This Mediterranean bowl is bursting with fresh ingredients! Roasted vegetables, couscous and lemon tahini sauce make a satisfying meal.
Why we love this recipe
Looking for fresh and healthy dinner ideas? Try this Mediterranean bowl, bursting with colorful veggies! It’s a simple “meal in a bowl” that stars spiced roasted vegetables, seasoned with an irresistible mix of cumin, coriander, garlic and a hint of cinnamon.
Add to that quinoa or couscous, fresh cucumber and tomato, and top it all off with a creamy lemon tahini sauce. The flavor and texture contrasts make it so satisfying, and it’s a tried and true easy dinner idea in our house!
Ingredients in this Mediterranean bowl
A Mediterranean bowl can be made in a variety of ways: this one is simply a bowl meal inspired by flavors of the Mediterranean. It features four main components: roasted vegetables, fresh vegetables, whole grain, and a tahini dressing.
It’s so full of flavor, you’ll forget it’s a pile of good-for-you ingredients (plus, it’s vegan and fits the Daniel Fast with one modification). Of course, there are endless variations here and you can riff on the ideas easily. Here’s what you’ll need to make the recipe as written:
- Canned chickpeas: Chickpeas provide plant-based protein for this colorful bowl.
- Sweet potatoes, red bell pepper, red onion, and olive oil: Mix up these veggies and make them into a mix of roasted vegetables.
- Cumin, paprika, garlic powder, coriander, cinnamon, and salt: This Mediterranean-inspired spice mix adds depth to the roasted vegetables.
- Quinoa or couscous (or other grain): Add any whole grain you like to this hearty bowl.
- Cherry tomatoes and English cucumber: These fresh vegetables add tang and crunch.
- Salad greens: We used a mix of spring greens, but baby arugula or other greens also work.
- Lemon tahini dressing: Top it off with this creamy, zingy dressing.
Making the lemon tahini dressing
You can put almost anything you like in this Mediterranean bowl: just make sure you make the lemon tahini dressing! Tahini is a Middle Eastern condiment that’s a paste made of toasted sesame seeds. It’s an extremely versatile ingredient you can use to make hummus, sauces and even desserts. For the lemon tahini sauce, you’ll simply combine it with fresh lemon juice, olive oil, honey or sugar (to balance the acidity), and garlic.
- Where to find tahini? You can find it in your local grocery store, many times in the international aisle. It is sometimes also located near the peanut butter and other nut butters.
- Try a squeeze bottle! Tahini is notoriously hard to measure out, but some brands have convenient squeeze bottles now that make thing easy.
Use quinoa, couscous, or another grain
This Mediterranean bowl works with any type of whole grain! Most often we like to pick a hearty, gluten-free whole grain like rice or quinoa. But when we have the need for speed, we like using couscous or orzo because they’re so quick. Keep in mind that these are both actually pasta (and not suitable for a gluten-free diet). Here are a few grains that would be perfect in this Mediterranean bowl:
Mediterranean bowl variations and add-ins
The bowl meal concept is ripe for variations and add-ins, and this Mediterranean bowl is a very loose idea. Use it as a template for adding any Mediterranean-style ingredients you like! It’s similar to our Hummus Bowls, which you can use for more inspiration. Here are a few other ingredients that would fit perfectly into this tasty bowl:
- Kalamata olives
- Red onion
- Roasted red peppers
- Sundried tomatoes
- Fresh dill or oregano
- Feta cheese crumbles
- Falafel (homemade or purchased)
- Hummus
- Pita chips
More Mediterranean recipes
This recipe fits the Mediterranean diet, a style of eating that features fresh vegetables, healthy fats and whole grains. It’s a vegan recipe and also Daniel Fast-approved, if you omit the honey from the lemon tahini dressing. Here are a few more Mediterranean-style recipes you might enjoy:
- Try this tasty and quick Hummus Bowls
- Go for a delicious Falafel Salad
- Grab Baked Tilapia with Lemon
- Make a pot of Red Lentil Soup or 7-ingredient Easy Lentil Soup
Dietary notes
This Mediterranean bowl recipe is vegetarian, vegan, plant-based, dairy-free and gluten-free.
Frequently asked questions
Absolutely! Roasted vegetables can be made a day or two in advance and stored in the refrigerator. Simply reheat them in the oven or microwave before assembling your bowls.
While this recipe calls for quinoa, you can easily substitute it with other grains or pasta like brown rice, farro, orzo, or couscous. You could even use brown lentils to make it a high protein vegetarian meal.
Leftover roasted vegetables can be stored in an airtight container in the refrigerator for 3 days. Leftover lemon tahini sauce can be stored up to 2 weeks refrigerated.
Mediterranean Bowl
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Prep Time: 15 minutes -
Cook Time: 30 minutes
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Total Time: 45 minutes
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Yield: 4
Print RecipeDescription
This Mediterranean bowl is bursting with fresh ingredients! Roasted vegetables, couscous and lemon tahini sauce make a satisfying meal.
Ingredients
- 15-ounce can chickpeas, drained and rinsed (or 1 ½ cups cooked)
- 2 medium sweet potatoes (1 ½ pounds), diced into half-inch cubes
- 1 red bell pepper, sliced
- 1 red onion, sliced
- 3 tablespoons olive oil
- 2 teaspoons kosher salt, divided
- 2 teaspoons cumin
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon ground coriander
- ¼ teaspoon cinnamon
- 1 cup quinoa (or 1 cup couscous)
- 1 pint cherry tomatoes, sliced in half
- 1/2 English cucumber, sliced into half moons
- Mixed salad greens, for serving
- 1 recipe Lemon Tahini Dressing
Instructions
- Preheat the oven to 425°F. Line two baking sheets with parchment paper.
- In a large bowl, combine the chickpeas, sweet potatoes, red pepper and red onion. Toss with the olive oil and 1 ½ teaspoons of the kosher salt. Then toss with the cumin, paprika, garlic powder, coriander, and cinnamon.
- Divide the vegetables evenly between the two baking sheets and spread in an even layer. Roast for 20 minutes, then remove from the oven and stir. Roast another 5 to 10 minutes until the sweet potatoes are tender.
- Meanwhile, cook the quinoa (or make Easy Couscous): Rinse the quinoa in cold water using a fine mesh strainer, then drain it and shake out the remaining water. Place it in a saucepan with 1 ¾ cups water and ¼ teaspoon kosher salt. Bring to a boil, then reduce the heat to low where the water is just bubbling. Cover the pot and simmer where the water is just bubbling for about 15 to 18 minutes, until the water has been completely absorbed. Check by pulling back the quinoa with a fork to see if water remains. Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork.
- Make the Lemon Tahini Dressing (store leftovers refrigerated for up to 2 weeks or make in advance).
- To serve, place the roasted vegetables over the couscous and salad greens in shallow bowls. Add piles of fresh cucumbers and tomatoes. Drizzle with the dressing and serve. Store leftover roasted vegetables for up to 3 days refrigerated.
Category: Main dish
Method: Roasted
Cuisine: Mediterranean
Diet: Vegan
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