Mediterranean Veggie Bowl Description:
A colorful, nourishing, and flavor-packed Mediterranean Veggie Bowl loaded with roasted vegetables, herbed couscous, creamy hummus, tangy tzatziki, and a sprinkle of feta. This plant-based bowl is perfect for lunch or dinner, offering balanced nutrition and bold Mediterranean flavors in every bite.
⏱ Total Time:
Prep time: 15 minutes
Cook time: 25 minute
Total time: 40 minutes
Servings: 4 bowls
Ingredients:
For the Roasted Vegetables:
1 zcchini, sliced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, sliced
1 cup cherry tomatoes
2 tbsp olive oil
1 tsp dried oregano
1/2 tsp smoked paprika
Salt and black pepper to taste
For the Base:
1 cup couscous or quinoa
1 ½ cups vegetable broth or water
1 tbsp olive oil
Juice of ½ lemon
2 tbsp chopped parsley
Toppings:
1 cup hummus (store-bought or homemade)
1 cup tzatziki
½ cup crumbled feta cheese
¼ cup kalamata olives, sliced
1 small cucumber, diced
1 avocado, sliced (optional)
Fresh mint or dill for garnish (optional)
Instructions:
1. Roast the Veggies:
Preheat oven to 200°C (400°F). Toss zucchini, bell peppers, onion, and cherry tomatoes with olive oil, oregano, paprika, salt, and pepper. Spread on a baking tray and roast for 20–25 minutes until caramelized and tender.
2. Prepare the Base:
In a saucepan, bring broth or water to a boil. Stir in couscous (or quinoa), cover, and remove from heat. Let sit for 5–10 minutes. Fluff with a fork and mix in olive oil, lemon juice, and parsley.
3. Assemble the Bowls:
In a large bowl, add a scoop of couscous. Top with roasted vegetables, cucumber, olives, avocado, hummus, and tzatziki. Sprinkle with feta and garnish with herbs.
4. Serve:
Serve warm or at room temperature. Optional: drizzle with extra olive oil or lemon juice.
Nutritional Info (Per Serving – Approximate):
Calories: 460 kcal
Protein: 12g
Carbohydrates: 42g
Fat: 28g
Fiber: 9g
Sugar: 7g
Sodium: 520mg
Note: Nutritional values may vary depending on specific ingredients used.
FAQs:
Q: Can I make it vegan?
A: Yes! Simply skip the feta or use plant-based feta. Ensure the tzatziki and hummus are dairy-free or use vegan versions.
Q: Can I prepare it ahead of time?
A: Absolutely. You can roast the veggies and cook the couscous ahead of time. Store all components separately and assemble just before serving.
Q: What other grains can I use?
A: Try farro, brown rice, bulgur, or orzo for variation.
Q: Can I add protein?
A: Sure! Grilled chicken, chickpeas, falafel, or baked tofu are excellent additions.