Description
A vibrant and healthy Mediterranean Veggie Bowl featuring roasted seasonal vegetables, cooked quinoa or couscous, tangy lemon juice, Kalamata olives, and optional crumbled feta cheese. Perfect for a wholesome lunch or dinner that is packed with fresh flavors and simple ingredients.
Ingredients
Grains
- 1 cup quinoa or couscous (uncooked)
Vegetables & Fruits
- 1 medium bell pepper (any color), chopped
- 1 medium zucchini, sliced into half-moons
- 1 medium red onion, chopped
- 1 cup cherry tomatoes, halved
- Juice of 1 lemon
Protein & Dairy
- 1 cup cooked chickpeas (canned or dry)
- ½ cup crumbled feta cheese (optional)
Other Ingredients
- ½ cup pitted Kalamata olives
- 2 tbsp olive oil
- Fresh herbs (parsley or basil), finely chopped
- Salt, to taste
- Black pepper, to taste
- Minced garlic (amount to taste, approximately 1-2 cloves)
Instructions
- Preheat and Chop Vegetables: Preheat your oven to 400°F (200°C). Chop the bell peppers, zucchini, red onion, and halve the cherry tomatoes into bite-sized pieces to prepare for roasting.
- Toss Vegetables with Seasoning: In a large mixing bowl, combine the chopped vegetables with olive oil, salt, pepper, and minced garlic. Toss everything well to ensure the veggies are evenly coated with the seasoning and oil.
- Roast the Vegetables: Spread the seasoned vegetables evenly on a baking sheet lined with parchment paper. Roast them in the preheated oven for 20-25 minutes until they are tender and caramelized around the edges.
- Cook the Grains: While the vegetables roast, cook the quinoa or couscous according to the package instructions until fluffy and fully cooked. Set aside when done.
- Assemble the Bowls: In individual serving bowls or a large serving dish, place a layer of the cooked grains at the bottom. Top this with the warm roasted vegetables and cooked chickpeas. Sprinkle crumbled feta cheese over the top if using.
- Finish and Serve: Drizzle fresh lemon juice over the assembled bowls and garnish with finely chopped fresh herbs such as parsley or basil. Serve immediately for a nutritious Mediterranean-inspired meal.
Notes
- You can substitute quinoa with couscous or any preferred grain.
- For a vegan version, omit the feta cheese or use a plant-based alternative.
- If chickpeas are canned, rinse and drain them before using.
- Adjust garlic and lemon juice quantities according to your taste preferences.
- Extra olive oil can be added when serving for increased richness.
