Roasted Eggplant & Mediterranean Grains Bowl with Herbed Tahini Yogurt
This roasted eggplant grain bowl is a modern vegetarian twist on Mediterranean flavors — combining caramelized roasted eggplant, nutty whole grains like farro or bulgur, fresh vegetables, tangy feta (optional), and a creamy herbed tahini yogurt sauce. It’s satisfying, healthy, and perfect for lunch, dinner, or meal prep.
⏱ Time
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Ingredients
For the roasted eggplant:
1 large eggplant, cut into 1-inch cubes
2 tbsp olive oil
1/2 tsp ground cumin
1/4 tsp smoked paprika
Salt & black pepper to taste
For the grains:
1 cup farro, bulgur, or quinoa
2 cups water or vegetable broth
Salt to taste
Bowl add-ins:
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, chopped
1/4 cup red onion, thinly sliced
1/4 cup chopped parsley or mint
Optional: 1/4 cup crumbled feta or vegan feta
Optional: 2 tbsp toasted almonds or pine nuts
For the herbed tahini yogurt sauce:
1/2 cup Greek yogurt
1 tbsp tahini
1 tbsp lemon juice
1 clove garlic, grated
1 tbsp chopped fresh dill or parsley
1–2 tbsp water, to thin
Salt and pepper to taste
Instructions
1. Cook the grains
Rinse and cook your grain of choice with water or broth.
Farro: Simmer for 25–30 min
Bulgur: Simmer for 10–12 min
Quinoa: Simmer for 15 min
Drain excess water, fluff with fork, and cool slightly.
2. Roast the eggplant
Preheat oven to 220°C (425°F).
Toss eggplant with olive oil, cumin, paprika, salt, and pepper.
Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until golden and tender.
3. Make the tahini yogurt sauce
In a bowl, whisk together yogurt, tahini, lemon juice, garlic, herbs, water, salt, and pepper until smooth.
4. Assemble the bowl
Divide cooked grains among 4 bowls.
Top with roasted eggplant, cucumber, tomatoes, red onion, and herbs.
Add feta and nuts if using.
Drizzle with tahini yogurt sauce and serve warm or chilled.
Notes
- Can be served warm, at room temp, or cold.
- Keeps well in the fridge for 3–4 days — perfect for meal prep.
- Make it vegan by using dairy-free yogurt and skipping feta.
Tips
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Salt eggplant cubes and let them sit for 15 minutes before roasting to reduce bitterness.
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Add roasted red peppers or olives for more Mediterranean depth.
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Use pre-cooked grains to save time.
❓ Frequently asked questions FAQ
Q: Can I use other grains?
A: Yes! Try freekeh, millet, or brown rice.
Q: Is this gluten-free?
A: Use quinoa or brown rice instead of farro/bulgur to keep it gluten-free.
Q: Can I roast the eggplant ahead?
A: Definitely! Store it separately and reheat gently before serving.
Nutritional Information
Calories: 400
Protein: 14 g
Carbs: 38 g
Fat: 22 g
Fiber: 8 g
Sugar: 5 g
Calcium: 15% DV