This vegan tzatziki bowl is an incredibly easy and nutritious meal, not to mention a great way to clean out your fridge at the end of the week.
It’s well balanced with starch in there, as well as protein from the chickpeas and Greek style yoghurt, and micronutrients from your vegetables, finishing with some healthy fats from the nuts and seeds, but you can adjust this to whatever works for you. If you want to cook with different vegetables to use up whatever you have, go for it. No almonds and pumpkin seeds but a full bag of hazelnuts and sunflower seeds? That’s fine. You can make this dish fully your own if the rough ratios are the same, it should turn out delicious.
You May Also Like: Bruschetta Bake Recipe
Nutritional Information
This dish serves 2-3 people, the following information is based on two servings per recipe.
Each bowl contains 743 calories, 32g of protein and 22g of fibre. You’ll get the full recommended daily amount of vitamin C, vitamin K, B6, copper and manganese. It also contains 35-40% of your daily B1, B2, B3 and B5, and 80% of your daily vitamin A, magnesium and potassium. One serving also contains 7.5mg of iron.
Ingredient Choices and Substitutions
There are several substitutions you can make here; swap the vegetables out for anything you have in your fridge. If you can, try to use a range of colours to get a variety of vitamins and minerals.
If you need to make this dish soy free, you can swap the tamari for coconut aminos. I used Alpro Greek Style for the vegan tzatziki, which is soy based, but you can use an oat or coconut based Greek yoghurt. The chopped nuts can either be skipped completely or replaced with an additional seed or extra pumpkin seeds.
How to store and does it keep?
This one isn’t the best due to the yoghurt base and the vegetables mixing. I’m afraid this dish can’t be reheated, but providing it’s stored in the fridge and covered, cold leftovers can be eaten the following day.
Vegan Tzatziki Bowl Recipe
Fresh vegan tzatziki with Greek style yoghurt, fresh lemon and cucumber gives this dish a sharp zesty base, topped with some lightly spiced chickpeas and herb vegetables and finished off with some chopped nuts for a delicious, balanced lunch or summer dinner.
This dish is gluten free, dairy free, and vegan friendly. It does contain nuts and soy.
Vegan Tzatziki Bowl Recipe
Ingredients
- 3 small potatoes chopped into wedges
- 2 small carrots in batons
- 100 g tenderstem broccoli
- 2 tsp sunflower oil
- 1 tsp dried tarragon
- Pinch of rosemary
- Salt
- Pepper
- 4 cloves garlic
- 1 can chickpeas drained and rinsed
- 1 tsp sunflower oil
- 1 ½ tsp dried harissa seasoning
- Salt
- Pepper
- Tzatziki
- 250 g vegan Greek yoghurt
- 15 g fresh dill
- 1 cucumber
- 2 tbsp lemon juice
- Toppings
- 40 g pumpkin seeds
- ½ tsp chilli powder
- Dash of tamari
- 15 g almonds
Instructions
-
Preheat oven to 190°c. Toss your wedges with the sunflower oil, tarragon and rosemary. Place on a large baking tray/ roasting dish and add salt and pepper. Place in the oven for 20-25 minutes.
-
While the potatoes are cooking, prep your other veg. Toss your chickpeas in the oil and harissa seasoning. After 20-25 minutes, add the remaining veg and chickpeas to the baking tray and return to the oven for a further 25 minutes.
-
Prep the tzatziki while everything else is in the oven. Grate your cucumber, then wrap it in a cloth to strain as much water out of it as possible. Chop your dill, then stir both the dill and stained cucumber into your yoghurt. Add the lemon juice.
-
Add the seeds to a small pan on low medium heat. Toast for 2-3 minutes before tossing in the chilli powder. Continue to toss for about 30 seconds then toss with the tamari. Set aside before serving.
-
Spread your tzatziki over the base of two large bowls/ plates. Remove your veg from the oven and divide it between your two bowls. Finally, top with the almonds and toasted seeds.
-
Serve and enjoy!
Until tomorrow,
Sophie
Leave a Reply