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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AMAZING! I used canned chickpeas and precooked beetroot as I had those in my pantry. I added in some rocket on top if the beetroot sauce and topped it either vegan feta. I also could not find tofu in our shops, but used vegan cottage cheese. Even with all the subs it came out super duper amazing!
Hey Cornelia, so happy you loved it! Thanks for sharing your substitutions too! Love the added rocket in there 😍
This was incredible! Do you have info on nutritional value/calories?
So happy you loved it!
Click “nutritional information” under the recipe instruction to unveil, we keep them hidden as numbers do not serve everyone 🙂
*SILKEN* tofu, people, *silken*. Close reading is a very useful skill I did not possess today but a little soy milk and my extra firm tofu did just fine. I predict this will be even better when I follow instructions next time.
The meal was not only gorgeous to look at but delicious and super filling. The hubs gave it 2 thumbs up even though beets aren’t his thing (allegedly. This is the 2nd beets dish he likes in less than a week!)
Haha I’m glad you could make it work! Would have been even more protein packed with the extra firm tofu! Sounds like the hubs is team beets now 😂
I wasn’t quite sure what to expect. Everything was almost done about the same time. It looked like a restaurant meal, I would describe it as an umami flavour. I was pleasantly surprised with the results, and that’s a result of the quality of the recipe that Sarah creates. Thank you. 🙏
Thanks so much Sandy! I’m so happy you loved this one 💚
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 😍