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Mediterranean Bowl with dressing in white bowl with gold spoon

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.