Mediterranean Eggplant & Brown Rice Bowl with Lemon-Garlic Vinaigrette
This plant-based bowl features roasted eggplant, juicy tomatoes, tender brown rice, crisp cucumbers, and a bright lemon-garlic vinaigrette — finished with fresh herbs and optional creamy feta or tahini drizzle. It’s a rustic, refreshing Mediterranean meal in a bowl.
⏱️ Time Required
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
🛒 Ingredients
For the Bowl:
1 large eggplant, cubed
1 tbsp olive oil
Salt & pepper to taste
1 tsp dried oregano
1½ cups cooked brown rice (or quinoa)
1 cup cherry tomatoes, halved
1 medium cucumber, diced
¼ cup kalamata olives, sliced
¼ cup red onion, finely chopped
2 tbsp chopped fresh parsley
Optional: ¼ cup crumbled feta or tahini drizzle
Lemon-Garlic Vinaigrette:
3 tbsp olive oil
2 tbsp lemon juice
1 garlic clove, minced
1 tsp red wine vinegar
½ tsp dijon mustard
Salt & black pepper to taste
👨🍳 Instructions
1. Roast the Eggplant
Preheat oven to 425°F (220°C).
Toss cubed eggplant with olive oil, oregano, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes, flipping halfway, until golden and soft.
2. Cook the Rice
If not already cooked, prepare brown rice (1 cup dry rice to 2 cups water, simmered for ~35 minutes).
3. Make the Vinaigrette
In a small bowl or jar, whisk together olive oil, lemon juice, garlic, vinegar, mustard, salt, and pepper.
4. Assemble the Bowls
In each bowl, add a scoop of brown rice.
Top with roasted eggplant, cherry tomatoes, cucumber, red onion, olives, and parsley.
Drizzle with lemon-garlic vinaigrette.
Add feta or tahini if using.
✅ Notes
Meal prep tip: Store rice and roasted eggplant separately; combine before serving.
Vegan version: Skip feta or replace with vegan feta or tahini sauce.
Want more protein? Add chickpeas or grilled tofu.
🔢 Nutrition Estimate
Calories ~440 kcal
Protein ~12 g
Carbs ~55 g
Fiber ~10 g
Fat ~18 g
Sodium ~280 mg