Mediterranean Veggie Bowls

This Mediterranean Veggie Bowl combines roasted vegetables, crispy chickpeas, and fresh Mediterranean add-ins, all drizzled with a creamy maple Dijon tahini dressing. It’s a vibrant, nutrient-packed meal that bursts with flavor and color, perfect for a wholesome lunch or dinner.

Why You’ll Love This Recipe

This Mediterranean Veggie Bowl is a fantastic combination of roasted veggies and chickpeas, rich in flavor and texture. The warm, roasted vegetables pair perfectly with fresh, tangy Mediterranean toppings, while the creamy maple Dijon tahini dressing adds a delicious, smooth finish. The chickpeas provide plant-based protein, making this dish not only tasty but also filling. It’s customizable, easy to prepare, and packed with nutrients like fiber, healthy fats, and antioxidants. Plus, it’s vegan-friendly, gluten-free, and perfect for meal prepping!

Ingredients

Roasted Veggies & Chickpeas

• 2 cups broccoli florets

• 2 cups Brussels sprouts, halved

• 1 medium-large sweet potato, cut into 1-inch pieces (about 2 cups)

• 1 can (15 oz) chickpeas, drained, rinsed, and patted dry

• ½ onion, sliced

• 2 tablespoons olive oil

• 1 teaspoon garlic powder

• 1 teaspoon dried oregano

• ½ teaspoon smoked paprika

• ½ teaspoon cumin

• Salt and black pepper, to taste

Mediterranean Add-Ins

• ½ cup cherry tomatoes, halved

• ¼ cup Kalamata olives, sliced

• ¼ cup crumbled feta cheese (optional)

• ¼ cup fresh parsley, chopped

• ¼ cup toasted pine nuts or sunflower seeds

Maple Dijon Tahini Dressing

• ¼ cup tahini

• 1 tablespoon maple syrup

• 1 tablespoon Dijon mustard

• 1 tablespoon lemon juice

• 1 tablespoon olive oil

• 1 clove garlic, minced

• 2-3 tablespoons warm water (to thin)

• Salt and black pepper, to taste

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. In a large bowl, toss the broccoli florets, Brussels sprouts, sweet potato, chickpeas, and onion with olive oil, garlic powder, oregano, smoked paprika, cumin, salt, and pepper. Spread the mixture evenly on the prepared baking sheet.

3. Roast the vegetables and chickpeas in the oven for 25-30 minutes, flipping halfway through, until tender and golden.

4. While the veggies and chickpeas roast, prepare the dressing by whisking together tahini, maple syrup, Dijon mustard, lemon juice, olive oil, minced garlic, and warm water. Season with salt and pepper to taste. Add more water to reach your desired consistency.

5. Once the veggies and chickpeas are done, remove from the oven. Assemble the bowls by dividing the roasted vegetables and chickpeas among bowls.

6. Top each bowl with cherry tomatoes, Kalamata olives, feta cheese (if using), parsley, and pine nuts or sunflower seeds.

7. Drizzle the maple Dijon tahini dressing over the top and serve.

Servings and Timing

• Servings: 4

• Preparation time: 10 minutes

• Cooking time: 30 minutes

• Total time: 40 minutes

Variations

• Vegan Version: Omit the feta cheese to keep the bowl fully plant-based.

• Protein Boost: Add grilled chicken, shrimp, or falafel to increase the protein content.

• Different Vegetables: Swap the broccoli, Brussels sprouts, or sweet potato for other vegetables like cauliflower, zucchini, or bell peppers.

• Grain Base: Serve the roasted veggies and chickpeas on a bed of quinoa, couscous, or farro for a heartier meal.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheating: Reheat in the microwave for 1-2 minutes or warm up in a 350°F (175°C) oven for 10-15 minutes until heated through.

For the dressing, store it separately in a jar in the fridge for up to 5 days.

FAQs

Can I make this dish ahead of time?

Yes, you can prepare the roasted veggies and chickpeas in advance and store them in the fridge for up to 3 days. You can also prepare the dressing ahead of time.

Is the dressing necessary for this recipe?

While the dressing adds a creamy and tangy flavor, the Mediterranean Veggie Bowl is also delicious without it. You can drizzle olive oil and lemon juice as a simpler alternative.

Can I add more protein?

Absolutely! You can add grilled chicken, chickpea patties, or even a hard-boiled egg for extra protein.

How can I make this dish spicy?

Add red pepper flakes or a pinch of cayenne pepper to the vegetables before roasting, or drizzle with a spicy hot sauce before serving.

Can I use frozen vegetables?

Yes, you can use frozen vegetables, but fresh vegetables will yield a better texture when roasted.

What can I substitute for tahini in the dressing?

If you don’t have tahini, you can substitute with almond butter or cashew butter for a similar creamy texture.

Can I prepare this as a salad instead of a bowl?

Definitely! You can serve the roasted veggies and chickpeas on a bed of greens like spinach or mixed salad leaves for a refreshing Mediterranean salad.

Is there a gluten-free version of this recipe?

Yes, this recipe is naturally gluten-free. Just make sure to check any packaged ingredients like the olives or feta cheese for gluten.

How do I get the chickpeas crispy?

Pat the chickpeas dry with a paper towel before roasting, and spread them out in a single layer on the baking sheet for maximum crispiness.

Can I use another type of nut or seed?

Yes, you can substitute the pine nuts with slivered almonds, chopped walnuts, or pumpkin seeds for a different flavor and crunch.

Conclusion

This Mediterranean Veggie Bowl is an easy, flavorful, and customizable meal that’s packed with vibrant veggies, crispy chickpeas, and a creamy dressing that ties everything together. It’s a perfect option for a healthy lunch or dinner, and it’s versatile enough to adapt to your preferences. Whether you’re following a plant-based diet or simply looking for a delicious and nutritious meal, this bowl will satisfy your taste buds and leave you feeling full and energized.