Veggie-Loaded Mashed Potato Bowl

This vibrant bowl combines fiber-rich vegetables and plant-based protein from chickpeas with a lighter, Greek-yogurt-infused potato mash for a satisfying, nutrient-dense meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (2 servings), not per serving.

• 1 medium russet potato · 101 kcal in the whole recipe
• 4 tablespoons Greek yogurt · 55 kcal in the whole recipe
• 2 tablespoons olive oil · 242 kcal in the whole recipe
• 1/2 teaspoon granulated garlic · 2 kcal in the whole recipe
• 1/4 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 can (7.5-ounce) low-sodium chickpeas, drained and rinsed · 189 kcal in the whole recipe
• 2 teaspoons curry powder · 12 kcal in the whole recipe
• 1 cup broccoli florets · 23 kcal in the whole recipe
• 2 teaspoons paprika · 11 kcal in the whole recipe
• 1/2 English cucumber, diced · 14 kcal in the whole recipe
• 1/2 large tomato, diced · 23 kcal in the whole recipe
• 2 tablespoons feta cheese (optional) · 71 kcal in the whole recipe
• fresh parsley, chopped (optional) · 1 kcal in the whole recipe
• 1 lemon wedge (optional) · 3 kcal in the whole recipe

Method

1. Cut the potato into 2-inch pieces, place in a pot of cold water, bring to a boil, and simmer for 15-20 minutes until fork-tender. Drain and return to the warm pot for 30 seconds to dry completely.

   

2. Toss the chickpeas with 1 tablespoon of olive oil and curry powder. Toss the broccoli with the remaining 1 tablespoon of olive oil and paprika. Air-fry both at 400°F (200°C) for 10 minutes until crispy.

   

3. Mash the dried potatoes with Greek yogurt, granulated garlic, salt, and pepper until smooth but not overmixed.

   

4. Toss the diced cucumber and tomato together in a small bowl to make a quick salad.

   

5. Assemble the bowls by layering the creamy mashed potatoes at the bottom, then topping with the roasted chickpeas, smoky broccoli, and fresh cucumber-tomato salad. Garnish with feta, parsley, and a squeeze of lemon if desired.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.