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Mediterranean Bowls Recipe

Mediterranean Bowls Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.7 from 65 reviews
  • Author: Sophia
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 bowls 1x
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean
  • Diet: Vegan

Description

These Mediterranean Bowls are a delightful and nutritious meal option that brings together flavorful roasted vegetables with a creamy, high-protein vegan tzatziki sauce. Packed with Mediterranean-inspired herbs and seasonings, this dish is not only delicious but also customizable to suit your preferences.


Ingredients

Units Scale

For the Roasted Vegetables:

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

For the 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. Prepare the Vegetables: In a bowl, combine chickpeas, bell pepper, onion, mini potatoes, olive oil, paprika, basil, garlic powder, oregano, dill, and parsley. Mix well and spread on the baking sheet. Bake for 40 minutes until potatoes are cooked through.
  3. Make the Tzatziki: Drain the grated cucumber using a cloth. In a blender, blend the yogurt, cashews, tofu, and garlic until smooth. Stir in the cucumber, dill, red wine vinegar, salt, and pepper.
  4. Assemble: Spread the tzatziki on a plate and top with the roasted vegetables. Enjoy!

Notes

  • If you want to substitute ingredients or don’t have access to certain foods, feel free to make swaps.
  • Experiment with adding different vegetables to these bowls, such as broccoli, cauliflower, carrots, parsnips, and more.
  • Feel free to customize the herbs and seasonings to suit your taste preferences.
  • Try different sauces or dips like green goddess dressing, vegan whipped feta, or hidden veggie nacho cheese for variety.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 320
  • Sugar: 8g
  • Sodium: 590mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 36g
  • Fiber: 7g
  • Protein: 16g
  • Cholesterol: 0mg