Description
These Mediterranean Veggie Bowls are a vibrant and nutritious meal option packed with wholesome ingredients like quinoa, roasted chickpeas, fresh vegetables, and flavorful toppings. Perfect for a satisfying lunch or dinner.
Ingredients
Scale
For the Roasted Chickpeas:
- 2 cups cooked quinoa (or brown rice/farro)
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
For the Veggie Bowls:
- 1 cup chopped cucumber
- 1 cup cherry tomatoes, halved
- 1/2 cup diced red onion
- 1 cup chopped bell pepper
- 1/2 cup Kalamata olives
- 1 cup fresh spinach or arugula
- 1/2 cup hummus
- 1/2 cup crumbled feta cheese
- Fresh parsley for garnish
- Dressing of choice (tahini sauce or olive oil-lemon vinaigrette)
Instructions
- Prepare the Roasted Chickpeas: Preheat oven to 400°F (200°C). Pat chickpeas dry, toss with olive oil, smoked paprika, oregano, garlic powder, and salt. Roast on a baking sheet for 20–25 minutes until crispy, stirring halfway through.
- Assemble the Veggie Bowls: Cook quinoa as per package directions. In bowls, layer greens and quinoa. Top with roasted chickpeas, cucumber, tomatoes, red onion, bell pepper, olives, hummus, and feta. Drizzle with dressing, garnish with parsley, and serve.
Notes
- For a vegan version, omit feta or use plant-based feta.
- Substitute chickpeas with roasted lentils or grilled tofu if desired.
- Store roasted chickpeas separately for meal prep to maintain crispness.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Roasting and Assembling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450 kcal
- Sugar: 5 g
- Sodium: 300 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 9 g
- Protein: 14 g
- Cholesterol: 5 mg
