Plant-Based Mediterranean Bowls
A comforting, bright bowl filled with roasted vegetables, chickpeas, and a creamy tahini dressing. Perfect for a quick, nutritious meal.
Ingredients
Grain Base
- 1 cup quinoa or farro, rinsed Quinoa for gluten-free option.
Main Ingredients
- 1 can chickpeas, drained and rinsed (15 oz) Hearty, protein-packed.
- 1 medium eggplant, cubed Can substitute with zucchini.
- 1 red bell pepper sliced Adds sweetness and color.
- 1 small red onion, thinly sliced Caramelizes and softens when roasted.
- 2 cups baby spinach or mixed greens For freshness and crunch.
- 1/4 cup fresh parsley, chopped Bright herb finish.
- 1/3 cup kalamata olives, pitted and halved Adds a salty pop.
- 1/4 cup sun-dried tomatoes, chopped Umami-rich.
- 3 tablespoons extra virgin olive oil For roasting and flavor.
Dressing
- 2 tablespoons lemon juice Brightens everything.
- 2 tablespoons tahini Creamy binder for the dressing.
- 1 clove garlic, minced Savory lift.
- 1/2 teaspoon smoked paprika Adds warmth and depth.
- Salt and freshly ground black pepper, to taste
- Optional: nutritional yeast Adds cheesy flavor without dairy.
Instructions
Preparation
- Preheat your oven to 425°F (220°C).
- Toss eggplant, bell pepper, red onion, and chickpeas in 2 tablespoons olive oil, smoked paprika, salt, and pepper.
- Spread on a baking sheet in a single layer.
Roasting
- Roast for 20–25 minutes, stirring halfway, until vegetables are caramelized and chickpeas are slightly crisp on the edges.
- While vegetables roast, cook quinoa according to package directions.
- Fluff with a fork and stir in a teaspoon of olive oil and a pinch of salt.
Making the Dressing
- Whisk together tahini, lemon juice, minced garlic, 1 tablespoon olive oil, and a couple of tablespoons of warm water to reach drizzling consistency.
- Season with salt and pepper and stir in nutritional yeast if using.
Assembling the Bowls
- Divide grains among bowls, add a generous handful of greens.
- Top with roasted vegetables and chickpeas, then scatter olives, sun-dried tomatoes, and parsley.
- Drizzle with tahini dressing and a final squeeze of lemon.
- Serve warm or at room temperature.
Notes
Store components separately to preserve textures. Roasted vegetables freeze well for up to 3 months; defrost and reheat to revive caramelization.