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I’m so excited for you to discover this Mediterranean Roasted Potato & Tzatziki Bowl! It’s packed with nourishing ingredients, incredibly easy to make, and delivers on both flavor and nutrition. This bowl combines perfectly roasted potatoes, crispy chickpeas, juicy tomatoes, and a creamy, fragrant homemade tzatziki that will make you feel like you’re enjoying lunch at a seaside Mediterranean café.
This recipe is the perfect example of how eating healthy absolutely does not have to be boring or complicated! Each bowl delivers a nourishing experience with 27 g of protein, 19 g of fiber and is iron-rich (10mg per serving), and will leave you feeling satisfied and energized.
With millions of views across our social platforms, this is one of my most viral recipes for very good reasons. It’s so good I even had to include it in my debut It’s been tested and approved by 100’s of people in the community, with many commenting it’s earned a spot on their weekly rotation. And 2 years later, I still make it on a regular basis, and it’s my meal of choice if I need to show someone that eating plant-based is simply just delicious!
Why I Love This Recipe
- Iron-Rich: With 10 mg of iron per serving, this bowl is a great way to support your iron intake, especially on a plant-based diet. The nonheme iron present in this recipe, is made more bioavailable by pairing it with garlic and lemon juice (vitamin C).
- High-Fiber: This recipe is packed with fiber from the potatoes, chickpeas, and broccoli, supporting digestive health and keeping you full for longer.
- Protein-Packed: with 27 g per bowl.
- Easy to Make: It comes together in just a few simple steps with minimal clean-up, perfect for mid-week meals. Yet it’s so delicious, it can double as a hosting meal.
- Customizable: You can easily swap the herbs or even switch up the vegetables to what you have on hand.
Ingredient Notes
- Potatoes: Not only delicious and one of the most satisfying food, potatoes are a great source of fiber, and surprisingly iron. Make sure to keep the skin on (wash well) to make the most of its nutrients.
- Chickpeas: Good source of protein, fiber and iron, chickpeas add a hearty texture to this bowl. They are perfect for plant-based meals and can be replaced with white beans, such as butter beans or lentils.
- Broccoli: Rich in vitamins C and K, broccoli adds a nutrient boost to this dish. To get an extra boost of sulforaphane (a compound known for its antioxidant-like properties), chop the broccoli 40 minutes before using it. This will allow to maximise its sulphorane production.
- Harissa: A spicy North African chili paste that adds warmth and depth to the dish. If you don’t have harissa, you can use a mix of paprika and chili powder.
- Tzatziki: The combination of soy yogurt, cucumber, dill, and garlic creates a refreshing sauce. If you can’t find fresh dill, mint will work as a substitute.
How to make this recipe (summary)
Start by preheating your oven to 390°F (200°C) for optimal roasting. Prepare the potatoes by tossing them in a large bowl with lemon zest, thyme, oregano, onion flakes, a pinch of salt, and half the olive oil. Roast the potatoes for 20 minutes. Prepare the chickpeas and broccoli by combining harissa, maple syrup, cumin, the remaining olive oil, and a pinch of salt in the same bowl. Coat the chickpeas and broccoli, then add them to the baking tray with the potatoes, roasting everything for another 20 minutes. Toast the almonds by placing them in an oven-safe dish and roasting for around 7 minutes. Once toasted, roughly chop the almonds.
Make the tzatziki by grating the cucumber, removing excess water with a cloth, and mixing it with soy yogurt, dill, garlic, lemon juice, salt, and pepper.
Assemble the bowl by layering the tzatziki at the bottom, then topping with the roasted veggies, baby tomatoes, and almonds. View recipe card below for detailed instructions.
Variations and Tips
- Swap the protein: You could use white beans instead of chickpeas or even lentils (only bake for half the time in the oven if using lentils). To up the protein, add more chickpeas, or sub for tofu or tempeh cubes, or grilled seitan.
- Tzatziki swaps: If you can’t find any dill, you could replace it with fresh mint or parsley.
- Broccoli nutrients: To make the most of broccoli’s nutrient, chop it 40 minutes before cooking. This will allow to maximize it’s sulphoraphane productions, a compound known for its anti-cancer properties.
- Yogurt Option: I choose to use soy yogurt for its added protein, but I know that’s not always available, and any thick yogurt will work here. If choosing a lower protein option, I recommend blending a bit of extra firm tofu into the yogurt, or adding some of your protein of choice.
- If you love this one, make sure you check out our High-Protein Beetroot Medi Bowl for a delicious beetroot sauce twist. You’ll also love this High-Protein Mediterranean Pesto Bowl, Sweet & Spicy Roasted Veggies on White Bean Spread or Roasted Cauliflower Bowl with Garlic Confit Yogurt Dip.
Why You’ll Love This Mediterranean Potato Tzatziki Bowl TLDR
- Flavorful
- Nutrient-Dense
- Versatile
- Crowd-Pleaser (an extremely popular recipe on our socials and blog)
Mediterranean Roasted Potato Tzatziki Bowl
A flavorful, easy-to-make mid-week dinner featuring roasted potatoes, chickpeas, and broccoli with a homemade tzatziki sauce.
Equipment
Ingredients
Roasted Veggies
- 21 oz (600 g) potatoes - I like small cocktail potatoes with the skin on
- 1 lemon zest
- 1 tsp (1 g) dry thyme
- 1 tsp (1 g) dried oregano
- 1 tsp (2 g) onion flakes
- ¼ tsp sea salt flakes - divided
- 1 tbsp (15 ml) olive oil - divided
- 2 tsp (10 g) harissa paste
- 2 tsp (10 ml) maple syrup
- 1 tsp (2 g) ground cumin
- 1 cup (165 g) chickpeas - cooked
- 1 broccoli - head chopped into florets
Tzatziki
- 1 small cucumber
- 1 cup (240 g) thick dairy-free yogurt - I used soy
- ¼ cup (12 g) fresh dill - finely chopped
- 1 garlic cloves - minced
- 2 tbsp (30 ml) lemon juice
- salt and pepper to taste
Toppings
- ½ cup (75 g) cherry tomatoes - chopped in half
- 10 almonds - roughly chopped
Instructions
- Prepare the roasted veggies: Preheat the oven to 400°F (200°C).
- Wash the potatoes thoroughly with the skin on (for a more nutrient-dense option!) and chop them into wedges shape.
- In a large bowl, mix together the diced potatoes, lemon zest, thyme, oregano, onion flakes, a pinch of salt, plus 1½ teaspoons (8 ml) of the olive oil. Ensure the potatoes are well coated.
- Spread the potatoes on a baking tray and bake in the preheated oven for 20 minutes.
- In the same large mixing bowl, combine the harissa, maple syrup, cumin, the remaining half of the olive oil, and a pinch of salt. Add the chickpeas and broccoli florets, mixing well to coat them thoroughly.
- Add the chickpeas and broccoli to the baking tray with the potatoes and continue to bake for an additional 20 minutes.
- While the vegetables are roasting, place the almonds in an oven-safe dish and bake for 7 minutes. Once done, remove from the oven and chop roughly. Alternatively you can use pre-roasted almonds.
- Prepare the tzatziki: Grate the cucumber and use a clean cloth to squeeze out any excess water. In a medium-sized bowl, mix together the soy yogurt, grated cucumber, dill, garlic and lemon juice, and season with salt and pepper to taste.
- To serve, spread the tzatziki in a bowl. Add the roasted vegetables on top, followed by the tomatoes and almonds. Enjoy!
Notes
Potatoes: The skin of the potatoes contains lots of nutrients. If possible, keep them on. If you’re using larger potatoes, chop in a similar size than the wedges in my video, or if keeping them in larger bites, consider cooking them for 30 minutes before adding the chickpeas and broccoli.
Cooking time: All ovens are a bit different. Make sure the chickpeas are slightly crispy and the potatoes golden before removing from the oven.
Almonds: You can skip the almond roasting step and use pre-roasted almonds.
Dill: I like to keep a little bit of extra fresh dill to sprinkle on the top of the dish asgarnish, but that’s totally optional.
Video
FAQ
Can I make this dish ahead of time?
You can make the tzatziki ahead of time, and marinade the potatoes and chickpeas and broccoli, however I recommend roasting them when serving.
Is this recipe gluten-free?
Yes, it is gluten-free!
Can I make this recipe nut-free?
Yes, use pumpkin seeds instead of almonds
Can I freeze this dish?
No, this meal is not freezer friendly.
How can I store the leftovers?
This one is best enjoyed straight away, but you could store the tzatziki and veggies separately in the fridge in airtight containers and reheat the veggies before serving.
I can’t find soy yogurt, what can I use instead?
Any thick neutral tasting yogurt will work.
I can’t find fresh Dill, what can I use?
Fresh mint makes for a delicious alternative.
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