This High-Protein Beetroot Medi Bowl is an incredibly delicious, plant-based, and heart-healthy dinner option. It’s packed with 30 grams of protein and 18 grams of fiber per serving, and is 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. If you love this one, my Mediterranean potato tzatziki bowl, sweet and spicy Mediterranean bowl with mint yogurt sauce, and Mediterranean shared salad are next on the rotation.
High-Protein Beetroot Medi Bowl
Ingredients
- 10.5 oz (300 g) small potatoes - chopped into wedges
- 1 tbsp (15 ml) olive oil - divided
- 1 large beetroot - peeled and diced
- ½ small cauliflower head - chopped into florets
- 1.5 cups (245 g) cooked chickpeas - divided
- 2 tbsp (20 g) pumpkin seeds
- 2 tbsp (30 ml) fresh lemon juice
- 10.5 oz (300 g) silken tofu
- 1 tbsp (15 ml) maple syrup
- 1 garlic cloves - peeled
- 2 scallions - finely chopped
- 2 tbsp (1 g) fresh dill
- 1 tsp (2 g) black sesame seeds
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
- ¼ tsp (1.5 g) sea salt flakes
- 1 pinch freshly cracked black pepper
Instructions
- Preheat the oven to 400°F (205°C) convection/fan
- Prepare the Spices: In a small bowl, mix together smoked paprika, cumin, turmeric, chili powder, sea salt flakes, and black pepper.
- Prepare the potatoes: Line a large baking tray with parchment paper. In a large bowl, toss the diced potatoes with half of the olive oil (1½ tsp / 8 ml) and half of the prepared spice mix. Spread evenly on the tray and bake on the top rack for 20 minutes.
- Prepare the beetroot: While the potatoes are baking, line a smaller tray with parchment paper. Peel and chop the beetroot into small pieces, then place on the tray. Bake on the middle rack for 30 minutes. Remove from the oven and allow to cool down slightly.
- Bake the chickpeas and cauliflower: In the same bowl used for the potatoes, toss 1 cup of chickpeas and cauliflower florets with the remaining 1½ tsp (8 ml) olive oil and the spice mix. Add to the potato tray and return to the oven. Bake for an additional 20-25 minutes, or until the chickpeas are crispy and the vegetables are golden.
- Roast the pumpkin seeds: Add to a small oven-safe dish and bake on the lower rack for 10 minutes.
- Make the Sauce: In a high-speed blender, combine the roasted beetroot, silken tofu, remaining ½ cup of chickpeas, lemon juice, maple syrup, garlic, and a pinch of salt. Blend until smooth.
- Assemble and Serve: Spoon the sauce into serving bowls. Top with the roasted potatoes, chickpeas, and cauliflower. Garnish with spring onions, fresh dill, pumpkin seeds, and black sesame seeds. Enjoy!
Video
Per Serving/Portion
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 so satiating, sweet potatoes can be 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, and fiber.
- Beet: Loaded with fiber, folate, manganese, and dietary nitrate, which helps regulate blood pressure. If you’re actively working to lower your blood pressure. I would recommend steaming the beets instead of roasting, as this preserves most of their nitrates. Pre-cooked sous vide beet is also a great option to save time and make the most of the nitrates. Do not use canned beet for blood pressure-lowering goals.
- Silken Tofu: Adds creaminess, protein, and potassium; cashew cream is another option.
Step-By-Step Instructions
Start by preheating the oven to 400°F/205°C fan forced for perfect vegetable roasting. Spread the diced potatoes with olive oil and half of the spice blend on a lined baking tray. Bake for 20 minutes.
Prepare the beetroot and bake until tender.
Mix the chickpeas and cauliflower with the remaining spices and oil.
Add the chickpeas and cauliflower to the potatoes, then return the tray to the oven until the chickpeas are crispy and the cauliflower is golden.
Blend the beetroot with silken tofu and additional ingredients for a smooth, inviting sauce.
Roast the pumpkin seeds in the oven for 10 minutes.
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 for best texture.
- Serving Suggestion: Pair with a fresh salad, a warm pitta, or a slice of my One Ingredient GF Buckwheat Bread.
- If you like this recipe, you’ll also love our High-Protein Tandoori Cauliflower Bowl, or Curry Baked Veggies with Raita Sauce.
Why You’ll Love This High-Protein Beetroot Medi Bowl
- Yummy
- Nutritious
- Colorful
- Simple
- Protein-Rich
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. 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.
Yes, an air fryer is perfect for this recipe. Use the same temperatures but reduce the cooking time, and keep an eye on the veggies the first time you make it.
Up to 5 days. If you have any extra, it’s great as a dip or wrap spread.
Add more silken tofu (or a splash of water) to thin it to your preferred consistency.
Use more cauliflower, or any other roasting vegetable you love.
Straight from your kitchens.
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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 🙂
I made this with 300mls of homemade cashew cream instead of silken tofu and added a few leaves of rocket leaves to it. It was so delicious! Will def make again! Thanks so much for the recipe!!
Hey Jennifer, that’s a great substitution for a soy-free option, thanks for sharing, I’m so happy you enjoyed it 💚