Healthy Dinner Mediterranean Veggie Bowl

Name: Healthy Dinner Mediterranean Veggie Bowl
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2 servings
Ingredients: 1 cup cooked quinoa; 1 cup cherry tomatoes, halved; 1 medium cucumber, diced; 1 bell pepper, diced; 1 cup spinach leaves; 1/2 red onion, thinly sliced; 1/4 cup Kalamata olives, pitted and sliced; Feta cheese, crumbled (optional); 3 tablespoons olive oil; Juice of 1 lemon; 1 garlic clove, minced; Salt and pepper, to taste; 1 teaspoon dried oregano

Highlighted under: Healthy & Light

I adore meal bowls, and this Healthy Dinner Mediterranean Veggie Bowl is one of my favorites. It's a delightful fusion of colorful vegetables, hearty grains, and a zesty dressing that brings everything together. Not only is it packed with flavor, but it's also full of nutrients, making it perfect for a wholesome dinner. The fresh herbs and spices elevate the dish even further. We love how quick and simple it is to make, allowing me to enjoy a delicious, healthy meal even on the busiest of evenings.

Created by

Daisy Webb

Last updated on 2026-01-10T11:04:07.145Z

When I first came across the Mediterranean veggie bowl concept, I was instantly intrigued. I decided to put my own spin on it by using a variety of seasonal vegetables. This approach not only maximizes flavor but also nutrition, ensuring that every bite is satisfying and wholesome. The dressing made from olive oil and lemon zest adds a refreshing touch that's truly irresistible.

After several tries, I've found that roasting the veggies enhances their natural sweetness and gives them an irresistible caramelized finish. Serve this bowl warm or chilled, and it's versatile enough to be a perfect meal prep option for the week.

        Why You Will Love This Recipe
        Vibrant and fresh flavors that transport you to the Mediterranean
Customizable with your favorite seasonal veggies
Perfectly healthy without compromising on taste

      

Choosing the Right Ingredients

Selecting fresh, seasonal vegetables for your Mediterranean Veggie Bowl can truly enhance the dish’s flavor profile. For instance, vibrant zucchinis or sweet baby bell peppers can easily substitute the bell pepper if you're looking for a different taste. Additionally, using ripe cherry tomatoes provides a natural sweetness that balances the other savory elements, while cucumbers add a delightful crunch. Don't shy away from experimenting with what’s in season at your local market or grocery store!

Another important element is the quality of your quinoa. Opt for a high-protein, organic variety for the most nutritious base. When cooking quinoa, rinse it under cold water beforehand to remove bitterness and ensure it’s light and fluffy. A ratio of 1:2 quinoa to water usually works well, boiling for about 15 minutes until the germ pops. This step is crucial, as overcooking can lead to a mushy texture, ruining the overall integrity of the bowl.

Building Flavor with the Dressing

The dressing you whip up is what ties this dish together, so don't overlook its importance. The balance of zesty lemon juice and fragrant garlic gives it a lovely kick. To enhance the Mediterranean vibe, consider adding fresh herbs like parsley or basil to the dressing. They not only add flavor but also bring a burst of freshness that complements the roasted vegetables beautifully. If you prefer a creamier dressing, a dollop of Greek yogurt can work wonders without adding too many calories.

Whisk the dressing until it's glossy, ensuring all ingredients are thoroughly blended. Adjust the seasoning thoughtfully—try tasting at intervals to find the right level of salt and pepper that makes the flavors pop. If you find the dressing too tangy, a touch of honey or maple syrup can balance the acidity. Don’t hesitate to make extra dressing; it keeps well in the fridge for up to a week and can elevate simple salads or grilled proteins later in the week.

Ingredients

Gather the following ingredients to make your Mediterranean veggie bowl.

For the Bowl

1 cup cooked quinoa
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1 bell pepper, diced
1 cup spinach leaves
1/2 red onion, thinly sliced
1/4 cup Kalamata olives, pitted and sliced
Feta cheese, crumbled (optional)

For the Dressing

3 tablespoons olive oil
Juice of 1 lemon
1 garlic clove, minced
Salt and pepper, to taste
1 teaspoon dried oregano

Combine all these ingredients, and you're all set for a healthy dinner!

Instructions

Follow these steps to prepare your Mediterranean veggie bowl.

Prepare the Vegetables

Start by preheating your oven to 400°F (200°C). Toss your bell pepper, cherry tomatoes, and red onion with a tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 10 minutes until they are tender and slightly caramelized.

Make the Dressing

In a small bowl, whisk together the remaining olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper until well combined. Adjust seasoning to your taste.

Assemble the Bowl

In a large bowl, combine the cooked quinoa, roasted vegetables, diced cucumber, spinach leaves, and olives. Drizzle with the dressing and toss gently.

Serve and Enjoy

Top with crumbled feta cheese if desired, and serve immediately. Enjoy your fresh and healthy Mediterranean veggie bowl!

Delight in your colorful bowl packed with goodness!

Pro Tips

Feel free to customize this bowl with any seasonal vegetables or proteins like grilled chicken or chickpeas for added nutrition.

Make-Ahead and Storage Tips

This Mediterranean Veggie Bowl is perfect for meal prep. To save time during the week, roast your vegetables and prepare the dressing in advance. Store the roasted veggies in an airtight container in the refrigerator for up to 4 days, keeping their flavors intact while allowing for easy assembly during busy evenings. I often prepare these elements on Sunday, ensuring I have healthy options ready to grab during the week.

When it comes to assembling the bowl, consider keeping the components separate until you are ready to eat. This helps maintain the freshness and texture of your ingredients, especially the greens, which can wilt if stored with the dressing for too long. When you're ready to eat, simply combine everything with your dressing—it's like having a fresh meal every time.

Variations to Try

Feel free to customize this recipe to your taste! If you're in the mood for something heartier, replacing quinoa with farro or brown rice can add a different texture and flavor. Alternatively, for a low-carb option, spiralized zucchini or cauliflower rice can serve as a fantastic substitute while still providing bulk to your bowl.

For added protein, consider mixing in chickpeas or grilled chicken, which can also help keep you feeling fuller longer. In terms of flavor variations, adding a splash of balsamic vinegar or a hint of smoked paprika to your dressing can give the bowl a unique twist, making it distinct each time you prepare it. Don't hesitate to think outside the box and create your Mediterranean masterpiece!

Questions About Recipes

→ Can I make this ahead of time?

Absolutely! You can prepare the components and store them separately in the fridge. Simply assemble when ready to eat.

→ Is this recipe vegan?

Yes, it's vegan-friendly if you skip the feta cheese.

→ Can I substitute quinoa with another grain?

Yes, you can use brown rice, bulgur, or any grain of your choice!

→ How long does it last in the fridge?

It can last 3-4 days in an airtight container in the fridge.