During my culinary adventures through West Africa, I discovered a life-changing combination: roasted sweet potatoes and plantains. Today, I’m sharing my vegan sweet potato plantain bowl with quinoa and crispy chickpeas – a nutrient-dense, plant-based powerhouse recipe that comes together in just 30 minutes!
This bowl brings together the best elements of healthy international cuisine – from the nutritious plantains of Africa to the protein-rich chickpeas of the Middle East and the South American superfood quinoa. A true vegan Buddha bowl recipe that not only satisfies hunger but fills your body with essential nutrients.
Why You’ll Love This Sweet Potato Plantain Bowl
This easy vegan bowl isn’t just a feast for the eyes with its colorful ingredients; it also offers numerous health benefits:
- Packed with plant-based protein from quinoa and chickpeas
- Rich in complex carbohydrates from sweet potatoes and plantains
- High in fiber for healthy digestion
- Gluten-free and 100% plant-based
- Perfect for meal prep – all components keep well in the refrigerator
- Adaptable to seasonal vegetables for year-round enjoyment
Plantains are also a true superfood often overlooked in vegan cooking. Unlike their sweet relatives, they’re starchy and, when cooked, resemble potatoes more than bananas. When roasted, they develop an irresistible caramelized flavor that pairs perfectly with earthy sweet potatoes.
Choosing the Perfect Plantain for Your Vegan Bowl
For the best sweet potato plantain bowl, selecting the right plantains is crucial:
- Look for yellow plantains with brown spots – they should be ripe but still firm
- Avoid completely green plantains – they’re too starchy and not sweet enough
- Avoid overripe, very soft plantains – they’ll fall apart when roasted
- If plantains aren’t available, you can crush plantain chips and roast them briefly, or simply double the sweet potatoes
In my kitchen in Tel Aviv, I use plantains from local Middle Eastern markets, where they’re often labeled as “platanos.” They bring Caribbean and African influences to my Middle Eastern cooking – a perfect culinary fusion!
The Journey Behind This Recipe
What makes this bowl truly special is how it connects cultures through food. During my travels through Ghana, I was served a simple dish of roasted plantains and sweet potatoes with a spicy peanut sauce that forever changed my perspective on plant-based cooking.
Back home in Israel, I combined these African staples with Mediterranean ingredients like tahini and fresh herbs to create a bowl that represents my culinary journey. The earthy sweetness of roasted plantains and sweet potatoes creates the perfect base for protein-rich quinoa and crispy chickpeas.
Each time I make this dish, I’m transported back to that small family restaurant in Accra where I first discovered this magical combination. Now, with this recipe, you can experience this global flavor journey in your own kitchen, all while nourishing your body with wholesome plant-based ingredients.
Why This Recipe Works So Well
The secret to this bowl’s success lies in its balance of flavors, textures, and nutrients:
- The roasting process caramelizes the natural sugars in both sweet potatoes and plantains
- Crispy chickpeas provide protein and a satisfying crunch
- Creamy tahini sauce ties everything together with its rich, nutty flavor
- Fresh, raw vegetables add brightness and a nutritional boost
- Quinoa base provides complete protein and a neutral canvas for the bold flavors
This sweet potato plantain bowl isn’t just delicious – it’s a nutritionally complete meal that will keep you satisfied for hours. The combination of complex carbohydrates, plant protein, and healthy fats creates the perfect balance for sustained energy.
Try this bowl once, and I guarantee it will become a regular in your meal rotation. It’s proof that healthy, plant-based eating can be incredibly flavorful, satisfying, and exciting!
Ingredients
Quinoa Base
- 185 g quinoa
- 480 ml vegetable broth or water with a pinch of salt
Roasted Vegetables
- 1 large sweet potato about 400g, peeled and diced
- 2 plantains ripe but still firm, sliced
- 250 g broccoli florets or other vegetables
- 1 can chickpeas 240g, rinsed and well dried
- 2-3 tbsp olive oil divided
- 1 tsp paprika
- salt and pepper to taste
Fresh Vegetables (optional)
- 150 g kale or fresh salad greens or spinach
- 4 mini cucumbers sliced
- 10 cherry tomatoes halved
- 1 small beetroot peeled & thinly sliced
Parsley Tahini Sauce
- 60 ml tahini sesame paste
- 15 g parsley or cilantro
- 1 garlic clove
- 1/2 lime juiced
- 80 ml water or to desired consistency
- salt and pepper to taste
For Garnish (optional)
- 1 tbsp sesame seeds
- 4 lime wedges
Instructions
- Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper or brush with oil.
- Rinse the quinoa and add it to a pot with the vegetable broth (or water with a pinch of salt). Bring to a boil, then reduce heat and simmer for 15-20 minutes until all the liquid is absorbed.
- Meanwhile, in a bowl, combine the diced sweet potatoes, sliced plantains, and broccoli florets with 1-2 tbsp olive oil, salt, and pepper. Spread them on one half of the prepared baking sheet.
- In the same bowl, toss the chickpeas with 1 tbsp olive oil, paprika, salt, and pepper. Spread them on the other half of the baking sheet.
- Roast everything for about 25 minutes, stirring halfway through, until the vegetables are tender and the chickpeas are crispy.
- While the vegetables are roasting, wash the kale, tear into bite-sized pieces, and remove the stems. Place in a bowl, sprinkle with a little salt, and massage briefly. Set aside to soften slightly.
- Prepare all fresh ingredients and make the tahini sauce. In a small blender or using an immersion blender, combine the tahini, parsley, garlic, lime juice, water, salt, and pepper until smooth. Taste and adjust consistency with more water if needed.
- To serve, arrange the cooked quinoa in bowls with the kale and roasted vegetable-chickpea mixture. Garnish with cucumbers, tomatoes, beetroot, sesame seeds, and lime wedges as desired. Drizzle with the tahini sauce just before serving.