High-Protein Beetroot Medi Bowl
A nourishing beetroot bowl with potatoes, cauliflower, and chickpeas, packed with protein and rich in iron, magnesium, and vitamins. Perfect for a satisfying plant-based meal.
Servings
Ingredients
- 10.5 oz small potatoes chopped into wedges
- 1 tbsp olive oil divided
- 1 large beetroot peeled and diced
- ½ small cauliflower head chopped into florets
- 1.5 cups cooked chickpeas divided
- 2 tbsp pumpkin seeds
- 2 tbsp fresh lemon juice
- 10.5 oz silken tofu
- 1 tbsp maple syrup
- 1 garlic cloves peeled
- 2 scallions finely chopped
- 2 tbsp fresh dill
- 1 tsp black sesame seeds
Spice Mix
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp ground turmeric
- ¼ tsp chili powder
- ¼ tsp 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
Nutritional Information - Per Serving
Calories 605kcal | Carbohydrates 84g | Protein 30g | Fat 19g | Sodium 432mg | Fiber 18g | Vitamin A 150IU | Vitamin C 71mg | Calcium 213mg | Iron 10mg