Following the incredible popularity of our Mediterranean Roasted Potato Tzatziki Bowl, we’re excited to share a similar, equally delicious recipe: the High-Protein Mediterranean Pesto Bowl. This new creation offers a satisfying 35 g of protein and 25 g of fiber per serving. It’s super easy to whip up and uses widely available ingredients, making it the perfect midweek dinner. It would also make a beautiful side dish on the holiday table with its festive colors. You’re going to LOVE it!
Why This Recipe Works
- High in Protein: Packed with 35 g of protein.
- Fiber-Rich & packed with plant diversity: Offers a substantial 25 g of fiber and a combo of 9 unique plants, making it a feast for your microbiome.
- Rich in Iron: more information below
- Easy to Make: Simple steps and quick prep with minimal dishes!
- Flavorful and Fresh: Uses fresh, wholesome ingredients that taste amazing.
- Perfect for Dinner: A complete and satisfying meal, perfect for an easy and delicious weeknight dinner.
Step-By-Step Instructions
Begin by preheating your oven to 400F/200C. Combine potatoes with onion powder, sumac, sea salt flakes, and half a tablespoon of extra virgin olive oil in a large bowl. Bake for 20 minutes. Mix broccoli with the remaining olive oil, add it to the potatoes, and then add tomatoes. Continue baking for another 20 minutes. Toast pine nuts in a small oven-safe dish for 7 minutes. Blend basil, nutritional yeast, beans, garlic, lemon juice, salt, and soy milk until smooth. Layer the dip onto a plate, top with the roasted veggies, and sprinkle with pine nuts. Et voila!
Ingredient Notes
Potatoes: Great source of vitamin C, iron, and potassium. Can substitute with sweet potatoes for a different flavor.
Cherry Tomatoes: Rich in antioxidants, they add a delightful juicy texture. Grape tomatoes are a good alternative.
Broccoli: High in vitamins K and C, it adds a crunchy texture.
Basil: Delightful and aromatic, using fresh basil is key to the pesto’s flavor for the dip.
Cannellini Beans: Adds creaminess, protein, iron, and fiber. Great northern beans or butter beans can be used as a substitute.
Iron-Rich Recipe
Not only is this recipe protein and fiber packed, but it’s also a good source of iron, mainly due to the beans and potatoes with a whooping 10 mg per bowl.
FAQ
- Can I make this recipe nut-free? Yes, substitute pine nuts with seeds like sunflower or pumpkin.
- Is this recipe gluten-free? Yes, it’s naturally gluten-free.
- Are there any other bean options for the pesto dip? Yes, chickpeas or butter beans work well too.
- How long can I store leftovers? Keep in the fridge, sauce and veggies separated for up to 3 days.
Variations and Tips
Spice it Up: Add chili flakes or some black pepper for a spicy kick.
Roasting Magic: Experiment with roasting different vegetables like zucchini, artichoke, or eggplant.
Meal Prep Friendly: Make the sauce in advance and store it in a jar in the refrigerator for a quick, healthy meal.
Boost of Greens: Add spinach or kale to the pesto dip for more nutrients.
Why You’ll Love This High-Protein Mediterranean Pesto Bowl
- Nutrient-Dense
- High-Protein
- Vibrant
- Mediterranean
- Versatile
High-Protein Mediterranean Pesto Bowl
Equipment
Ingredients
- 600 g potatoes - skin on, diced
- 1 tsp onion powder
- 1 tsp sumac
- ¼ tsp (0.25 tsp) sea salt flakes
- 1 tbsp olive oil
- 200 g cherry tomatoes
- 1 broccoli - head chopped into florets
- 1 tbsp pine nuts
Pesto Bean Dip
- 1 cup (24 g) fresh basil - packed
- ½ cup (22 g) nutritional yeast
- 1.5 cup (268.5 g) cooked cannellini beans
- 2 garlic cloves
- 2 tbsp lemon juice
- 1 pinch sea salt flakes
- ⅓ cup (78.86 ml) soy milk
Instructions
- Preheat the oven to 400 °F.
- Combine potatoes with onion powder, sumac, sea salt flakes, and ½ tbsp olive oil. Bake for 20 minutes.
- Combine broccoli with ½ tbsp olive oil. Add to potatoes on the baking tray, mix, and add tomatoes. Bake for 20 minutes.
- Add pine nuts to a small oven-safe dish and bake for 7 minutes.
- Blend basil, nutritional yeast, beans, garlic, lemon juice, salt, and soy milk until smooth.
- Layer the dip onto a plate and top with the roasted potatoes, broccoli, and tomatoes. Sprinkle with the toasted pinenuts, and enjoy!
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Can I freeze the pesto?
I’m not sure if the texture would hold nicely, if you do want to give it a try,I’d recommend to let it defrost, then blend it again so it’s smoother 🙂
I have no idea how you made the pesto so green, but despite my pesto being a different colour, everything was super delicious! It took some time in the oven, but it was super easy to make too! Cannot wait to try more recipes, thank you so much!
Hey Eline, I’m so happy you enjoyed it!! I think sometimes it might depends on the blender used, and the greens might not be as well incorporated in the dip 🙂
Is this a good recipe to prep?
You could make the sauce in advance and potentially keep the roasted veggies separated for a couple of days, but it would be nicer with the veg straight out of the oven ☺️
Hi! Sub options for soy milk?
any neutral tasting milk (not coconut or flavored) 🙂
Hello
Could
I use chickpeas for the sauce instead? Thanks
absolutely 🙂
Super tasty and easy!
So happy you liked it 💚