
- 10.5 oz (300 g) silken tofu
- 1 tbsp (15 ml) maple syrup
- 1 garlic clove - peeled
- 2 scallions (spring onions) - finely chopped
- 1 handful fresh dill
- 2 tbsp (20 g) pepitas (pumpkin seeds)
- 1 tsp (2 g) black sesame seeds
- 1 pinch freshly cracked black pepper
Spice Mix
- 1 tsp (2 g) smoked paprika
- 1 tsp (2 g) ground cumin
- ½ tsp (1 g) ground turmeric
- ¼ tsp (0.5 g) chili powder
- 1 pinch sea salt flakes
Instructions
- Preheat the oven to 400 °F with fan assist.
- Prepare Spices: In a small bowl, mix together smoked paprika, cumin, turmeric, chili powder, and salt.
- Prepare Potatoes: Line a large baking tray with parchment paper. Toss the diced potatoes with half of the olive oil and half of the prepared spice mix. Spread the potatoes evenly on the tray and bake on the top rack for 20 minutes.
- Prepare Beetroot: While the potatoes are baking, line a smaller tray with parchment paper. Peel and chop the beetroot into small pieces, then place them on the tray. Bake on the middle rack for 30 minutes. Once done, remove from the oven and allow to cool for 10 minutes.
- Bake Chickpeas and Cauliflower: In the same bowl used for the potatoes, mix 1 cup of chickpeas and the cauliflower florets with the remaining olive oil and spice mix. Add this mixture to the potato tray and return to the oven. Bake for an additional 20 to 25 minutes or until the chickpeas are crispy and the vegetables are golden.
- Make the Sauce: In a high-speed blender, add the roasted beetroot, silken tofu, the remaining ½ cup of chickpeas, lemon juice, maple syrup, garlic, and a pinch of salt and blend until smooth.
- Assemble and Serve: Spoon the sauce into serving bowls. Top with the roasted potatoes, chickpeas, and cauliflower. Garnish with chopped spring onions, fresh dill, pepitas, black sesame seeds, and a dash of freshly cracked black pepper. Enjoy!
Per Serving
FAQ
Yes, you can prepare the sauce in advance, however, the veggies are best enjoyed freshly roasted for the full textural experience.
Yes, they’re a convenient and time-saving option. Make sure to rinse well before using.
Cashew cream is a great alternative for a similar texture.
It’s naturally gluten-free and nut-free, but always check specific ingredient labels.
This was absolutely delicious!!! PLEASE PLEASE make this!! The beetroot spread was amazing! Better than any hummus/dip I have ever had before! The tofu and chickpeas blended creates the most luxurious consistency. I added some thinly sliced purple cabbage to add even more pretty colour 😉 Thank you for your fantastic recipes…they are the reason I have fallen back in love with food!
Hey Olivia, thank you so much for this lovely review! It means so much to know they recipes are helping you to fall back in love with food 😍 Love the idea of the cabbage in there!
Hello. Are the quantities for one portion? ❤️
The recipe was made for 2 servings, you can find it just above the ingredient list, and adjust to your desired amount 🙂
This was incredibly delicious! I added rocket on top of the beetroot prior to topping with the roasted veg for a little extra green. My husband said you could sell this at a cafe. 100% making again!
Hey Jess, so happy you both loved it! Love the added greens in there 😍
What a delicious recipe. Easy and full of flavor. It was the first recipe I shared with the family and it was a success. I’ll keep betting on your wonderful recipes. A book full of ideas and flavors to explore. Thank you!!
Thank you so much for your kind words Patricia! I’m so happy your family loved it 😍
Hey …I live in Malaysia and it’s not common to have ovens here. There are microwaves and there are air fryers. .. so when u ask to roast veggies at xx degree F… Am I to use a microwave or should I use an air fryer?
Hey Shilpa, an airfryer would be perfect for this recipe! You can use the same F degrees, but will likely be able to reduce the cooking time, make sure to keep an eye on the veggies the first time you make it 🙂
Huge Fan ! can you share the nutrition values please ?
They are just under the recipe instructions for all my recipes. Click “nutritional information” 🙂
I do not see how many servings on the nutritional values. Are those values for the entire recipe? Thx
Hey Emily, this recipe makes for 2 servings, you can find the servings for each recipe just above the ingredient list. You can also adjust them to make more or less. Hope you love this one!
I made this recipe today, and I really didn’t know what to expect… It turned out delicious!! My partner loved it too, and that for a steak / BBQ fanatic.
I was playing with the ingredients and seasoning a bit to get the perfect result.
I also toasted the pumpkin and sesame seeds.
My tofu was expired, so I made more like a beetroot hummus with tahini en plenty garlic and lime juice (but added the agave syrup too and some chili powder). Boyyyy….. it was amazing and it LOOKED amazing 👏 🤩 😍 🙌 looking forward to buy your book
I love how you made it your own 😍 hope you’ll love the book!
Any tips for meal prep ? Can I freeze the sauce ?
You can prepare the sauce in advance, and keep it the fridge (I do not recommend freezing) however, the veggies are best enjoyed freshly roasted for the full textural experience. We have so many meal prep recipes on the blog that will be more suitable, search for “meal prep” to see them all 🙂