Introduction
Creating a vibrant and nutritious meal doesn't have to be complicated. A Vegan Mediterranean Roasted Veggie Bowl is not only packed with flavor, but it also offers a rainbow of health benefits. This dish is perfect for home cooks looking to explore new flavors while keeping their meals wholesome and satisfying.
The combination of roasted vegetables, grains, and zesty hummus creates a delightful medley that is both filling and refreshing. Each bite transports you to the sunny Mediterranean coast, where fresh produce and herbs reign supreme. Whether you're a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this bowl is a wonderful addition to your repertoire.
With a handful of simple ingredients and straightforward preparation, you can whip up this colorful dish in no time. Gather your favorite vegetables, and let’s bring this delicious Vegan Mediterranean Roasted Veggie Bowl to life!
Ingredients
- 1 cup cherry tomatoes, halved
- 1 medium zucchini, diced
- 1 bell pepper, diced
- 1 medium red onion, diced
- 1 cup eggplant, diced
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1 cup cooked quinoa or brown rice
- 1/2 cup hummus
- 1/4 cup kalamata olives, pitted and sliced
- 2 tablespoons fresh parsley, chopped
- Salt and pepper to taste
Directions & Preparation
- Preheat the oven to 425°F (220°C).
- In a large mixing bowl, combine the cherry tomatoes, zucchini, bell pepper, red onion, and eggplant.
- Drizzle the olive oil over the vegetables, and sprinkle with dried oregano, paprika, garlic powder, salt, and pepper. Toss everything together until the vegetables are evenly coated.
- Spread the seasoned vegetables on a baking sheet in a single layer. Roast in the preheated oven for 20-25 minutes, or until they are tender and slightly caramelized, stirring halfway through for even cooking.
- While the vegetables are roasting, prepare the quinoa or brown rice according to package instructions if not already cooked.
- Once the veggies are done, remove them from the oven and allow them to cool slightly.
- To assemble the bowls, start with a base of quinoa or brown rice. Top with a generous serving of roasted vegetables.
- Add a dollop of hummus on the side and sprinkle with kalamata olives and fresh parsley for a burst of flavor.
- Serve warm and enjoy your Vegan Mediterranean Roasted Veggie Bowl!
FAQs
What if my roasted vegetables are soggy?
Make sure to spread the vegetables evenly on the baking sheet without overcrowding, and roast at a high temperature to achieve a nice caramelization.
Can I use frozen vegetables for this recipe?
Yes, you can use frozen vegetables, but be sure to thaw and drain them before roasting to prevent excess moisture.
What if I want to add more protein to the bowl?
You can add chickpeas or lentils for an additional protein boost, complementing the dish nicely.
Can I make this bowl spicier?
Absolutely! Feel free to add red pepper flakes or a dash of hot sauce to the vegetables before roasting.
What other vegetables work well in this bowl?
Feel free to experiment with vegetables like asparagus, carrots, or broccoli for added variety.
How can I scale this recipe for a larger group?
Simply multiply the ingredient quantities by the number of servings you need, ensuring you have enough baking sheets for roasting.
Conclusion
The Vegan Mediterranean Roasted Veggie Bowl is a colorful, nutritious dish that can be customized to fit your taste preferences. With its hearty grains, flavorful roasted vegetables, and creamy hummus, it’s a meal that satisfies both the palate and the body.
Enjoy this bowl as a quick lunch, a wholesome dinner, or a delightful meal prep option. Each bite is a reminder of the vibrant Mediterranean lifestyle, bringing joy and nourishment to your kitchen.
Recipe Card
Vegan Mediterranean Roasted Veggie Bowl Recipe
Ingredients
- 1 cup cherry tomatoes halved
- 1 medium zucchini diced
- 1 bell pepper diced
- 1 medium red onion diced
- 1 cup eggplant diced
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1 cup cooked quinoa or brown rice
- 1/2 cup hummus
- 1/4 cup kalamata olives pitted and sliced
- 2 tablespoons fresh parsley chopped
- Salt and pepper to taste
Instructions
- Preheat the oven to 425°F (220°C).
- In a large mixing bowl, combine the cherry tomatoes, zucchini, bell pepper, red onion, and eggplant.
- Drizzle the olive oil over the vegetables, and sprinkle with dried oregano, paprika, garlic powder, salt, and pepper. Toss everything together until the vegetables are evenly coated.
- Spread the seasoned vegetables on a baking sheet in a single layer. Roast in the preheated oven for 20-25 minutes, or until they are tender and slightly caramelized, stirring halfway through for even cooking.
- While the vegetables are roasting, prepare the quinoa or brown rice according to package instructions if not already cooked.
- Once the veggies are done, remove them from the oven and allow them to cool slightly.
- To assemble the bowls, start with a base of quinoa or brown rice. Top with a generous serving of roasted vegetables.
- Add a dollop of hummus on the side and sprinkle with kalamata olives and fresh parsley for a burst of flavor.
- Serve warm and enjoy your Vegan Mediterranean Roasted Veggie Bowl!
Notes
Additional serving suggestions: pair with a crisp salad, garlic bread, or roasted seasonal vegetables for balance.
For make-ahead, prep components separately and assemble just before heating to preserve texture.
Taste and adjust with acid (lemon/vinegar) and salt right at the end to wake up flavors.
