Roasted Sweet Potatoes and Chickpeas With Watercress: A Flavorful, Nutritious Recipe
A vibrant, plant-rich dish featuring roasted sweet potatoes, crispy chickpeas, and peppery watercress—perfect for healthy, delicious dining.
Roasted Sweet Potatoes and Chickpeas With Watercress: Nourishing Flavor in Every Bite
Few dishes satisfy as completely as roasted sweet potatoes and chickpeas with watercress. This wholesome, plant-based creation combines the natural sweetness of roasted sweet potatoes, the protein-rich crunch of chickpeas, and the peppery essence of watercress, all finished with a creamy, tangy dressing. The result: a vibrant bowl that delivers robust flavor and exceptional nutrition, perfect for a satisfying lunch or dinner.
This article guides you through preparing this meal, explores its nutritional profile, offers helpful substitutions, and shares culinary techniques to elevate your experience.
Why This Recipe Stands Out
- Balanced nutrition: Combines complex carbohydrates, plant-based protein, healthy fats, and leafy greens for a complete meal.
- Bold flavors: Sweet, savory, tangy, and peppery notes are harmonized in each bite.
- Versatile and customizable: Swap ingredients or add other vegetables, greens, seeds, or herbs based on preference.
Ingredients
This recipe features simple, whole-food ingredients easily sourced at any grocery store. Each contributes unique texture and flavor:
- Chickpeas: 1 can (about 15 oz), drained and rinsed
- Sweet potatoes: 2 medium, scrubbed and cut into wedges
- Watercress: 2 cups, well-rinsed
- Sunflower butter: for creamy richness
- Miso paste: for umami flavor
- Maple syrup: for a touch of natural sweetness
- Lime juice: for bright acidity
- Fresh herbs: parsley and chives
- Ground coriander: for subtle warmth
- Sunflower seeds: roasted, for garnish and crunch
- Olive oil: healthy fat for roasting and in dressing
- Kosher salt: to taste
Optional Ingredient Variations
- Substitute watercress with spinach, arugula, or baby kale if watercress is unavailable.
- Swap sunflower butter for tahini, almond, or cashew butter.
- Add grains: Serve over quinoa, brown rice, or farro for more sustenance.
- Extra crunch: Top with sesame or pumpkin seeds.
Step-by-Step Directions
Careful roasting and simple assembly ensure each ingredient shines.
- Prepare for Roasting
- Preheat oven to 450°F and arrange oven racks in upper and lower thirds.
- On a rimmed baking sheet, toss chickpeas with 1 Tbsp olive oil and 1/4 tsp kosher salt. Spread in a single layer.
- On a second sheet, toss sweet potato wedges with 2 Tbsp olive oil and another 1/4 tsp salt. Distribute evenly in a single layer.
- Roast Vegetables
- Place both sheets in the oven.
- Roast chickpeas until crisp, shaking occasionally (~30 minutes).
- Roast sweet potatoes for 35–40 minutes, flipping halfway and redistributing for even browning.
- Let both trays cool slightly.
- Make the Dressing
- In a food processor, blend:
- 1/4 cup water
- 2 Tbsp lime juice
- 2 Tbsp sunflower butter
- 1 Tbsp miso paste
- 1 Tbsp maple syrup
- 1.5 Tbsp olive oil
- Process until creamy.
- Add 2 Tbsp parsley and 2 Tbsp chives. Blend until smooth, scraping sides as needed. Stir in 1/2 tsp ground coriander.
- Assemble Salad
- Gently toss cooled sweet potatoes and chickpeas with watercress in a large bowl.
- Drizzle with dressing, toss lightly, and top with roasted sunflower seeds plus extra herbs if desired.
Nutritional Information
This meal is not only flavorful but also packs impressive nutrition. Here’s the approximate profile per serving:
| Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrate (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| 505 | 26.5 | 2 | 0 | 676 | 56 | 13 | 17 (1 added) | 14 |
This profile highlights the meal’s balance of fiber, plant-based protein, and only minimal added sugars.
Health Benefits
- Sweet potatoes are rich in beta-carotene, vitamin C, potassium, and fiber. Their natural sugars are balanced by high fiber, supporting sustained energy release.
- Chickpeas provide complete plant-based protein, iron, and folate, supporting muscle recovery and energy.
- Watercress contains antioxidants, vitamin K, and is low-calorie, adding peppery heat and micronutrients.
- Sunflower butter and seeds deliver healthy fats, vitamin E, and magnesium for heart and brain health.
- Fresh herbs like parsley and chives add vitamins, antioxidants, and complexity.
What others are reading
Expert Cooking Tips
- Maximize crispness: Dry chickpeas thoroughly before tossing in oil, and avoid overcrowding on the pan.
- Even roasting: Flip sweet potatoes halfway and spread wedges evenly for golden, tender results.
- Blend dressing to taste: Adjust lime juice, miso, or maple syrup based on your preference for tang or sweetness.
- Bulk up the greens: Add more watercress or mix in arugula/spinach for volume and nutrition.
Ingredient Swaps and Additions
- Replace sunflower butter with almond, cashew, or tahini.
- Add sliced radishes or shredded carrots for crunch and color.
- Mix in cooked grains for a heartier bowl.
- Finish with a drizzle of chili oil or red pepper flakes for heat.
Serving Suggestions
- As a main dish: Serve in generous bowls, complimented with a fresh side salad or soup.
- Meal prepped: Prepare components in advance and assemble before serving; dressing can be stored separately, and leftovers are delicious cold or reheated.
- Party platter: Arrange sweet potato wedges, chickpeas, watercress, seeds, and herbs in sections for a build-your-own salad bar.
Frequently Asked Questions (FAQs)
Q: Can I make this recipe ahead of time?
A: Absolutely. Roast the potatoes and chickpeas in advance and store separately. Watercress and dressing should be added just before serving for peak freshness.
Q: What if I don’t have watercress?
A: Substitute with arugula, baby spinach, or even fresh herbs and mixed greens. Peppery greens best compliment the dish’s flavor.
Q: Is this dish suitable for meal prep?
A: Yes—the components keep well. Store roasted sweet potatoes and chickpeas in airtight containers, refrigerate dressing separately, and combine with greens right before serving to prevent wilting.
Q: Can I add animal protein?
A: This is a plant-based dish, but grilled chicken or salmon would pair well for added protein, if desired.
Q: Is the dish gluten-free?
A: Every ingredient in this recipe is naturally gluten-free—simply check any packaged ingredients for additives.
Q: Are there other dressings that work with this salad?
A: Tahini-lemon, classic vinaigrette, or a yogurt-herb sauce complement the roasted vegetables and chickpeas if you’d like a change from sunflower butter dressing.
Conclusion: Making Plant-Powered Eating Exciting
Roasted Sweet Potatoes and Chickpeas with Watercress is a dish that proves healthy eating can be abundant in flavor and satisfaction. With dynamic textures, a variety of nutrient-dense ingredients, and room for customization, it’s perfect for any time you crave a hearty yet nourishing meal.
Whether you’re vegan, vegetarian, or simply looking to boost plant-based meals in your routine, this recipe offers an ideal entry point. Try batch-roasting, experiment with dressings and garnishes, and relish every bite knowing you’re feeding both body and soul.
References
- https://www.prevention.com/food-nutrition/a61959972/roasted-sweet-potatoes-and-chickpeas-with-watercress-recipe/
- https://healthcontinuum.org/2023/04/19/sweet-potato-and-chickpea-quinoa/
- https://www.youtube.com/watch?v=6FQJ9flmG9g
- https://www.olivetomato.com/chickpea-salad-sweet-potatoes/
- https://whattocook.substack.com/p/sheet-pan-roasted-sweet-potatoes
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