Mediterranean Veggie Bowl Salad
Description:
A colorful and nourishing Mediterranean-inspired veggie bowl packed with vibrant vegetables, tangy feta, protein-rich chickpeas, olives, and a zesty lemon-herb vinaigrette. It’s refreshing, satisfying, and perfect for a healthy lunch or light dinner.
Total Time:
Prep Time: 15 minutes
Cook Time: 10 minutes (optional for roasted veggies)
Total Time: 25 minutes
Servings:
Serves: 2 large bowls or 4 side portions
Ingredients:
For the Salad Base:
1 cup cooked quinoa or couscous (optional but adds fullness)
1 cup canned chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1/2 cup kalamata olives, pitted
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
1/4 cup crumbled feta cheese
1 cup baby spinach or arugula
1 avocado, sliced (optional)
Optional Roasted Veggies:
1 small zucchini, sliced
1 small eggplant, cubed
Olive oil, salt, and pepper for roasting
For the Lemon Herb Vinaigrette:
3 tbsp extra virgin olive oil
1.5 tbsp fresh lemon juice
1 tsp Dijon mustard
1 garlic clove, minced
1/2 tsp dried oregano
Salt & pepper to taste
Instructions:
Optional Roasted Veggies:
Preheat oven to 200°C (400°F).
Toss zucchini and eggplant in olive oil, salt, and pepper.
Roast for 15–20 minutes until tender and lightly browned.
Prepare the Dressing:
Whisk all vinaigrette ingredients in a small bowl or shake in a jar.
Assemble the Bowl:
In a large bowl or platter, layer quinoa/couscous, spinach, and all the fresh chopped veggies.
Ad chickpeas, olives, feta, and optional avocado or roasted veggies.
Drizzle Dressing:
Pour the vinaigrette over the salad just before serving.
Toss lightly or serve with dressing on the side.
Serve:
Enjoy immediately or store in the fridge for up to 3 days (without avocado for best freshness).
Nutritional Info (Per Serving, based on 2 servings):
Nutrient Amount
Calories ~480 kcal
Protein ~15 g
Carbohydrates ~38 g
Fiber ~11 g
Sugars ~6 g
Fat ~30 g
Saturated Fat ~6 g
Sodium ~620 mg
Vitamin C ~60% DV
Iron ~20% DV
Calcium ~18% DV
Nutritional values will vary based on serving size and whether you include avocado, quinoa, or roasted veggies.
Q&A
Q: Can I make it ahead of time?
A: Yes! Just leave out the avocado and dressing until ready to serve to keep it fresh.
Q: Is this recipe vegan?
A: Not by default due to the feta, but you can easily make it vegan by omitting the cheese or using a plant-based alternative.
Q: What can I substitute for chickpeas?
A: White beans, black beans, or grilled tofu work great as alternatives.
Q: Can I use a store-bought dressing?
A: Yes, a Mediterranean-style or lemon vinaigrette would work well, but homemade is fresher and healthier.
Q: Can I add protein like chicken or shrimp?
A: Absolutely! Grilled chicken, shrimp, or even falafel
are great protein additions.