Eggplant Bliss Bowl with Mint & Cilantro Sauce
This vibrant Mediterranean-inspired bowl features roasted eggplant, fluffy grains, protein-packed chickpeas, fresh veggies, and a refreshing mint-cilantro yogurt sauce. It’s colorful, satisfying, and packed with plant-based goodness.
⏱ Time
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Ingredients
For the Bowl:
2 medium eggplants, cut into cubes
1 red bell pepper, sliced
1 zucchini, chopped
1 cup cooked chickpeas (or canned, drained & rinsed)
2 tbsp olive oil
1 tsp cumin
1/2 tsp smoked paprika
Salt & black pepper
Grain Base (choose one):
1 cup cooked quinoa, bulgur, or couscous
Fresh Toppings:
1 cup cherry tomatoes, halved
1 small cucumber, diced
1/4 red onion, thinly sliced
1/4 cup toasted almonds or pumpkin seeds (for crunch)
Mint & Cilantro Sauce:
1 cup Greek yogurt (or dairy-free yogurt)
1/4 cup fresh cilantro leaves
1/4 cup fresh mint leaves
1 garlic clove
Juice of 1 lemon
1 tbsp olive oil
Salt & pepper to taste
Instructions
1. Roast the eggplant & veggies
Preheat oven to 200°C (400°F).
Toss eggplant, zucchini, and bell pepper with olive oil, cumin, paprika, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes, until golden and tender.
2. Cook grains
Prepare quinoa, bulgur, or couscous according to package instructions. Fluff and set aside.
3.Prepare the sauce
In a blender/food processor, combine yogurt, cilantro, mint, garlic, lemon juice, olive oil, salt, and pepper. Blend until smooth and creamy.
4. Assemble bowls
Start with a base of grains.
Add roasted eggplant and veggies, chickpeas, tomatoes, cucumber, and onion.
Drizzle with mint-cilantro sauce and sprinkle with toasted nuts or seeds.
Notes & Tips
For extra protein: add grilled chicken, salmon, or halloumi.
Make it vegan: use plant-based yogurt for the sauce.
Eggplant can also be grilled instead of roasted for a smoky flavor.
Nutrition information
Calories: 440 kcal
Protein: 16g
Carbs: 55g
Fat: 18g
Fiber: 11g