🥙 Mediterranean Veggie Bowls
Wholesome, bold, and balanced — a perfect vegetarian meal.
📝 Description:
This colorful bowl features roasted chickpeas and seasonal veggies as the hearty base, complemented by salty feta, briny olives, and a creamy tahini-Dijon dressing. It’s a satisfying, plant-forward meal that’s naturally gluten-free, high in fiber, and full of vibrant Mediterranean flavors.
🍽️ Ingredients:
🌽 Roasted Veggie Base:
- 2 cups broccoli florets
- 2 cups Brussels sprouts, halved
- 1 medium sweet potato, diced
- ½ cup cherry tomatoes
- 1 can chickpeas, drained and rinsed
- ½ red onion, sliced
- 1 clove garlic, minced
- 1 tsp garlic powder
- ½ tsp smoked paprika
- ½ tsp ground cumin
- 1 tsp dried oregano
- 3 tbsp olive oil
- Salt and pepper, to taste
🧀 Toppings:
- ¼ cup feta cheese, crumbled
- ¼ cup kalamata olives, halved
- ¼ cup toasted seeds (like pumpkin or sunflower)
- ¼ cup fresh parsley, chopped
🥣 Tahini Dressing:
- ¼ cup tahini
- 1 tbsp Dijon mustard
- 1 tbsp maple syrup
- 1 tbsp lemon juice
- 2 tbsp water (to thin)
🔪 Instructions:
- Preheat oven to 425°F (220°C).
- Spread broccoli, Brussels sprouts, sweet potato, cherry tomatoes, red onion, and chickpeas on a large baking sheet.
- Drizzle with olive oil, sprinkle garlic powder, smoked paprika, cumin, oregano, and minced garlic. Season with salt and pepper.
- Toss to coat and roast for 25–30 minutes, stirring halfway, until vegetables are tender and slightly crispy.
- Meanwhile, prepare the tahini dressing by whisking together tahini, Dijon mustard, maple syrup, lemon juice, and water until smooth.
- Assemble bowls by dividing roasted vegetables and chickpeas into 3–4 bowls.
- Top with feta, olives, toasted seeds, and fresh parsley.
- Drizzle with tahini dressing and serve warm or at room temperature.
📝 Notes:
- Add cooked quinoa, couscous, or brown rice to make it even more filling.
- For a vegan version, simply omit the feta or use a dairy-free alternative.
- Feel free to swap or add seasonal vegetables like zucchini, eggplant, or red bell peppers.
💡 Tips:
- Dry the chickpeas well before roasting for maximum crispiness.
- Make extra dressing — it’s amazing on salads, wraps, or grain bowls.
- Roast veggies in separate pans if they cook at different speeds (e.g., sweet potato may need longer).
🍽️ Servings:
- Makes 3–4 hearty bowls
🔢 Nutritional Info (approx. per bowl, serves 4):
- Calories: 410
- Protein: 13g
- Fat: 24g
- Carbs: 35g
- Fiber: 9g
- Sugar: 7g
✅ Benefits:
- High fiber from chickpeas and vegetables
- Heart-healthy fats from olive oil and seeds
- Anti-inflammatory spices like cumin and paprika
- Naturally gluten-free and easy to make vegan
- Balanced macros: protein, healthy fats, complex carbs
❓ Q&A:
Q: Can I prep this in advance?
A: Yes! Roast the veggies and store them separately. Add toppings and dressing just before serving.
Q: Is this good cold or just warm?
A: It’s delicious either way! Makes a perfect lunchbox meal.
Q: What can I substitute for tahini?
A: Try almond butter or Greek yogurt (for a tangier option).
Q: Can I make this oil-free?
A: Yes, just roast with veggie broth or a light mist of spray oil — but olive oil enhances flavor and texture.