Save Savor the essence of the sun-drenched Mediterranean with this vibrant and wholesome Roasted Vegetable Bowl. Featuring golden, herb-crusted potatoes, caramelized red onions, and protein-packed chickpeas, this dish is served over a uniquely creamy tzatziki sauce made with tofu and cashews for extra richness. It's a nourishing, high-protein meal that brings restaurant-quality flavors to your home kitchen.
Save The beauty of this bowl lies in the contrast of textures and temperatures. The warm, slightly crispy roasted potatoes and chickpeas pair perfectly with the cool, garlicky creaminess of the homemade tzatziki. It is an ideal meal-prep option that stays delicious whether served immediately or enjoyed as leftovers.
Ingredients
- Roasted Vegetables
- 1 can (15 oz / 400 g) chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 red onion, cut into wedges
- 3 cups (about 500 g) potatoes, cut into ¾-inch cubes
- 3 tbsp olive oil
- 1 tbsp paprika
- 2 tsp dried basil
- 3 tsp garlic powder
- 3 tsp dried oregano
- 1 tsp dried dill
- 1 tsp dried parsley
- ¾ tsp salt (optional, to taste)
- ½ tsp freshly ground black pepper
- Tzatziki Sauce
- ½ cucumber, grated and excess moisture squeezed out
- 2 cups (480 g) plain yogurt (Greek or plant-based)
- ½ cup (70 g) raw cashews
- 1 cup (120 g) firm tofu
- 2 garlic cloves, minced
- 2 tbsp red wine vinegar
- ¼ cup (10 g) fresh dill, chopped
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp lemon juice
Instructions
- Step 1
- Preheat oven to 400°F (200°C).
- Step 2
- Prepare potatoes, bell pepper, and onion as described. Rinse and drain chickpeas.
- Step 3
- In a small bowl, mix paprika, basil, garlic powder, oregano, dill, parsley, salt, and pepper.
- Step 4
- On a large baking sheet, toss potatoes, bell pepper, onion, and chickpeas with olive oil and spice blend until evenly coated. Spread in a single layer.
- Step 5
- Roast for 40 minutes, stirring halfway through, until vegetables are golden and tender with caramelized edges.
- Step 6
- Meanwhile, in a blender, combine yogurt, cashews, tofu, and garlic. Blend until smooth and creamy.
- Step 7
- Grate cucumber, squeeze out excess water. Transfer blended mixture to a bowl and stir in cucumber, dill, red wine vinegar, salt, pepper, and lemon juice. Adjust seasonings to taste.
- Step 8
- To serve, spread a generous layer of tzatziki sauce onto each bowl or plate. Top with roasted vegetables and chickpeas. Serve immediately.
Zusatztipps für die Zubereitung
To ensure your vegetables roast perfectly, avoid overcrowding the baking sheet. If the vegetables are too close together, they will steam instead of caramelizing. Additionally, using a clean kitchen towel to squeeze every bit of moisture from the grated cucumber is the secret to a thick, rich tzatziki sauce.
Varianten und Anpassungen
This recipe is highly versatile. You can substitute sweet potatoes for regular potatoes for a sweeter profile, or add seasonal vegetables like zucchini or eggplant to the roasting tray. To make the entire dish vegan, simply opt for a plant-based yogurt in the sauce preparation.
Serviervorschläge
Serve this bowl alongside warm, toasted pita bread or over a bed of fluffy quinoa for a more substantial meal. A final garnish of fresh parsley or a bright squeeze of lemon juice just before serving adds a wonderful citrusy lift to the roasted flavors.
Save Whether you are looking for a high-protein lunch or a vibrant dinner option, this Mediterranean Roasted Vegetables Bowl is sure to become a staple in your kitchen. Enjoy the balance of fresh herbs and hearty vegetables in every bite.
Recipe FAQ
- → How do I get perfectly roasted vegetables?
Roast vegetables at 400°F (200°C) for about 40 minutes, stirring halfway through to ensure even caramelization and tenderness.
- → Can I substitute any vegetables in the bowl?
Yes, sweet potatoes, zucchini, or eggplant can be added or swapped for variety while maintaining great flavor.
- → What’s the best way to make creamy tzatziki sauce?
Blend yogurt with raw cashews, tofu, garlic, and fresh grated cucumber to achieve a smooth, protein-rich sauce with vibrant freshness.
- → How can I make this dish vegan?
Use plant-based yogurt instead of dairy yogurt in the tzatziki sauce and ensure your cashews and tofu are vegan-friendly.
- → What are good side pairings for this bowl?
This vegetable bowl pairs well with warm pita bread, quinoa, or a fresh side salad to round out the meal.
- → How should I season the vegetables for best flavor?
Use a blend of paprika, dried basil, garlic powder, oregano, dill, parsley, salt, and black pepper to bring out rich Mediterranean flavors.