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Mediterranean Bowls Recipe

Mediterranean Bowls Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.5 from 105 reviews
  • Author: Harper
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 bowls 1x
  • Category: Main Dish
  • Method: Roasting, Blending
  • Cuisine: Mediterranean
  • Diet: Vegan

Description

These Mediterranean bowls are a delightful and nutritious meal option packed with flavors and textures. Roasted chickpeas, vegetables, and a creamy vegan tzatziki come together to create a satisfying dish.


Ingredients

Units Scale

Main Bowl Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 red bell pepper, roughly chopped
  • 1 red onion, roughly chopped
  • 2 1/2 cups mini potatoes, quartered

Spices and Seasoning:

  • 2 tbsp olive oil
  • 1 tbsp paprika
  • 2 tsp dried basil
  • 2 tsp garlic powder
  • 2 tsp oregano
  • 1 tsp dried dill
  • 1 tsp dried parsley

Vegan High-Protein Tzatziki:

  • 1/2 large cucumber, grated
  • 1 1/2 cups unsweetened vegan yogurt (coconut or soy)
  • 1/2 cup cashews (optional, for extra creaminess)
  • 1 cup extra firm tofu
  • 2 cloves garlic
  • 2 tbsp red wine vinegar
  • 1/4 cup fresh dill, chopped
  • 1 tsp salt
  • 1/2 tsp black pepper

Instructions

  1. Preheat the oven: Preheat the oven to 400F and line a baking sheet with parchment or a reusable sheet.
  2. Prepare vegetables: Combine chickpeas, bell pepper, onion, and potatoes with olive oil and spices. Roast in the oven for 40 minutes until potatoes are cooked.
  3. Make tzatziki: Drain grated cucumber, then blend with vegan yogurt, cashews, tofu, and garlic. Add in dill, red wine vinegar, salt, and pepper.
  4. Assemble: Spread tzatziki on a plate, top with roasted vegetables, and enjoy!

Notes

  • If you need to make substitutions, feel free to swap ingredients to suit your preferences or what you have on hand.
  • Experiment with adding different vegetables each time you prepare these bowls for variety.
  • Feel free to customize the herbs and seasonings to your liking to enhance the Mediterranean-inspired flavors.
  • Switch up the sauce or dip used; options include green goddess dressing, vegan whipped feta, or hidden veggie nacho cheese.

Nutrition

  • Serving Size: 1 bowl
  • Calories: Approximately 380 kcal
  • Sugar: 8g
  • Sodium: 680mg
  • Fat: 16g
  • Saturated Fat: 3g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 9g
  • Protein: 18g
  • Cholesterol: 0mg