Mediterranean Veggie Bowls
Okay, So About These Bowls…
Hey there! So, let’s talk about these Mediterranean veggie bowls. Honestly, they’re kind of my lifeline during the week. You know those days when you want something ridiculously healthy, but you’re also starving and can’t face spending an hour chopping? Yeah, this is *the* recipe for those times. It all started a few years ago when I was trying (and mostly failing, bless my heart) to meal prep properly. I threw a bunch of veggies and pantry staples together, and boom – this was born. It’s evolved a bit since that first messy attempt, but the core idea is still there: simple, fresh, and bursting with flavour. Plus, it looks super pretty in a bowl, which honestly, counts for a lot sometimes, right?
Why These Bowls Are Just The Best (For Me, Anyway!)
Okay, so why do I keep coming back to this? Well, for starters, I make this when I’m feeling virtuous but don’t actually want to *work* at it. The chopping is minimal if you play your cards right (pre-chopped things are your friend!). My partner goes crazy for this because it feels substantial even without meat, and honestly, that dressing? It’s drinkable. Seriously. I might just make a batch of the dressing and have it with a spoon sometimes (don’t judge!).
It’s also brilliant for using up random bits of veg lurking in the fridge. That lonely zucchini? Chop it in! That bell pepper that’s seen better days? Perfect! It’s super flexible, which, frankly, saves me form food waste guilt.
Bits and Bobs You’ll Need (Ingredients!)
This is just a guide, okay? Don’t stress too much about exact amounts. Think ‘a good handful’ or ‘enough to cover the bottom of the pan’.
- For the Veggies:
- About 1 large sweet potato, cubed (I sometimes use butternut squash if I have it, works great!)
- 1 red onion, roughly chopped
- 1-2 bell peppers (any color!), chopped
- 1 zucchini or courgette, sliced
- A big handful of cherry tomatoes, halved (or just leave them whole, who cares?)
- Maybe 1-2 cloves of garlic, minced (or just smash ’em)
- Olive oil, for roasting (a generous glug!)
- Salt and pepper, to taste
- Dried oregano or mixed Italian herbs (a good sprinkle!)
- For the Base & Goodies:
- Cooked quinoa or couscous (enough for 2-3 servings, depending on how hungry you are). I just follow the packet instructions.
- A can of chickpeas, rinsed and drained (or use cannellini beans!)
- Kalamata olives (as many or as few as you like – I go heavy!)
- Feta cheese, crumbled (omit for vegan, obviously!)
- Fresh parsley or mint, chopped (for garnish, makes it look fancy)
- For the Dreamy Lemon-Tahini Dressing:
- 2 tablespoons tahini (I find good tahini makes a real difference)
- Juice of half a lemon (or a whole one if it’s not very juicy)
- 1 small clove garlic, grated or minced (optional but good!)
- 2-3 tablespoons cold water (add slowly to get the right consistency)
- A pinch of salt
- A little drizzle of olive oil (optional)
Right, Let’s Cook! (Directions)
Preheat your oven to around 400°F (200°C). Don’t worry if its not exact.
Chop up all your roasting veggies – the sweet potato, onion, peppers, and zucchini. Try to make the sweet potato pieces roughly the same size so they cook evenly, but honestly, it’s not the end of the world if some are bigger. Throw them all onto a large baking tray. If you’re feeling fancy, line it with parchment paper form easier cleanup. But usually, I just… don’t.
Drizzle everything generously with olive oil. Like, really get in there. Sprinkle with salt, pepper, and dried herbs. Toss everything together with your hands (yes, get messy!) until it’s all coated. Spread them out in a single layer so they roast instead of steam. This is where I usually sneak a little piece of raw sweet potato. Don’t tell anyone.
Pop the tray in the oven. Roast for about 20-25 minutes. Give them a stir halfway through. Add the cherry tomatoes and chickpeas to the tray for the last 10 minutes or so. They just need to warm through and get a little roasted edge.
While the veggies are doing their thing, cook your quinoa or couscous according to the packet instructions. And make the dressing! In a small bowl, whisk together the tahini, lemon juice, and grated garlic (if using). It might seize up at first – don’t panic! Slowly add the cold water, whisking constantly. It will loosen up and become a creamy, pourable dressing. Add a pinch of salt and adjust water until it’s how you like it. Maybe a tiny bit of olive oil too.
Once the veggies are roasted and looking lovely and a bit browned on the edges, take them out.
Now for the fun part: assembling! Grab your bowls. Put a scoop of cooked grain in the bottom. Pile the roasted veggies right on top. Add your olives and crumble over the feta.
Drizzle that amazing tahini dressing all over everything. Sprinkle with fresh parsley or mint.
And there you have it! A beautiful, healthy, totally delicious Mediterranean veggie bowl.
Bits I Figured Out Along The Way (Notes)
- Roasting time really depends on your oven. Keep an eye on the sweet potatoes; they take the longest. If they’re tender when poked with a fork, you’re good.
- Don’t crowd the pan with veggies! If you have too many, use two trays or they’ll just steam and be mushy, which is sad.
- The dressing consistency is totally up to you. Want it thinner? Add more water. Want it thicker? Use less! Simple as that.
- Adding the cherry tomatoes and chickpeas later stops them from getting *too* mushy or crispy.
Playing Around With It (Variations)
I’ve messed around with this recipe loads. Sometimes I’ll add cubes of halloumi cheese to the roasting tray for the last 15 minutes – oh my word, crispy halloumi is a game-changer! Or try adding some chopped broccoli or cauliflower to the roast mix.
I once tried adding artichoke hearts to the roasting pan, thinking they’d get nice and crispy. Uh, no. They just sort of dried out into chewy little things. Stick to adding them cold or marinated at the end, lesson learned!
You could also swap the grains for leafy greens like spinach or rocket for a lower-carb option.
Tools That Help (Equipment)
Honestly, you just need a decent baking sheet (a large one is key!), a big bowl for tossing the veggies, and a smaller one for the dressing. A good knife and cutting board are essential, obviously. If you don’t have a whisk for the dressing, a fork works just fine, might just take a bit longer to get smooth.
Storing Leftovers (If You Have Any!)
This keeps pretty well in the fridge in an airtight container for 2-3 days. Keep the dressing separate if you can, just to stop things getting soggy. Though honestly, in my house it never lasts more than a day!
How I Like To Eat It (Serving Suggestions)
This is a meal in itself! I just pile it high in a big bowl and dig in. Sometimes, if I’m feeling fancy, I’ll add a side of pita bread or hummus, but it’s really not necessary. It’s perfect for a work lunch too, just pack everything separately and assemble at your desk.
Little Mistakes I’ve Made (Pro Tips)
I once tried rushing the roasting step by cranking the oven temperature up really high and regretted it because the outside of the veggies burned before the inside was tender. Low and slow-ish is better here for even cooking. Also, don’t skip rinsing the chickpeas! The liquid they come in can be a bit… foamy and weird.
Got Questions? (FAQ)
Q: Can I make this ahead of time?
A: Yeah, totally! Roast the veggies and cook the grains, let them cool completely, then store them in separate containers in the fridge. Make the dressing separately too. Assemble just before serving.
Q: I don’t like quinoa. What else can I use?
A: Couscous is great, easy peasy. Rice works! Or like I said, a bed of fresh greens. Whatever floats your boat!
Q: Can I add meat?
A: Sure, if you want! Grilled chicken or lamb would be amazing in this. Just cook it separately and add it to the bowl.
Q: My tahini dressing is too thick! Help!
A: Just add more cold water, a teaspoon at a time, and whisk! It will get creamy, I promise. Keep going till it’s pourable.
Q: What if I don’t have all these specific vegetables?
A: No worries at all! Use whatever roasting vegetables you have – broccoli, cauliflower, sweet potatoes, red onion, peppers, aubergine, courgette… just roast whatever you like and add it in!
