Meals · High Protein
Crispy Chickpea Salad Bowl with Sweet Potato (35g Protein)
This Mediterranean-inspired bowl delivers 30 grams of plant-based protein and 702 calories per serving. Crispy roasted chickpeas and edamame join creamy tahini-lemon dressing over spinach with roasted sweet potato wedges.
Nutrition per serving
- Protein
- 35 g
- Calories
- 652
- Carbs
- 68 g
- Fat
- 32 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- can canned chickpeas
- large sweet potato
- oz baby spinach
- medium avocado
- medium cucumber
- oz firm tofu
- cup shelled edamame
- cup fresh parsley
- tbsp lemon juice
- tbsp olive oil
- tbsp tahini
- cloves garlic
- tsp smoked paprika
- tsp cumin
- tsp kosher salt
Steps
- Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper.
- Prep the chickpeas: Pat chickpeas very dry with paper towels. Toss with half the olive oil, paprika, cumin, and a pinch of salt.
- Prep the sweet potato: Cut sweet potato into 1-inch cubes. Toss with remaining olive oil and a pinch of salt.
- Roast: Spread chickpeas and sweet potato on the sheet pan in a single layer, keeping them separate. Roast 30-35 minutes, stirring halfway, until chickpeas are crispy and sweet potato is tender.
- Make the dressing: While vegetables roast, blend tofu, tahini, lemon juice, garlic, parsley, and 2-3 tablespoons water until smooth and creamy. Season with salt.
- Assemble bowls: Divide spinach between two bowls. Top with roasted sweet potato, crispy chickpeas, edamame, diced cucumber, and avocado cubes.
- Serve: Drizzle generously with the tofu-tahini dressing. Serve warm or at room temperature.
Why This Works
Hitting 30 grams of plant-based protein requires stacking multiple sources: chickpeas contribute 12 grams, edamame adds 8 grams, and tofu provides another 10 grams per serving. The tahini dressing brings sesame's complete amino acid profile. Roasting the chickpeas at high heat drives out moisture, creating a crunchy texture that holds up against the creamy dressing. Sweet potato adds complex carbs and fiber for sustained energy, while the spinach base keeps the bowl nutrient-dense without excess calories.
Crispy Chickpea Secrets
The key to truly crispy chickpeas: dry them thoroughly with paper towels, removing any loose skins that cause sogginess. Spread in a single layer with space between each chickpea. Overcrowding steams instead of roasts. Shake the pan halfway through cooking. They'll crisp more as they cool. Store leftover roasted chickpeas in an open container at room temperature. Refrigerating makes them soft.
Make-Ahead & Storage
Roast chickpeas and sweet potato up to 3 days ahead; store separately at room temperature (chickpeas) and refrigerated (sweet potato). The tahini dressing keeps for 1 week refrigerated. It thickens when cold, so thin with water before drizzling. Prep tofu and edamame up to 4 days ahead. Assemble bowls fresh to maintain texture contrast between crispy and creamy elements.
Protein Swaps
Not a tofu fan? Swap for an extra half-can of chickpeas or 2 hard-boiled eggs (adds 12g protein). Tempeh works well cubed and roasted alongside the sweet potato. For more protein, add 2 tablespoons hemp hearts (6g protein) or a handful of pumpkin seeds. The bowl is naturally vegan and gluten-free as written. Dice into 1/2-inch cubes for even distribution.
Sources Research-Backed
Frequently Asked Questions
Can I freeze crispy chickpea salad bowls?
Freeze the roasted sweet potato and tofu for up to 2 months, but not the chickpeas or fresh components. Chickpeas lose their crispiness when frozen and thawed. Roast fresh chickpeas when assembling, and store tahini dressing separately in the refrigerator.
How do I scale this bowl recipe for a larger group?
Double or triple all ingredients proportionally. Use multiple sheet pans to avoid overcrowding the chickpeas and sweet potatoes. The tahini dressing scales well. Make extra and store for up to a week. Assemble individual bowls right before serving to keep textures distinct.
What can I substitute for the tahini dressing?
Greek yogurt mixed with lemon juice and garlic makes a high-protein alternative. Hummus thinned with olive oil and lemon also works well. Both add extra protein to the bowl. Avoid oil-based vinaigrettes, as they don't complement the Mediterranean flavor profile.
