Healthy Sweet Potato Tikki Bowl Recipe: Vegetarian, High-Protein Lunch

A solid high-protein bowl is one of the most efficient ways to pack in a lot of protein in your lunch and fuel you through the rest of the day. This Healthy Sweet Potato Tikki Bowl contains 4 of Protein Pantry’s Sweet Tikkis and contains 34 grams of protein with only 390 kcal. This is a solid protein-to-calorie ratio that helps you maintain your macros while keeping your calorie count under control.

Whether you’re trying to put on more muscle or stay in a calorie deficit, this Healthy Sweet Potato Tikki Bowl is going to be a mainstay in your lunch routine. This one requires a tiny bit of legwork, but prepping ahead of time with some of these ingredients is going to prove super helpful and have you making yourself a healthy bowl under time constraints. 

Lean, High-Protein Lunch Recipe: Healthy Sweet Potato Tikki Bowl

For this recipe, you will need 4 Protein Pantry tikkis (100g), some hung curd or yogurt, plus some spices and herbs. The idea of the Healthy Sweet Potato Tikki Bowl is to keep an eye on our carb intake and increase the amount of protein we consume during lunch. This will help keep your cravings to a minimum throughout the day and help keep you a in a caloric deficit or simply keep your protein intake high.

Ingredients for Bowl:

• 4 sweet potato tikkis (100 g)
• ½ cup cooked grains (brown rice/jowar/bajra/ragi mix/daliya – 100 g)
• ½ carrot – thinly sliced
• ½ cup roasted capsicum 
• ½ cucumber – diced
• 1 tbsp roasted peanuts
• 2 tbsp vinaigrette dressing (recipe below)
• Fresh coriander

Ingredients  for Piri Piri Curd Dressing:

• Thick curd (hung curd or Greek yogurt) – ½ cup
• Olive oil – 2 tbsp
• Lemon juice – 1 tbsp
• Garlic – 2 cloves, finely grated (or ½ tsp garlic powder)
• Piri piri spice mix – 1 to 1½ tsp (adjust heat to taste)
• Smoked paprika (optional, for depth) – ½ tsp
• Honey (or maple syrup) – ½ tsp (balances the spice)
• Salt – to taste
• Fresh coriander or parsley – 1 tbsp, finely chopped

Method:

For this recipe, we will handle the process in 2 parts. First, we take care of the dressing, and then secondly, we start preparing the bowl itself.

Step 1: Take a regular-sized bowl and whisk the curd until it is smooth. Add Olive Oil, Lemon Juice, Grated Garlic, Honey, and Salt. Be sure to mix well until the texture is smooth and velvety.

Step 2: Proceed to stir in piri piri spice mix and paprika to taste. This bit is extremely subjective, so make sure to make it as spicy or as plain as you prefer.

Step 3: For the final bit of garnish, add some chopped coriander and parsley and mix again to ensure that the flavour is absorbed completely. Let this mix chill for 30 minutes before serving; this lets the flavours settle.

For Bowl:

Step 1: Cook the grains mentioned above and set them aside. Next up, stir-fry some veggies with just a dash of oil and salt. Make sure to keep the oil and salt to a minimum.

Step 2: In a separate bowl, add ½ a cup of grains.

Step 3: Top this off with the stir-fried veggies, cucumber cubes, and 4 tikkis. The final bit is to top all of this off with the dressing. To add a little more kick to the recipe, serve with lemon wedges.