High-Protein Roasted Potato Tzatziki Bowls are the vegan dinner. It is very creamy and bright taste. Golden, crispy roasted potatoes are the main attraction, with a spicy, herbaceous tzatziki sauce at the bottom. Cucumbers, cherry tomatoes, mint and red onions are there in these delicious and healthy bowls. It also contains chickpeas which has fiber and vegan protein. Serve these High-Protein Roasted Potato Tzatziki Bowls with grilled chicken, brown rice, or hot sauce.
WHAT MAKES THIS DISH SPECIAL?
- The special thing is that the potatoes are nicely soft from the inside and crisp from the outside.
- Greek yogurt can add the protein and calcium in this tzatziki sauce.
- Zatar spice in the chickpea mixture will enhance the flavor of these bowls.
STATS:
- Calories: 420 kcal
- Preparation time: 15 minutes
- Serving: 4
- Cooking time: Thirty minutes
- Total duration: Forty-five minutes
- Cuisine: Mediterranean
- Serving size: 1 bowl
- Course: Main Course
- Diet: High-Protein
EQUIPMENT:
- Baking sheet
- Mixing bowls
- Knife
- Grater
- Cutting board
- Spoon
INGREDIENTS:
- 1½ pounds baby gold potatoes
- 6 tbsp. olive oil
- 1 tsp. salt
- ½ tsp. ground pepper
- 1 large English cucumber
- 1¼ cups Greek yogurt
- 2 tbsp. juice of lemon
- Two tsp. dill
- One tsp. mint leaves
- 2 garlic cloves
- 1 can of chickpeas
- 1 cup cherry tomatoes
- ½ cup red onion
INGREDIENT NOTES:
POTATOES:
- Potatoes contain potassium, which lowers blood pressure, and they are good for heart health. We keep the skin on these potatoes, so you’ll also receive a good amount of fiber, which is good for your stomach.
TZATZIKI SAUCE:
- Tzatziki sauce is prepared with a combination of Greek yogurt, cucumber, garlic, dill, and lemon zest. Greek yogurt is abundant in calcium and protein, while the other ingredients provide some antioxidants.
TOMATOES:
- Tomatoes contain lycopene, which lowers the risk of cancer and heart disease. Tomatoes also include vitamins A and C in addition to being high in fiber, which strengthens your immune system.
CHICKPEAS:
- Chickpeas provide vegan-friendly protein and fiber, which helps us feel full. They also contain some iron and are high in folate.
INSTRUCTIONS:
- Put a tray on the center rack and warm the oven at 450°F.
- Then make the half slices of potatoes and add them in the vessel.
- Add the salt, oil, and black pepper and toss them to coat.
- Distribute the mixture into a uniform layer on the tray with care.
- Roast for about 35 minutes till the potatoes get soft and golden.
- When they get put them on the rack.
- In the meantime, grate one half of a cucumber with a box grater’s wide holes.
- Then, lay it on a fresh kitchen towel and press it over the sink to drain any extra liquid.
- Transfer to another vessel and mix in the yogurt, oil, lemon juice, dill, grated garlic, mint, and salt.
- Cut the remaining cucumber in half and put it in the bowl that has been set aside.
- Toss to coat after adding the rinsed chickpeas, halved tomatoes, red onion, oil, and the remaining salt.
- Divide the yogurt mixture into four shallow dishes. Place the chickpea mixture and roasted potatoes on top.
- Pour the remaining oil on the bowls and garnish with dill.
TIPS:
- You must squeeze the extra liquid from the grated cucumbers to keep your tzatziki from being loose or watery.
- Wash the onion slices in ice-cold water to soften the strong flavor. Then thoroughly drain them before mixing them with the remaining ingredients.
- You may replace white beans with chickpeas and use any mix of veggies.
- Consider adding za’atar to the chickpea mixture to provide the additional flavor. Za’atar is a spice combination that usually has a strong thyme taste in addition to sesame seeds, sumac, and occasionally coriander, cumin, oregano, and other spices.
STORAGE INFORMATION:
FRIDGE:
- Put the dish in the tight dish and store it for 3 to 4 days.
FREEZER:
- The potatoes will get soggy after freezing.
FAQs:
What is tzatziki, and how can we use it?
- Tzatziki sauce is a popular Greek yogurt-based sauce that is readily accessible in grocery stores. It is made with cucumber, lemon juice, dill, garlic, and Greek yogurt. Pair this sauce as a dip with pita bread or vegetables. You can also use this as a spread to make sandwiches or drizzle on the pasta salad or green salad.
How can I make it vegan?
- Use the vegan Greek Yogurt to make it vegan-friendly.
Will I utilize regular potatoes for this dish?
- Yes, we can easily use the regular potatoes to prepare this dish. Make the small chunks, then use them.
How can we add more protein content to this dish?
- You can add the tofu, chickpeas, or grilled chicken or beef to add additional protein content to the dish.
NUTRITIONAL INFORMATION:
Total carbs: 57g
Vitamin C: 44mg
Fiber: 10g
Total Sugars: 11g
Vitamin D: 0µg
Protein: 17g
Total Fat: 26g
Vitamin E: 3mg
Saturated Fat: 5g
Cholesterol: 9mg
Vitamin A: 22µg
Folate: 151µg
Vitamin K: 33µg
Sodium: 575mg
Calcium: 148mg
Iron: 4mg
Magnesium: 94mg
Potassium: 1260mg
Zinc: 2mg
Vitamin B12: 1µg
Omega: 3 0g
