Mediterranean Bowl

This Mediterranean bowl is bursting with fresh ingredients! Roasted vegetables, couscous and lemon tahini sauce make a satisfying meal.

Looking for fresh and healthy dinner ideas? Try this Mediterranean Bowl, bursting with colorful veggies! It’s a simple “meal in a bowl” that stars spiced roasted vegetables, seasoned with an irresistible mix of cumin, coriander, garlic and a hint of cinnamon. Add to that quinoa or couscous, fresh cucumber and tomato, and top it all off with a creamy lemon tahini sauce. This one hit the spot in our house to start off the year with a bang. Here’s how to make it!

Ingredients in this Mediterranean bowl

A Mediterranean bowl can be made in a variety of ways: this one is simply a bowl meal inspired by flavors of the Mediterranean. It features four main components: roasted vegetables, fresh vegetables, whole grain, and a tahini dressing. It’s so full of flavor, you’ll forget it’s a pile of good-for-you ingredients (plus, it’s vegan and fits the Daniel Fast with one modification). Of course, there are endless variations here and you can riff on the ideas easily. Here’s what you’ll need to make the recipe as written:

• Canned chickpeas
• Sweet potatoes
• Red bell pepper
• Red onion
• Olive oil
• Cumin, paprika, garlic powder, coriander, cinnamon, and salt
• Quinoa or couscous (or other grain)
• Cherry tomatoes
• English cucumber
• Salad greens
• Lemon tahini dressing

Making the lemon tahini dressing

You can put almost anything you like in this Mediterranean bowl: just make sure you make the lemon tahini dressing! Tahini is a Middle Eastern condiment that’s a paste made of toasted sesame seeds. It’s an extremely versatile ingredient you can use to make hummus, sauces and even desserts. For the lemon tahini sauce, you’ll simply combine it with fresh lemon juice, olive oil, honey or sugar (to balance the acidity), and garlic.

• Where to find tahini? You can find it in your local grocery store, many times in the international aisle. It is sometimes also located near the peanut butter and other nut butters.
• Try a squeeze bottle! Tahini is notoriously hard to measure out, but some brands have convenient squeeze bottles now that make thing easy.

Use quinoa, couscous, or another grain

This Mediterranean bowl works with any type of whole grain! Most often we like to pick a hearty, gluten-free whole grain like rice or quinoa. But when we have the need for speed, we like using couscous or orzo because they’re so quick. Keep in mind that these are both actually pasta (and not suitable for a gluten-free diet). Here are a few grains that would be perfect in this Mediterranean bowl:

• Quinoa
• Rice
• Farro
• Couscous or Israeli couscous
• Orzo
• Barley
• Freekah

Mediterranean bowl variations and add-ins

The bowl meal concept is ripe for variations and add-ins, and this Mediterranean bowl is a very loose idea. Use it as a template for adding any Mediterranean-style ingredients you like! It’s similar to our Hummus Bowls, which you can use for more inspiration. Here are a few other ingredients that would fit perfectly into this tasty bowl:

• Kalamata olives
• Red onion
• Roasted red peppers
• Sundried tomatoes
• Fresh dill or oregano
• Feta cheese crumbles
• Falafel (homemade or purchased)
• Hummus
• Pita chips

More Mediterranean recipes

This recipe fits the Mediterranean diet, a style of eating that features fresh vegetables, healthy fats and whole grains. It’s a vegan recipe and also Daniel Fast-approved, if you omit the honey from the lemon tahini dressing. Here are a few more Mediterranean-style recipes you might enjoy:

• Try this tasty and quick Hummus Bowls
• Go for a delicious Falafel Salad
• Grab Baked Tilapia with Lemon
• Make a pot of Simple Red Lentil Soup

01

Quick Hummus Bowls

02

Falafel Salad

03

Baked Tilapia with Lemon

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Simple Red Lentil Soup

This Mediterranean bowl recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

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