Perfectly fluffy baked sweet potatoes, stuffed with a flavorful chickpea filling, topped with a crunchy and zesty, fresh cucumber salad, and drizzled with a nutty, earthy tahini dressing. Whoa! These Mediterranean Stuffed Sweet Potatoes sound like they've got a lot going on, but they're really easy to make, are incredibly delicious, and are even great for meal prep!
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Sweet potatoes are endlessly versatile, and can be stuffed with a seemingly infinite number of things. We were inspired by Mediterranean flavors here, incorporating notes of falafel and tabbouleh.
These stuffed sweet potatoes are great as a meal all on their own, but also pair well with other Mediterranean dishes, like Carrot Top Tabbouleh, or Grilled Vegetable Skewers. Make sure to have a big bowl of Hummus ready, too!
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Heart Health Benefits of Mediterranean Stuffed Sweet Potatoes
Sweet potatoes alone are a heart health powerhouse. But add all those delicious, healthy ingredients, and you've got a crazy heart protective meal without even breaking a sweat. This recipe is build around ingredients that are high in antioxidants, and may help lower LDL cholesterol, improve platelet function, and reduce inflammation.
Macronutrients
These stuffed sweet potatoes are a low calorie meal, leaving room for sides or even dessert. But thanks to them being high in fiber and protein, and a good source of mono- and polyunsaturated fats, they are super filling, so you won't need a lot of other accompaniments. These can definitely stand on their own as a whole meal!
Micronutrients and Bioactive Components
Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in Mediterranean Stuffed Sweet Potatoes:
- Potassium and magnesium - (in sweet potatoes, spinach, and chickpeas) minerals that support healthy blood pressure and heart rhythm;
- Soluble fiber - (in sweet potatoes and chickpeas) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (1);
- Insoluble fiber - (in sweet potatoes and chickpeas) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (1);
- Resistant starch - (in chickpeas) - portion of starch that is not digested in the small intestine, and is instead fermented by microorganisms in the colon, creating short chain fatty acids that may be associated with improved gut health, glucose control, lower cholesterol, and decreased risk of colon cancer (2);
- Carotenoids - (in sweet potatoes, spinach, and tomatoes) compounds like lycopene and beta-carotene that are potent antioxidants (3, 4);
- Allicin - (in garlic) organosulfur compound that, along with other garlic compounds, boasts antioxidant and antiplatelet effects. It may also improve oxidative stress and lower blood lipids (5);
- Phytonutrients and phytosterols - (in chickpeas) compounds that may contribute to lower LDL and improved endothelial function (6);
- Vitamin K - (in spinach and parsley) a fat soluble vitamin responsible for helping blood clot properly;
- Nitrates - (in spinach) compound in some vegetables that can reduce blood pressure and arterial stiffness (7);
- Folate - (in spinach and parsley) water soluble vitamin necessary for the reduction of homocysteine (8) (elevated levels of homocysteine is an independent risk factor for coronary artery disease);
- Iron - (in spinach) necessary for oxygen transport through the body;
- Oleic acid - (in olives and olive oil) a type of monounsaturated fat with properties like reduced cardiovascular disease, neurodegenerative disease, and cancer (9);
- Vitamin C - (in tomatoes, spinach, and lemon juice) water-soluble antioxidant that neutralizes free radicals, protects LDL from oxidation, and supports endothelial function (10); and
- Apigenin - (in parsley) flavonoid with cardioprotective effects including anti inflammatory, antioxidant, and lipid and blood pressure lowering (11).
Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Sweet potatoes - medium sized are best
- Olive oil
- Chickpeas - get a no added salt version if you can find it, or make sure to rinse really well to remove up to 40% of the sodium
- Garlic cloves
- Cumin
- Paprika
- Spinach - you can also use kale, collard greens, or arugula
- Kalamata olives
- Tahini - try almond butter if you can't get tahini
- Lemon (for the juice)
- Seedless cucumber
- Tomato
- Red onion
- Mint - fresh is best. Dried doesn't have quite the same flavor
- Parsley
- Not pictured: water, a pinch of cayenne pepper and salt
See recipe card for quantities.
Instructions
There are actually three smaller recipes within this Mediterranean Stuffed Sweet Potatoes recipe. But don't worry; they are all pretty straightforward and easy. Here's how!
- Step 1: Bake the sweet potatoes until very soft, and cut down the middle of each to cool a bit.
- Step 2: Combine all the cucumber salad ingredients in a bowl.
- Step 3: Mix to combine. Set aside.
- Step 4: Make the tahini dressing, by adding all the dressing ingredients to a small bowl.
- Step 5: Whisk to combine. Set aside with the cucumber salad.
- Step 6: Make the chickpea filling. Heat the olive oil in a pan over medium heat, and add the chickpeas. Sauté for a few minutes until the chickpeas start to brown on one side.
- Step 7: Add the garlic and spices, and continue to sauté until the garlic becomes quite fragrant, but doesn't burn.
- Step 8: Add the spinach and olives, and stir continuously until the spinach is just wilted.
- Step 9: Remove from the heat.
- Step 10: To open the sweet potato, place one hand at each end of the potato, and gently push in (push your hands toward each other), until the potato opens a bit.
- Step 11: Use a fork to mash some of the flesh to create a bowl shape for the filling.
- Step 12: Fill each potato with about a quarter of the chickpea filling. Top with the cucumber salad and a drizzle of the tahini dressing.
Hint: Make the chickpea filling, cucumber salad, and tahini dressing all while the sweet potatoes are baking for the quickest preparation.
Variations
Some different variations on these vegan stuffed sweet potatoes:
- Meal prep friendly - keep the cucumber salad and tahini dressing separate from the chickpea stuffed sweet potatoes for storage, then assemble right before eating
- Other proteins - Instead of chickpeas, you can use 1 ½ cups of any other dry bean, like lentils or black beans, a block of crumbled tofu or tempeh, or a pound of ground lean turkey (be sure to cook the turkey thoroughly, which may increase the time)
Equipment
For this recipe, you will need regular kitchen equipment. Make sure to have a large cutting board and knife, measuring cups and spoons, a baking sheet (having a silicone baking mat or parchment paper makes cleanup a breeze!), and a sauté pan with a mixing spoon.
If you need any of this equipment, affiliate links are in the recipe card!
Storage
You can store the sweet potatoes stuffed with the chickpea filling separate from the salad and tahini dressing, in the refrigerator for up to 5 days. The salad will only last 2 days max. The tahini dressing should be good for up to 2 weeks, also refrigerated.
Healthy heart pro tip
Did you know that the sweet potato skin is not only edible, but increases the nutritional content of the root significantly? That's right! The peel of the sweet potato contains most of the fiber (12), and about half of the potassium and vitamin C content (13, 14). The peel is also known to positively affect gut microbes - at least in vitro (15). So simply scrub them well before cooking and enjoy - the whole thing!
FAQ
Yes you can. White potatoes are also nutritious, though a little less so than sweet potatoes. Your recipe will also be a little starchier in texture, as baked sweet potatoes are moist and smooth in texture.
Yes! This can shortcut your recipe time considerably. To make sweet potatoes in the microwave, scrub the skin well, and pierce all sides multiple times with a fork (important so it doesn't explode in the microwave!). Then microwave on high for about 10 minutes (this is for 4 medium potatoes - 1 potato should take about 3-4 minutes). If they aren't sufficiently soft after that, continue microwaving in 1 minute increments until they are.
Yes you can! Just like regular white potatoes, the sweet potato skin adds extra fiber and nutrition. Just make sure to scrub the potato well before cooking.
Related
Looking for other meal prep friendly recipes? Try these:
Pairing
These are my favorite dishes to serve with Mediterranean Stuffed Sweet Potatoes:
📖 Recipe
Mediterranean Stuffed Sweet Potatoes
Equipment
Ingredients
- 4 Medium Sweet Potatoes
For the Filling
- 1 tablespoon Olive Oil
- 2 cloves Garlic minced
- 1 ½ cups Chickpeas (or 1 can, drained and rinsed)
- 1 teaspoon Cumin
- ½ teaspoon Paprika
- 1 cup Spinach
- 1 tablespoon Kalamata Olives minces
For the Tahini Sauce
- ¼ cup Tahini
- ¼ cup Water
- ½ Lemon juiced
- 1 clove Garlic minced or grated
- 1 teaspoon Cumin
- Pinch Cayenne Pepper to taste
- Pinch Salt
For Cucumber Salad Topping
- ½ Seedless cucumber quartered lengthwise, and chopped
- 1 small Tomato chopped
- ¼ cup Parsley minced
- 2 tablespoon Red Onion minced
- 2 tablespoon Mint minced
- ½ Lemon juiced
- Pinch Salt
Instructions
- Preheat oven to 425 degrees F.
- Scrub the sweet potatoes with a brush and remove and extraneous roots. Place on a baking sheet, and pierce each one a few times with a fork or knife.
- Bake for about 60 minutes, until very soft.
While potatoes bake, make the filling:
- Heat oil in a large skillet over medium heat. Add chickpeas, and sauté until they start to brown on one side; about 5 minutes.
- Add the garlic and spices, and continue to sauté another few minutes, until the garlic is very fragrant.
- Now add the spinach and minced kalamata olive. Cook, stirring continuously, until the spinach is wilted. Remove from the heat, and set aside until ready to assemble.
To make the Cucumber Salad:
- Combine all ingredients for the cucumber salad in a large bowl, and toss to combine. Set aside.
Make the sauce:
- Combine all ingredients for the tahini sauce in a bowl and whisk to combine.
To assemble:
- Cut each sweet potato along the top lengthwise, cutting about ½ of the way down through, and most of the way across. Delicately pull the two sides apart a little.
- Using a fork, mash some of the sweet potato flesh, and hollow out a little bowl to put filling in.
- Spoon about ¼ of the filling into each sweet potato.
- Top with cucumber salad, and drizzle with tahini dressing.
Notes
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
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