Mediterranean sweet potato & chickpea bowl (No Oil, Low-Fat)
A vibrant, wholesome bowl packed with roasted sweet potatoes, protein-rich chickpeas, and fresh veggies, drizzled with a zesty lemon-tahini dressing—all without using any oil. Perfect for lunch or dinner, and full of fiber, vitamins, and plant-based protein.
Prep & Cook Time
Prep: 15 min
Cook: 25–30 min
Total: 40–45 min
Ingredients
For the bowl:
1 medium sweet potato, peeled & diced
1 cup cooked chickpeas (or canned, rinsed)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red bell pepper, diced
2 cups baby spinach or mixed greens
1 tsp smoked paprika
1 tsp ground cumin
Salt & black pepper, to taste
For the dressing (Oil-free):
2 tbsp tahini
2 tbsp fresh lemon juice
2–3 tbsp water (adjust for consistency)
1 garlic clove, minced
Salt, to taste
Optional toppings:
Fresh parsley, chopped
Pomegranate seeds
A sprinkle of sesame seeds
Instructions
1. Preheat oven to 200°C (400°F).
2. Prepare sweet potatoes: Place diced sweet potato on a baking tray lined with parchment paper. Sprinkle with paprika, cumin, salt, and pepper. Bake for 20–25 min until tender.
3. Prepare chickpeas: If desired, you can lightly season them with cumin and paprika and warm them in the oven for the last 10 min.
4. Prepare dressing: Whisk tahini, lemon juice, minced garlic, salt, and water in a small bowl until smooth and creamy. Adjust water to get a pourable consistency.
5. Assemble the bowl: In serving bowls, layer spinach/greens, roasted sweet potatoes, chickpeas, cherry tomatoes, cucumber, and bell pepper. Drizzle dressing on top.
6. Garnish with parsley, pomegranate seeds, or sesame seeds if using. Serve immediately.
Tips & Notes
You can steam sweet potatoes instead of baking to reduce cook time.
Use canned chickpeas for convenience. Make sure to rinse to remove excess sodium.
Tahini provides healthy fats, but you can reduce to 1 tbsp if you want extremely low-fat.
Optional: Add roasted garlic or paprika sprinkle for extra flavor without oil.
Nutritional Information
Calories: 280 kcal
Protein: 10 g
Carbs: 50 g
Fat: 4 g (mainly from tahini, otherwise negligible)
Fiber: 12 g
Sugar: 8 g