Mediterranean Bowl (Plant-based/ vegan)

Enjoy a taste of the Mediterranean with this easy-to-make Mediterranean bowl recipe, perfect for a nutritious meal any day of the week.

Bonus points that it is completely plant-based/ vegan, so it is packed with lots of veggie goodness! This simple recipe combines wholesome grains, roasted veggies, and tangy dressings to create a feast that’s as pleasing to the palate as it is to the eye.

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It reminds me of the grain bowls or rice bowls you can get at restaurants. And we basically get hit over the head with information on how healthy the Mediterranean diet is! Especially one rich in veggies and healthy fats.

Mediterranean Bowls are not just a meal; they’re a colorful exploration of flavors and textures, suitable for any day of the week.

Whether you’re looking for a vibrant lunch or a satisfying dinner, these bowls are sure to delight anyone looking for a nutritious and delicious option. Savor this beautiful, easy-to-make dish that’s sure to become a staple in your culinary repertoire! And amp up your veggie intake in the process.

How to Make Mediterranean Bowls

First, gather your ingredients.

Ingredients

For the best taste, always use the highest quality ingredients you have access to.

Here’s what you’ll need to make this Mediterranean Bowl recipe:

• Tri-color quinoa (or any type of quinoa)
• Eggplant
• Sweet potatoes
• Chickpeas/ garbanzo beans
• Purple cabbage
• Tahini
• Lemon juice
• Olive oil
• Fresh herbs like parsley and basil
• Kalamata olives or other Mediterranean olive
• cherry tomatoes, halved
• cumin
• garlic powder
• Avocado oil
• salt and pepper
• water
• Allspice (optional)
  

There are more ingredients than typical for me in this recipe, but it is so worth it! And you can get all of these ingredient at any regular grocery stores. Nothing too crazy! Of course, you could switch it up to suit your preferences.

You could sub brown rice, or a different grain, if you don’t like quinoa. You could add more plant-based protein with some tofu, if you prefer.

Artichoke hearts would be really good on this, or any type of marinated vegetable. And Tzatziki sauce would be bomb on this as well. Use plant-based yogurt in that linked recipe to keep this fully vegan, if you wish.

Fresh dill would also be heavenly on this. Use whatever fresh herbs you have access to.

Cooking Mediterranean Bowls

Mediterranean Bowls are a simple and versatile meal that can be assembled with ease. Here is how you can make them. Note: See recipe card for additional details.

Make the quinoa:

In a medium pot, bring quinoa, water, salt, and cumin to a boil. Reduce heat, cover, and simmer until fluffy.

Stir in chopped parsley to enhance the quinoa with a burst of freshness. Feel free to ass a drizzle of olive oil, if you prefer. I find it does not need it.

Roast the veggies:

Preheat your oven to 350°F and prepare a baking sheet lined with parchment paper for easy cleanup.

Toss cubed eggplant, sweet potatoes, and chickpeas with avocado oil and spices, then spread on the baking sheet.

Roast until crispy and golden, a treat on their own!

Prepare the cabbage slaw:

Combine thinly sliced cabbage with olive oil, lemon juice, and seasonings in a bowl, adjusting flavors to your liking, ensuring a crisp, tangy complement to the other components.

Whisk up the tahini sauce:

Here is how to make the lemon tahini dressing. It is super simple, yet delicious! Mix tahini with lemon juice, spices, and enough water to achieve a creamy, drizzle-worthy consistency.

This tahini sauce adds a nutty, rich layer to the bowls.

Assemble the bowls:

Spoon fluffy quinoa into bowls, top with a generous helping of roasted veggies, cabbage slaw, and fresh tomato and olive garnishes.

Drizzle with tahini sauce and garnish with additional parsley and basil for a visually appealing and deliciously satisfying meal. This dish has great visual appeal with so many colors, and it is full of all your favorite Mediterranean flavors.

I hope that y’all enjoy this Mediterranean bowl recipe! Let me know if you make it. And let me know if you want to see more bowl recipes/ bowl meals.

Leftovers

Store any leftovers in airtight containers in the refrigerator for up to 4 days.

This dish makes a great next-day lunch, as the flavors continue to meld beautifully. Always check that leftovers have maintained their quality before enjoying them again.

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5 from 1 vote

Print

Mediterranean Bowl

Enjoy a taste of the Mediterranean with this easy-to-make Mediterranean bowl recipe, perfect for a nutritious meal any day of the week.

Course Main Course

Cuisine American, Vegan

Keyword Mediterranean Bowl, Mediterranean Bowl Recipe

Prep Time 25 minutes

Cook Time 50 minutes

Total Time 1 hour 15 minutes

Servings 5

Calories 578 kcal

Author Marjorie @APinchOfHealthy

Ingredients

For the quinoa

• 1 1/2 cups tri color quinoa rinsed and drained
• 1 teaspoon Kosher salt
• 1/2 teaspoon ground cumin
• 2 tablespoons freshly chopped parsley
• For the Roasted Veggies –
• 1 medium eggplant cut into 1 1/2-inch cubes
• 2 medium sweet potatoes cut into 1 1/2-inch cubes
• 1, 15- ounce can chickpeas
• 3 tablespoons avocado oil
• 1 1/2 teaspoon Kosher salt
• 1 teaspoon ground cumin
• 1/2 teaspoon allspice optional
• 1/4 teaspoon ground black pepper

For the Cabbage Slaw

• 1/2 medium-large head purple cabbage thinly sliced (or 1 small head cabbage)
• 1 tablespoon olive oil
• 3 tablespoons lemon juice
• 1 1/2 teaspoon Kosher salt
• 1/4 teaspoon ground black pepper

For the Tahini

• 1/2 cup tahini
• 2 tablespoons lemon juice juice of about 1/2 lemon
• 1/2 teaspoon Kosher salt
• 1/2 teaspoon garlic powder
• 1/8 teaspoon ground black pepper
• 4-6 tablespoons water

Toppings

• 1 cup Kalamata olives or other Mediterranean olive halved
• 1 pint cherry tomatoes halved
• Chopped fresh parsley as garnish (optional)

Instructions

Make the quinoa

1. In a medium pot, combine the quinoa with the salt, cumin and 2 1⁄2 cups water. Mix together, and bring to a boil over high heat. Once it begins to boil, reduce the heat to low, cover the pot and simmer for 15 minutes. When the quinoa is done, turn off the heat and let sit for 5 minutes before uncovering the pot and fluffing the quinoa with a fork.
2. Mix in the chopped parsley. Cover to keep warm until serving and set aside.

Make the Roasted Vegetables

1. Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
2. Place the cubed eggplant, sweet potato and chickpeas onto the baking sheet. Drizzle with oil and toss together. Season with avocado oil, salt, cumin, allspice and pepper and toss again. Spread everything into an even layer on the baking sheet.
3. Cover the pan with foil and bake for 20 minutes. Then, uncover and raise the oven temperature to 425°F and bake for another 25-35 minutes, stirring at the halfway mark, until all the vegetables are softened and lightly crisp. *If the eggplant looks dry after cooking for a while, drizzle with an extra tablespoon of oil and mix together, then continue to bake.

Make the Cabbage Slaw

1. In a medium bowl mix together by hand the cabbage, olive oil, lemon juice, salt and pepper. Taste and add more salt or lemon to your liking if needed. Set aside.

Make the Lemon Tahini Dressing

1. In a medium bowl, use a fork to mix together the tahini, lemon juice, salt, garlic powder, and pepper. Add 2 tablespoons of water at a time until you’ve reached the perfect creamy but pourable consistency. The tahini will get thick before it thins out since adding water makes tahini thicken at first.

Assemble the bowls

1. Divide the quinoa among 4 bowls. Top with roasted vegetables, cabbage slaw, kalamata olives, tomatoes and a drizzle of tahini.

Recipe Notes

Nutritional information is approximate and was calculated using a recipe nutrition label generator.

These bowls make such a filling lunch or dinner.

Kalamata olives are awesome, but it is also really delicious with a spicy mediterranean olive, such as the Mina Spicy olives.

The quinoa, roasted veggies, slaw and tahini can all be made a day ahead (or even great for meal prep), then reheat the day of and serve with the fresh tomatoes + olives.

Nutrition Facts

Mediterranean Bowl

Amount Per Serving

Calories 578 Calories from Fat 288

% Daily Value*

Fat 32g49%

Saturated Fat 4g25%

Polyunsaturated Fat 9g

Monounsaturated Fat 17g

Sodium 2865mg125%

Potassium 1308mg37%

Carbohydrates 66g22%

Fiber 16g67%

Sugar 14g16%

Protein 16g32%

Vitamin A 14395IU288%

Vitamin C 81mg98%

Calcium 183mg18%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.