Mediterranean Dinner Bowl (Printable)
A wholesome Mediterranean bowl with roasted vegetables, quinoa, chickpeas, olives, and a fresh herb dressing.
# What You Need:
→ Grains
01 - 1 cup quinoa (or brown rice for gluten-free option)
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 1 can (15 oz) chickpeas, drained and rinsed (or 2 cups cooked)
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon ground cumin
08 - 1/4 teaspoon salt
09 - 1/4 teaspoon black pepper
→ Roasted Vegetables
10 - 1 red bell pepper, diced
11 - 1 medium zucchini, diced
12 - 1 small red onion, cut into wedges
13 - 1 cup cherry tomatoes, halved
14 - 2 tablespoons olive oil
15 - 1/2 teaspoon dried oregano
16 - 1/4 teaspoon salt
17 - 1/4 teaspoon black pepper
→ Fresh Additions
18 - 1 cup cucumber, diced
19 - 1/2 cup Kalamata olives, pitted and halved
20 - 1/4 cup feta cheese, crumbled (omit or use vegan feta for vegan option)
→ Herb Yogurt Sauce
21 - 1/2 cup plain Greek yogurt (or unsweetened plant-based yogurt)
22 - 2 tablespoons fresh parsley, chopped
23 - 1 tablespoon fresh dill, chopped
24 - 1 tablespoon lemon juice
25 - 1 small garlic clove, minced
26 - Salt and black pepper to taste
# How-To Steps:
01 - Preheat the oven to 425°F. Line a baking sheet with parchment paper. Toss diced red bell pepper, zucchini, red onion wedges, and halved cherry tomatoes with olive oil, dried oregano, salt, and black pepper. Spread evenly on the baking sheet.
02 - Roast the vegetables for 20 to 25 minutes, stirring once halfway through, until tender and lightly caramelized.
03 - While vegetables roast, combine quinoa, water, and salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let stand for 5 minutes. Fluff with a fork before serving.
04 - Heat 1 tablespoon olive oil in a skillet over medium heat. Add chickpeas, smoked paprika, ground cumin, salt, and black pepper. Sauté for 5 to 6 minutes until chickpeas are golden and slightly crisp.
05 - In a small bowl, combine Greek yogurt, chopped parsley, chopped dill, lemon juice, minced garlic, and salt and pepper to taste. Mix thoroughly and adjust seasoning if needed.
06 - Divide cooked quinoa among serving bowls. Top with roasted vegetables, sautéed chickpeas, diced cucumber, Kalamata olives, and crumbled feta cheese. Drizzle with the herb yogurt sauce.
07 - Serve immediately, garnished with extra fresh herbs if desired.
# Helpful Tips:
01 -
- It comes together in under an hour, and most of that time the oven does the heavy lifting while you relax.
- The crispy chickpeas have this addictive texture that makes you keep going back for another bite.
- You can build it your way—skip the feta, add avocado, throw in spinach—without breaking the whole thing.
02 -
- Don't skip stirring the vegetables halfway through roasting—it's the difference between golden caramelization and unevenly cooked pieces.
- The chickpeas will continue to crisp up slightly as they cool, so pull them off the heat while they still feel a touch tender in the center.
- Add the herb sauce right before eating; if it sits on the warm vegetables too long, it becomes thin and less impactful.
03 -
- Toast your spices (paprika and cumin) in the hot oil for just a few seconds before adding the chickpeas—it releases their flavor and makes them taste richer and more intentional.
- Use the dull side of your knife to press the garlic clove before mincing it; it breaks down the fibers and releases more of its aromatic oils into the sauce.