High-Protein Beetroot Medi Bowl

Author: Sarah Cobacho

Published: April 24, 2024

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High-protein beetroot bowl with potatoes, chickpeas, and cauliflower, viewed from above.

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.

Overhead view of a high-protein beetroot bowl, ready to eat, with fresh herbs on top.

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

Assorted vibrant ingredients for a high-protein beetroot bowl on a white background.
  • 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.

Preparation of high-protein beetroot bowl with roasted vegetables on a baking tray.
Step-by-step preparation of high-protein beetroot bowl with seasoned vegetables.
Close-up of a high-protein beetroot bowl highlighting the textures and colors.

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.
A fully prepared high-protein beetroot bowl presented in a ceramic dish.

Why You’ll Love This High-Protein Beetroot Medi Bowl

  • Yummy
  • Nutritious
  • Colorful
  • Simple
  • Protein-Rich
High-protein beetroot bowl with potatoes, chickpeas, and cauliflower, viewed from above.

High-Protein Beetroot Medi Bowl

4.8 from 6 votes
A nourishing beetroot bowl with potatoes, cauliflower, and chickpeas, packed with protein and rich in iron, magnesium, and vitamins. Perfect for a satisfying plant-based meal.
Sarah Cobacho (plantbaes.com)
Prep Time10 minutes
Cook Time50 minutes
Total Time1 hour

Video

Servings 2

Ingredients

  • 10.5 oz small potatoes ( diced into wedges)
  • 1 tbsp olive oil (divided)
  • 1 large beetroot (peeled and diced)
  • ½ small cauliflower (chopped into florets)
  • 1.5 cups cooked chickpeas (divided)
  • 2 tbsp fresh lemon juice
  • 10.5 oz silken tofu
  • 1 tbsp maple syrup
  • 1 garlic clove (peeled)
  • 2 scallions (spring onions) (finely chopped)
  • 1 handful fresh dill
  • 2 tbsp pepitas (pumpkin seeds)
  • 1 tsp black sesame seeds
  • 1 pinch freshly cracked black pepper

Spice Mix

  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • ½ tsp ground turmeric
  • ¼ tsp 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

Calories 615kcalCarbohydrates 85gProtein 30gFat 20gSodium 142mgFiber 18gVitamin A 55IUVitamin C 72mgCalcium 213mgIron 10mg
COURSE Main Course
CUISINE Mediterranean-Inspired
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FAQ

Can I make this recipe ahead of time?

Yes, you can prepare the sauce in advance, however, the veggies are best enjoyed freshly roasted for the full textural experience.

Can I use canned chickpeas?

Yes, they’re a convenient and time-saving option. Make sure to rinse well before using.

What can I use instead of silken tofu?

Cashew cream is a great alternative for a similar texture.

Is this recipe allergy-friendly?

It’s naturally gluten-free and nut-free, but always check specific ingredient labels.

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2 Comments

    1. 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 🙂

4.84 from 6 votes (5 ratings without comment)

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