Mediterranean dinner bowl vibrant wholesome (Printable version)
Wholesome Mediterranean bowl with roasted veggies, grains, seasoned chickpeas, and fresh herb sauce.
# What you need:
→ Grains
01 - 1 cup quinoa (or brown rice for gluten-free option)
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 1 can (15 oz) chickpeas, drained and rinsed (or 2 cups cooked)
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon ground cumin
08 - 1/4 teaspoon salt
09 - 1/4 teaspoon black pepper
→ Roasted Vegetables
10 - 1 red bell pepper, diced
11 - 1 medium zucchini, diced
12 - 1 small red onion, cut into wedges
13 - 1 cup cherry tomatoes, halved
14 - 2 tablespoons olive oil
15 - 1/2 teaspoon dried oregano
16 - 1/4 teaspoon salt
17 - 1/4 teaspoon black pepper
→ Fresh Additions
18 - 1 cup cucumber, diced
19 - 1/2 cup Kalamata olives, pitted and halved
20 - 1/4 cup feta cheese, crumbled (omit or substitute vegan feta if desired)
→ Herb Yogurt Sauce
21 - 1/2 cup plain Greek yogurt (or unsweetened plant-based yogurt)
22 - 2 tablespoons fresh parsley, chopped
23 - 1 tablespoon fresh dill, chopped
24 - 1 tablespoon lemon juice
25 - 1 small garlic clove, minced
26 - Salt and black pepper to taste
# How To:
01 - Preheat the oven to 425°F and line a baking sheet with parchment paper.
02 - Toss diced bell pepper, zucchini, red onion wedges, and halved cherry tomatoes with olive oil, dried oregano, salt, and black pepper. Spread evenly on the baking sheet and roast for 20 to 25 minutes, stirring halfway through, until tender and lightly caramelized.
03 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes or until water is absorbed. Remove from heat and let stand for 5 minutes, then fluff with a fork.
04 - Heat 1 tablespoon of olive oil in a skillet over medium heat. Add chickpeas, smoked paprika, ground cumin, salt, and black pepper. Sauté for 5 to 6 minutes until golden and slightly crispy.
05 - In a small bowl, mix Greek yogurt, chopped parsley, chopped dill, lemon juice, minced garlic, salt, and pepper. Adjust seasoning as needed.
06 - Spoon cooked quinoa into serving bowls. Top with roasted vegetables, crispy chickpeas, diced cucumber, Kalamata olives, and crumbled feta cheese. Drizzle with herb yogurt sauce.
07 - Garnish with extra fresh herbs if desired and serve immediately.
# Expert Advice:
01 -
- It's a complete meal in one bowl, so there's no stress about side dishes or wondering what comes next.
- Everything tastes better when you roast it, and this proves that theory works even when you're not trying too hard.
- The herb yogurt sauce is secretly the star, turning simple vegetables into something that feels special.
02 -
- Don't skip spreading vegetables in a single layer—crowding the pan steams them instead of roasting them, and you lose that caramelized edge that makes them taste amazing.
- The yogurt sauce can be made an hour ahead, but the roasted vegetables taste best served warm, so time your cooking so everything finishes around the same moment.
03 -
- Make the herb yogurt sauce the night before if you want—it actually tastes better after the flavors have a chance to get to know each other in the fridge.
- If feta feels too strong or you're keeping this vegan, creamy avocado slices work beautifully in place of cheese and add a subtle richness.