Mediterranean Roasted Vegetable & Freekeh Bowl with Creamy Lemon-Tahini Sauce
A modern Mediterranean grain bowl featuring nutty freekeh (ancient wheat), colorful roasted vegetables, olives, and a silky lemon-tahini dressing. It’s hearty, wholesome, and elegantly balanced — perfect for lunch or dinner that feels both healthy and indulgent.
⏱ Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
🛒 Ingredients
For the Freekeh
1 cup freekeh (or green wheat, rinsed)
2½ cups water or vegetable stock
Pinch of salt
Roasted Vegetables
1 zucchini, sliced
1 red bell pepper, sliced
1 small eggplant, cubed
1 tbsp olive oil
Salt & pepper
½ tsp smoked paprika (optional for depth)
Lemon-Tahini Dressing
3 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 tsp maple syrup or honey
2–3 tbsp water (to thin)
Salt to taste
Toppings & Garnish
2 tbsp toasted pumpkin seeds or almonds
2 tbsp crumbled feta (optional)
Fresh parsley or mint
👩🍳 Instructions
1️⃣ Cook Freekeh
1. Bring water/stock to boil.
2. Add freekeh, reduce heat, simmer 20 minutes until tender but chewy.
3. Drain any excess liquid and fluff.
2️⃣ Roast Vegetables
1. Preheat oven to 200°C.
2. Toss vegetables with olive oil, salt, pepper, and smoked paprika.
3. Roast 20–25 minutes until golden and tender.
3️⃣ Make Dressing
1. Whisk tahini, lemon juice, olive oil, maple syrup, salt, and water until smooth and pourable.
4️⃣ Assemble Bowl
1. Place cooked freekeh as base.
2. Add roasted vegetables on top.
3. Drizzle creamy tahini-lemon sauce.
4. Sprinkle seeds, feta (if using), and fresh herbs.
💡 Chef Tips
Freekeh is chewy, nutty, and very Mediterranean — do not overcook.
Roasting vegetables until slightly caramelized intensifies flavor.
Dressing should lightly coat the bowl without overpowering.
Add a squeeze of fresh lemon before serving for brightness.
❓ Frequently asked questions FAQs
Vegan option?
✔ Skip feta — already creamy from tahini.
Can I prep ahead?
✔ Yes, store roasted vegetables and freekeh separately; assemble before serving.
Protein add-on?
✔ Chickpeas, grilled halloumi, or salmon all elevate this bowl.
🥗 Nutritional Information
Calories: 450 kcal
Protein: 14 g
Carbs: 55 g
Fat: 18 g
Fiber: 9 good