Mediterranean Dinner Bowl (Printable)
A wholesome bowl of roasted veggies, grains, spiced chickpeas, and fresh herb yogurt sauce.
# What You'll 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 Make It:
01 - Preheat the oven to 425°F. Line a baking sheet with parchment paper.
02 - Toss diced 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 and roast for 20–25 minutes, stirring halfway, 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 until water is absorbed. Remove from heat, let stand 5 minutes, then fluff with a fork.
04 - Heat olive oil in a skillet over medium heat. Add chickpeas, smoked paprika, cumin, salt, and black pepper. Sauté for 5–6 minutes until chickpeas are golden and slightly crispy.
05 - Combine Greek yogurt, chopped parsley, dill, lemon juice, minced garlic, salt, and black pepper in a bowl. Mix thoroughly and adjust seasoning to taste.
06 - Divide cooked quinoa into four bowls. Top with roasted vegetables, sautéed chickpeas, diced cucumber, Kalamata olives, and crumbled feta cheese. Drizzle with herb yogurt sauce.
07 - Serve immediately, optionally garnished with additional fresh herbs.
# Expert Suggestions:
01 -
- It comes together in under an hour and actually tastes better when you take your time roasting the vegetables properly.
- You can prep everything ahead and assemble right before eating, making it perfect for busy weeknights or meal prep.
- One bowl covers all your bases—grains, protein, vegetables, healthy fat—so you leave the table genuinely satisfied.
02 -
- Roast your vegetables at a high enough temperature and give them enough space on the pan, otherwise they'll steam instead of caramelize and taste flat.
- Don't skip the 5-minute rest for the quinoa—it's the difference between fluffy grains and a mushy mass.
- The herb sauce is what transforms this from good to unforgettable, so make it fresh and don't hold back on the lemon juice.
03 -
- Toast your quinoa in the dry saucepan for 2 minutes before adding water—it adds a subtle nuttiness that elevates the whole bowl.
- Mince your garlic for the sauce right before mixing it in, and you'll taste the difference immediately.