Chickpeas (cooked/canned): 120g (3/4 cup), Sweet potato: 100g (1 small, roasted, cubed), Kale: 60g (2 cups, chopped), Avocado: 50g (1/4 medium), Feta cheese/salad cheese low fat: 30g (2 Tbsp) Red onion: 30g (1/4 cup, diced), Tahini: 15g (1 tbsp), Lemon juice: 10ml (2 tsp), Olive oil: 10ml (2 tsp), Cumin: 2g (1 tsp), Paprika: 2g (1 tsp), Garlic powder: 1g (1/2 tsp)
1. Preheat oven to 180°C (360°F). Toss 100g cubed sweet potato with 5ml olive oil, 1g cumin, 1g paprika, and a pinch of salt. Roast for 20-25 minutes until golden and tender. 2. Meanwhile, massage 60g chopped kale with 5ml olive oil and a pinch of salt until softened. 3. In a small bowl, whisk 15g tahini, 10ml lemon juice, 1g garlic powder, and a splash of water until smooth. In a serving bowl, layer massaged kale, 120g chickpeas, roasted sweet potato, 50g avocado (sliced), 30g diced red onion, and 30g crumbled feta. 4. Drizzle with tahini dressing and sprinkle with remaining cumin and paprika. 5. Season with black pepper to taste.
This Chickpea & Sweet Potato Bowl is a vibrant, nutrient-dense meal that supports menopause wellness from multiple angles. Chickpeas and feta provide plant and dairy protein for muscle and bone health, while sweet potato and kale deliver complex carbohydrates, fibre, and antioxidants to help regulate blood sugar and support immune function. Avocado and tahini supply heart-healthy fats and vitamin E, which may help with skin hydration and hormone balance. The variety of colourful vegetables and spices offers a broad spectrum of phytonutrients, supporting cognitive health and reducing inflammation. This bowl is satisfying, energizing, and designed to help you thrive through menopause.
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