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Mediterranean Bowls Recipe

Mediterranean Bowls Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.6 from 52 reviews
  • Author: Emily
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 bowls
  • Category: Main Course
  • Method: Baking, Blending
  • Cuisine: Mediterranean
  • Diet: Vegan

Description

Enjoy a taste of the Mediterranean with these hearty and flavorful Mediterranean bowls. Packed with chickpeas, veggies, and a high-protein vegan tzatziki sauce, this dish is a satisfying and nutritious meal that’s perfect for lunch or dinner.


Ingredients

Units Scale

Main 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 400°F and line a baking sheet with parchment or a reusable sheet.
  2. Bake Vegetables: Mix chickpeas, bell pepper, onion, and potatoes with olive oil and spices. Bake for 40 minutes until potatoes are cooked through.
  3. Make Tzatziki: Drain liquid from grated cucumber. Blend yogurt, cashews, tofu, and garlic until smooth. Add cucumber, dill, vinegar, salt, and pepper.
  4. Assemble: Spread tzatziki on a plate, top with baked vegetables. Serve and enjoy!

Notes

  • If you need to substitute an ingredient, feel free to swap it with a similar option.
  • Experiment with adding new vegetables like broccoli, cauliflower, carrots, parsnips, etc., to customize your bowls.
  • Feel free to adjust the herbs and seasonings to suit your taste preferences.
  • Try different sauces or dips such as green goddess dressing, vegan whipped feta, or hidden veggie nacho cheese for variety.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 320
  • Sugar: 9g
  • Sodium: 670mg
  • Fat: 15g
  • Saturated Fat: 2g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 7g
  • Protein: 15g
  • Cholesterol: 0mg