Description
A colorful and nourishing Mediterranean bowl filled with roasted vegetables, fresh toppings, and wholesome grains, finished with bright and zesty flavors.
Ingredients
- 1 zucchini, chopped
- 1–2 bell peppers, chopped
- 1 red onion, chopped
- 1 cup eggplant or mushrooms (optional)
- 1 cup cherry tomatoes
- 2–3 tablespoons olive oil
- 2 cloves garlic, minced
- Salt, to taste
- Black pepper, to taste
- 1 teaspoon oregano or Italian seasoning
- 2 cups cooked quinoa, rice, or couscous
- 1 cup chickpeas (optional)
- 1/2 cup feta cheese, crumbled
- 1/2 cup cucumber, diced
- 1/3 cup olives
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 2–3 tablespoons tahini or yogurt sauce (optional)
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet.
- Toss zucchini, bell peppers, red onion, eggplant or mushrooms, and cherry tomatoes with olive oil, garlic, salt, pepper, and oregano.
- Spread the vegetables evenly on the baking sheet.
- Roast for 25–30 minutes until tender and lightly browned.
- Meanwhile, prepare the grains such as quinoa, rice, or couscous.
- Assemble bowls by adding the grains as the base.
- Top with roasted vegetables.
- Add chickpeas, cucumber, olives, feta cheese, and parsley.
- Finish with a squeeze of lemon juice and drizzle with tahini or yogurt sauce if desired.
Notes
- Use similar-sized vegetable pieces for even roasting.
- Swap feta for a plant-based alternative to make it vegan.
- Add grilled chicken or fish for extra protein.
- Store components separately for best freshness.
- Customize with seasonal vegetables or different grains.
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 8g
- Sodium: 420mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 15mg
