Plant-Powered Protein Bowl — a plant-based Mediterranean recipe by BOSH!
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Plant-Powered Protein Bowl

This is one of those bowls we keep coming back to, week after week. Crispy roasted tofu and chickpeas, bright Mediterranean veg, all piled up together in a way that somehow feels both hearty and fresh at the same time. The paprika-roasted bits are properly addictive, and the whole thing comes together in around 35 minutes which honestly still amazes us. If you need a dinner that delivers on protein, flavour, and satisfaction without any fuss, make this tonight.

Cook: 35 min
Serves 4

Before You Start

  • Preheat oven to 200°C
  • Large baking tray
  • Small bowl
  • Large mixing bowl
  • Microplane or box grater

Ingredients

  • 2 tsp smoked paprika
  • 20g fresh coriander
  • 20g mint leaves
  • 100g Kalamata olives pitted
  • 100g sun-blushed tomatoes
  • 2 spring onions
  • 1 red bell pepper
  • 1 red onion
  • 1 block of firm tofu
  • 1 x 400g can of chickpeas drained
  • 1 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 2 tbsp olive oil good quality
  • 3 tbsp creamy tahini
  • 3 tbsp warm water
  • 1 tbsp maple syrup
  • 1 pinch of Salt & pepper
  • ½ tbsp toasted sesame oil
  • 1 apple
  • 1 yellow bell pepper

Method

1

Cook the chickpeas and tofu

  • Cut the tofu into bite-sized chunks and place on a large baking tray along with the drained chickpeas
  • Drizzle with olive oil, 1 teaspoon of paprika and a pinch of salt
  • Mix well until all of the tofu and chickpeas are coated in the olive oil and paprika
  • Roast for 30 minutes
  • After 30 minutes, remove from the oven and leave to one side until needed
2

While that cooks, prepare the vegetables

  • Halve the sun-blushed tomatoes (if whole) and olives
  • Peel and very finely dice the onion
  • Finely dice the peppers
  • Thinly slice the mint, coriander leaves and spring onions
3

Make the dressing

  • In a small bowl, mix together all of the salad dressing ingredients (apart from the apple and lemon) until smooth - you can add another tablespoon of warm water if needed to bring the mixture together
  • Then grate a whole apple into the dressing and juice the lemon
  • Taste and season with salad and pepper
4

Mix the chopped salad

  • Place all of the ingredients into a large mixing bowl and pour over the dressing
  • Mix well until everything is coated before serving in a large bowl

Tips & Variations

  • Press the tofu first: If you've got time, wrap your tofu in a clean tea towel and press it for 15 minutes before cutting. It draws out moisture and makes it crispier in the oven. Trust us on this one.
  • Boost the spice: Henry always adds a pinch of cayenne on top of the paprika if he wants a bit more heat. Just a little goes a long way.
  • Make it your own: This bowl works brilliantly with whatever veg you've got lurking in the fridge. Courgette, peppers, cherry tomatoes, even leftover roasted sweet potato all fit right in with the Mediterranean vibe.

Why This Works

The trick is getting your tofu and chickpeas properly coated in that olive oil and paprika before they go in the oven. Roasting them together on one tray means they both get that gorgeous golden crust, and the chickpeas go slightly crispy at the edges which is just brilliant. That texture contrast is what takes this from a nice bowl to a really great one.