Mediterranean Sweet Potato Bowls with Hummus, Olives & Feta

The Mediterranean diet is celebrated for its fresh, wholesome ingredients and incredible balance of flavors. If you love nourishing meals packed with vibrant colors and bold flavors, these Mediterranean Sweet Potato Bowls are just what you need. With roasted sweet potatoes, creamy hummus, tangy feta, and briny olives, this dish is a perfect fusion of nutrition and taste. Whether you’re meal-prepping for the week or preparing a quick and healthy dinner, these bowls bring together heart-healthy ingredients with minimal effort. Plus, they’re vegetarian and easy to customize to fit various dietary needs.

Ingredients Needed

For the Roasted Sweet Potatoes:

• 2 large sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the Mediterranean Bowl Base:

• 2 cups cooked quinoa or brown rice
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup hummus (store-bought or homemade)
• 1/4 cup chopped fresh parsley

For the Dressing:

• 3 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey (or maple syrup for a vegan option)
• 1 small garlic clove, minced
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Step-by-Step Instructions

Step 1: Roast the Sweet Potatoes

Preheat your oven to 400°F (200°C). Toss the cubed sweet potatoes with olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, flipping halfway through, until tender and slightly crispy.

Step 2: Prepare the Dressing

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (or maple syrup), minced garlic, dried oregano, salt, and pepper. Set aside.

Step 3: Assemble the Bowls

Divide the cooked quinoa or brown rice into serving bowls. Top each bowl with roasted sweet potatoes, cherry tomatoes, cucumber, red onion, olives, feta cheese, and a dollop of hummus.

Step 4: Drizzle and Garnish

Drizzle the prepared dressing over each bowl and sprinkle with fresh parsley. Serve immediately and enjoy!

Why This Recipe Works

The natural sweetness of roasted sweet potatoes pairs beautifully with the savory Mediterranean ingredients. The hummus adds creaminess, while feta and olives provide a tangy, salty contrast. Plus, the quinoa or rice base makes it hearty and satisfying, perfect for a nourishing meal.

Variations & Customizations

Classic Version

Follow the recipe as-is for a well-balanced Mediterranean dish.

High-Protein Version

Add grilled chicken, chickpeas, or tofu for extra protein.

Low-Carb Version

Swap quinoa or rice for cauliflower rice or a bed of leafy greens.

Vegan Version

Use a plant-based feta substitute or omit the cheese altogether. Choose maple syrup instead of honey for the dressing.

COOKING Note

For even crispier sweet potatoes, spread them out on the baking sheet so they roast evenly without steaming. You can also broil them for an extra 2-3 minutes at the end for added crispiness.

Serving Suggestions

Pair these bowls with warm pita bread or a side of tzatziki for an extra Mediterranean touch. They also make a great meal-prep option—store ingredients separately and assemble fresh when ready to eat.

Helpful Tips

• Cut sweet potatoes evenly for consistent roasting.
• Use fresh lemon juice for the best flavor in the dressing.
• Rinse quinoa before cooking to remove bitterness.
• Make it ahead—store ingredients separately and assemble fresh when serving.

Prep Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Nutritional Information (Per Serving)

• Calories: 420
• Protein: 12g
• Sodium: 480mg
• Carbohydrates: 55g
• Fat: 18g
• Fiber: 8g

Common Mistakes to Avoid

• Overcrowding the baking sheet: Sweet potatoes won’t crisp properly if they’re too close together.
• Skipping the dressing: It ties all the flavors together.
• Using too much hummus: A little goes a long way to keep the balance of flavors.
• Not seasoning enough: Don’t forget to taste and adjust seasonings before serving.

Conclusion

These Mediterranean Sweet Potato Bowls offer a delicious, nourishing, and easy-to-make meal packed with vibrant flavors. Whether you’re enjoying them fresh or as a meal-prep option, they bring together the best of Mediterranean cuisine in a wholesome and satisfying way.

Frequently Asked Questions (FAQs)

Q: Can I make this dish ahead of time?

A: Yes! Roast the sweet potatoes and prepare the quinoa in advance. Store everything separately and assemble when ready to eat.

Q: What can I use instead of feta cheese?

A: Try goat cheese, dairy-free feta, or simply omit it for a vegan option.

Q: How do I store leftovers?

A: Keep all components in separate airtight containers in the refrigerator for up to 4 days.

Q: Can I serve this bowl warm or cold?

A: It’s delicious both ways! Enjoy warm sweet potatoes with room-temperature toppings, or eat everything cold for a refreshing meal.

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