Mediterranean Veggie Bowls are colorful, nourishing meals that combine roasted vegetables, hearty grains, and bold Mediterranean flavors like olives, herbs, and hummus. These bowls are perfect for meal prep, lunch, or dinner—easy to customize and packed with nutrition.
Why You’ll Love This Recipe
- Balanced and nutritious with protein, fiber, and healthy fats
- Packed with fresh, bold flavors from Mediterranean ingredients
- Great for meal prep and easy to assemble
- Naturally vegetarian and easily made vegan or gluten-free
- Beautifully colorful and satisfying
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Cooked grains: quinoa, couscous, brown rice, or farro
- Roasted vegetables: zucchini, bell peppers, cherry tomatoes, red onion, eggplant
- Chickpeas (roasted or plain)
- Fresh vegetables: cucumber, grape tomatoes, greens
- Kalamata olives
- Feta cheese (optional or vegan alternative)
- Fresh herbs: parsley, mint
- Olive oil and lemon juice
- Hummus, tzatziki, or tahini sauce
Directions
- Cook your grain
Follow package instructions for quinoa, couscous, or your grain of choice. Fluff and cool. - Roast the vegetables
Toss sliced veggies with olive oil, salt, and pepper. Roast at 400°F for 25–30 minutes until caramelized. - Prepare fresh toppings and dip
Chop cucumber, halve cherry tomatoes, rinse greens, and prepare hummus or tzatziki. - Assemble the bowls
Add a base of grains, top with roasted veggies, chickpeas, fresh veggies, olives, and feta. - Finish with herbs and dressing
Drizzle with olive oil and lemon juice. Sprinkle herbs and add a dollop of hummus or sauce.
Servings and timing
- Servings: 4
- Prep time: 15 minutes
- Cook time: 30 minutes
- Total time: 45 minutes
Variations
- Add grilled chicken, shrimp, or falafel for extra protein
- Use cauliflower rice or greens for a low-carb base
- Swap tzatziki with spicy tahini or garlic yogurt sauce
- Add roasted sweet potatoes, artichokes, or pickled onions
- Top with seeds or nuts for crunch
Storage/Reheating
- Store components separately in the fridge for up to 4 days
- Reheat grains and roasted veggies before assembling
- Add fresh ingredients just before serving to keep them crisp
FAQs
1. Can I make this vegan?
Yes—just skip the feta and choose a dairy-free dip like hummus or vegan tzatziki.
2. Can I use canned chickpeas?
Absolutely—rinse and use as is, or roast them for crunch.
3. Are these bowls gluten-free?
Yes, if you use gluten-free grains like quinoa or rice.
4. How do I add protein?
Add grilled chicken, tofu, halloumi, or more chickpeas.
5. What dressing works best?
A simple olive oil and lemon drizzle, or tahini sauce, pairs perfectly.
6. Can I prep these in advance?
Yes—store grains, veggies, and dips separately and assemble when ready.
7. What herbs are best?
Parsley, mint, dill, and basil all work well.
8. How do I keep fresh toppings crisp?
Store them separately and add just before eating.
9. Can I freeze any parts of this?
Cooked grains and roasted veggies can be frozen; avoid freezing fresh toppings or dips.
10. What’s a good side?
Serve with pita bread, tabbouleh, or a Greek salad.
Conclusion
Mediterranean Veggie Bowls are the ultimate in healthy, delicious flexibility. With layers of grains, vegetables, and Mediterranean-inspired toppings, they’re perfect for prepping ahead or throwing together last-minute. Whether you’re vegan, gluten-free, or just hungry for something fresh and satisfying, these bowls deliver every time.
PrintMediterranean Veggie Bowls
Vibrant and satisfying bowls filled with Mediterranean flavors—featuring fresh veggies, grains, creamy hummus, and tangy dressings for a nutritious, customizable meal.
- Prep Time: 10 minutes
- Cook Time: 0 minutes (excluding grain cooking)
- Total Time: 10 minutes + grain cooking
- Yield: 2–4 bowls (depending on portion size) 1x
- Category: Main Course / Bowl
- Method: Assembling
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
- 2 cups cooked quinoa or couscous
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1 cup canned chickpeas, rinsed and drained
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup crumbled feta cheese (or vegan alternative)
- 1/2 cup hummus (store‑bought or homemade)
- 2 tbsp extra‑virgin olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and freshly ground black pepper, to taste
- Fresh parsley or mint, chopped, for garnish
Instructions
- Divide cooked quinoa or couscous evenly among bowls.
- Arrange cherry tomatoes, cucumber, red bell pepper, red onion, chickpeas, olives, and feta in sections over the grains.
- Warm hummus slightly if desired and add a dollop to each bowl.
- In a small jar or bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
- Drizzle the dressing over the bowls.
- Garnish with fresh parsley or mint.
- Serve immediately, or cover and refrigerate for up to 2 days (add dressing just before serving).
Notes
- Swap grains: use farro, brown rice, or barley instead of quinoa.
- Make it vegan: omit feta or use a plant-based alternative.
- Add roasted vegetables like zucchini, eggplant, or sweet potato for warmth and depth.
- Boost protein: add grilled chicken, tuna, or boiled eggs.
- Adjust seasoning: add za’atar, sumac, or a pinch of red pepper flakes for extra flavor.
Nutrition
- Serving Size: 1 bowl (about 2 cups)
- Calories: 450 kcal
- Sugar: 6 g
- Sodium: 550 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 58 g
- Fiber: 10 g
- Protein: 14 g
- Cholesterol: 10 mg