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“Totally delicious! Made it for lunch – super easy and really tasty. Only change was I did sweet potato wedges rather than half-a-potato – just to speed up the cooking time as I was hungry … It will be a lunchtime regular now. Thanks for another great recipe 😀”
I’ve been fully plant-based for over 7 years now, and this is the sort of delicious meal I come back to again and again as a nutritionist. It’s so easy to put together; I usually have most of the ingredients on hand, and it’s nutritionally balanced! What more could you need?
The sweet potatoes are cooked until soft and slightly caramelized and topped with a protein-rich lentil tabbouleh. The hummus dressing is so creamy, and the pumpkin seeds add a lovely crunch. It only requires 15 minutes of actual prep, with the oven doing most of the work, and results in minimal dishes, making it perfect for a weeknight. With its hint of Mediterranean and Middle Eastern flavors, this is an absolute crowd-pleaser!
Why This Recipe Works
- Easy to prepare with easily accessible ingredients and steps.
- Nutrient-dense, packed with vitamins, fiber (22 g), and protein (24 g). Combining 11 unique plants, it’s also a feast for your microbiome!
- Perfectly balanced flavors, from sweet and savory to slightly tangy, with the deliciously creamy hummus dressing.
- Allergen-friendly: vegan, gluten-free, nut-free, and soy-free to cater to different dietary needs or preferences.
Ingredient Notes
- Sweet potatoes are a fantastic source of fiber, vitamins C and A and minerals. They add a natural sweetness that contrasts beautifully with the savory lentils. For a variation, try purple sweet potatoes!
- Lentils provide a high-protein base, making this bowl filling and satisfying. Feel free to substitute with chickpeas or cannellini beans if preferred.
- Hummus and lemon juice dressing adds creaminess and a zesty flavor, enhancing the overall taste of the bowl. This might be one of the most effortless dressings we’ve made!
- Sumac, with its tangy, lemony flavor, makes a lovely sprinkle. It can be substituted with dukkah, sweet paprika, or chili powder for a quick.
Step-By-Step Instructions
Begin by preheating your oven for the sweet potatoes, ensuring they cook to perfection. Prepare the sweet potatoes and put them face down on a baking sheet in the oven. As they bake, mix together the lentils, vegetables, and fresh herbs for the tabbouleh. Whisk the dressing ingredients in a jar, adjusting the consistency with water as needed. Once baked, assemble by topping the sweet potatoes with the tabbouleh, drizzling with dressing, and finishing with sumac and pumpkin seeds.
Variations and Tips
- To switch things up, add roasted chickpeas for extra crunch and protein.
- For a low-carb option, substitute sweet potatoes with roasted cauliflower steaks.
- To make this dish ahead of time, prep the components separately and assemble before serving.
- Remember, the dressing can be customized to your liking—play around with the amount of lemon juice and agave syrup to find your perfect balance.
- Swap the green onions for finely chopped red onions for a stronger flavor.
- Add a drizzle of extra virgin olive oil for a robust flavor.
Why You’ll Love This Roasted Sweet Potato Tabbouleh Bowl
- Delicious
- Nutritious
- Satisfying
- Quick Dinner
- Mediterranean flavors
Roasted Sweet Potato Tabbouleh Bowl
Ingredients
- 2 medium sweet potato - approx 550g
- 1.5 cups (300 g) cooked lentils
- 7 oz (100 g) tomatoes - finely chopped
- 1 (1 small) cucumbers - finely diced
- 2 scallions - finely chopped (scallions)
- 1 garlic clove - minced
- ¼ cup (11 g) fresh mint - finely chopped
- ¼ cup (15 g) fresh parsley - finely chopped
- sea salt flakes - to taste
- freshly cracked black pepper - to taste
- ¼ tsp (1 g) sumac
- 2 tbsp (14 g) pepitas - pumpkin seeds
Sauce
- ¼ cup (60 g) hummus
- 1 tbsp (15 ml) lemon juice
- 1 tsp (5 ml ) maple syrup
- water - to thin to desired consistency (optional)
Instructions
- Preheat your oven to 400 °F (200 °C), with the fan on. Slice the sweet potatoes in half lengthwise.
- Place the sweet potatoes face down on a baking tray lined with parchment paper. Bake for 45 minutes until tender.
- While the potatoes are baking, prepare the filling. Mix together the lentils, tomatoes, cucumber, green onions, garlic, mint, parsley, and season with salt and pepper to taste.
- In a small jar, whisk together the hummus, lemon juice, and maple syrup. Add a little bit of water if necessary to thin the sauce to your preferred consistency.
- Once the sweet potatoes are baked, flip them over and gently mash the insides with a fork.
- Top the sweet potatoes with the lentil tabbouleh. Drizzle generously with the hummus dressing. Sprinkle with sumac and pumpkin seeds, and enjoy!
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Hi Sarah. Love all your recipes. I was wondering , as you are French/Australian could you please put oven temps in centigrade as well?
Hi Helen, all the recipes should have both options! I’m sorry it was missed on this one. Thank you for pointing it out to us; I’ve adjusted the recipe card now. If you ever notice it’s missing on another recipe, I always appreciate the heads up ☺️ Hope you love it 🥰
Totally delicious! Made it for lunch – super easy and really tasty. Only change was I did sweet potato wedges rather than half-a-potato – just to speed up the cooking time as I was hungry … It will be a lunchtime regular now. Thanks for another great recipe 😀
Hi Vicky, so happy you loved it! Sweet potato wedges is a great time saving tip, thank you for sharing 🥰
This recipe looks fantastic,I can’t wait to try it. Just one clarification, is the maple syrup in the ingredients list interchangeable with the agave syrup in the recipe instructions?
Hi Marina, good catch! Thank you for bringing it to my attention, my preference is for maple syrup, but either would work really well here 🥰
Good news that it is maple syrup – I prefer that to honey!
Ooops, I meant agave, not honey!!
Haha perfect!
I’m new to the Mediterranean diet. When you mention lentils, are you talking about brown lentils?
Hi Suzie, how exciting! Welcome to this way of eating! Yes, when people do not specify which lentil is used, it’s usually brown lentils, the most common one! Saying that you could also use black/beluga or green lentils here, if that is what you have available. A little tip to keep it simple as you get started: canned lentils and beans in general are just as healthy as cooked from scratch and a great way to reduce prep time when cooking. They can even be a little bit easier to digest due to the way they are prepared. Just make sure to rinse well before using 😊
Hope you love the recipe, and don’t hesitate if you have any questions 🥰
I just made the Sweet Potato Tabbouleh dish and it was so tasty and so quick and easy to prepare. Just put the potato in in time. I trust you that it is nutritionally balanced.
It’s a keeper! Thank you.
I’m so happy you loved it! Thank you for sharing Bettina 🥰
This was a hit. We all loved it.
That makes me so happy 💚
I made this today and it is quite delicious. The only tweak I’d make is making sure the pepitas are toasted. I meant to toast mine and forgot and the chewy texture of raw pepitas was a little weird in this dish.
So happy you liked it 💚
Would like to try this recipe
Hope you love it!
I can’t wait to try this recipe, but I’m allergic to mint would I just double up on the parsley?
Absolutely, or you could use a little cilantro if you have some available 🙂 Hope you love it!
Easy, delicious, filling! Thank you
So happy you liked it 💚