Craving a vibrant, satisfying meal that’s also incredibly good for you? This Roasted Sweet Potato and Chickpea Buddha Bowl is a perfect healthy bowl dinner idea, packed with flavor and plant-based goodness. It’s simple to prepare and a delightful way to nourish your body.
Key Ingredients & Substitutions:
- Sweet Potatoes: You can use butternut squash or regular potatoes.
- Chickpeas: Other beans like cannellini or black beans work well.
- Spinach: Kale or mixed greens are great alternatives.
- Tahini: Almond butter or cashew butter can be used for the dressing.
- Lemon Juice: Lime juice also brightens the dressing.
Ingredients:
For the Bowl:
- 2 medium sweet potatoes, peeled and diced into 1-inch cubes
- 1 (15-ounce) can chickpeas, rinsed and drained
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- ½ teaspoon cumin
- ¼ teaspoon garlic powder
- Salt and black pepper to taste
- 4 cups fresh spinach
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, thinly sliced (optional)
- 2 tablespoons chopped fresh cilantro (optional, for garnish)
For the Tahini Dressing:
- ¼ cup tahini
- 2 tablespoons fresh lemon juice
- 1 tablespoon water (add more to reach desired consistency)
- 1 clove garlic, minced
- ½ teaspoon maple syrup or honey
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 2
- Tools Needed: Baking sheet, large bowl, small bowl, whisk
Step-by-Step Instructions:
1. Prepare the Sweet Potatoes and Chickpeas
Preheat your oven to 400°F (200°C). In a large bowl, toss the diced sweet potatoes and drained chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper until evenly coated. Spread them in a single layer on a baking sheet.
2. Roast until Tender
Roast for 20-25 minutes, or until the sweet potatoes are tender and lightly caramelized, and the chickpeas are slightly crispy. Flip them halfway through cooking for even roasting.
3. Make the Tahini Dressing
While the vegetables are roasting, whisk together the tahini, lemon juice, water, minced garlic, maple syrup, salt, and pepper in a small bowl. Add more water, a teaspoon at a time, until the dressing reaches your desired pourable consistency.
4. Assemble Your Buddha Bowls
Divide the fresh spinach between two bowls. Top the spinach with the roasted sweet potatoes and chickpeas, cherry tomatoes, and red onion if using. Drizzle generously with the creamy tahini dressing.
5. Garnish and Serve
Garnish your healthy bowl dinner with fresh cilantro, if desired. Serve immediately and enjoy your delicious, nutrient-packed meal.
Variation Ideas:
- Add a handful of toasted nuts or seeds (like pumpkin or sunflower seeds) for extra crunch.
- Include avocado slices for healthy fats and creamy texture.
- Swap the spinach for quinoa or brown rice as a base for a heartier meal.
- Add a pinch of cayenne pepper to the roasting vegetables for a spicy kick.
Storage Instructions:
Store leftover roasted vegetables and dressing separately in airtight containers in the refrigerator for up to 3-4 days. Reheat the vegetables gently in the microwave or oven, then assemble with fresh greens and dressing before serving. This makes healthy bowl dinner ideas easy to meal prep.
Frequently Asked Questions (FAQ):
Can I prepare components in advance?
Yes, you can roast the sweet potatoes and chickpeas and make the dressing a day or two ahead. Store them separately in the refrigerator.
Is this recipe gluten-free?
Yes, this Roasted Sweet Potato and Chickpea Buddha Bowl is naturally gluten-free.
Can I add other vegetables?
Absolutely! Broccoli, bell peppers, or zucchini would be delicious additions to roast alongside the sweet potatoes.
How can I make the chickpeas extra crispy?
Ensure your chickpeas are thoroughly dry before tossing with oil and spices, and spread them in a single layer without overcrowding the baking sheet.
What if I don’t have tahini?
You can use a nut butter like almond or cashew butter as a substitute for tahini in the dressing.
Is this recipe suitable for meal prepping?
Yes, this is an excellent healthy bowl dinner idea for meal prepping. Prepare all components, store them separately, and assemble just before eating.
