Mediterranean Dinner Bowl (Printable)
A wholesome bowl featuring roasted vegetables, grains, chickpeas, and a bright 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 oven to 425°F. Line a baking sheet with parchment paper. Toss diced bell pepper, zucchini, red onion, and cherry tomatoes with olive oil, oregano, salt, and black pepper. Spread evenly on the baking sheet.
02 - Roast the vegetables for 20 to 25 minutes, stirring halfway through, until tender and slightly caramelized.
03 - Meanwhile, in a medium saucepan, combine quinoa, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let stand for 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 to 6 minutes until golden and slightly crispy.
05 - In a small bowl, mix Greek yogurt, parsley, dill, lemon juice, garlic, salt, and black pepper. Adjust seasoning to taste.
06 - Spoon cooked quinoa into serving bowls. Top with roasted vegetables, crispy chickpeas, cucumber, Kalamata olives, and feta cheese. Drizzle herb yogurt sauce over the top.
07 - Serve immediately, garnished with extra fresh herbs if desired.
# Expert Tips:
01 -
- It comes together in under an hour and most of that is just roasting vegetables while you handle other things.
- Everything can be prepped ahead and assembled fresh, so it's perfect for meal prep or feeding a crowd.
- The herb yogurt sauce is so good you'll want to pour it on everything—salads, roasted chicken, even bread.
02 -
- Give those roasted vegetables real estate on the baking sheet—crowding them means they steam instead of caramelize, which is the whole point.
- The herb sauce is best made fresh, but if you need it earlier, it actually tastes even better after an hour in the fridge as the flavors meld.
- Don't skip the 5-minute rest for the quinoa; it's what transforms it from mushy to perfectly fluffy.
03 -
- If your oven runs hot, start checking the vegetables around the 18-minute mark so they don't overcook and turn mushy.
- Make the herb yogurt sauce a few hours ahead so the flavors have time to get to know each other—it honestly tastes better with a little rest.