Mediterranean Dinner Bowl (Printable)
Roasted vegetables, fluffy quinoa, spiced chickpeas, and feta topped with a bright herb yogurt sauce.
# What You'll Need:
→ Grains
01 - 1 cup quinoa
02 - 2 cups water
03 - 1/2 tsp salt
→ Protein
04 - 1 can (15 oz) chickpeas, drained and rinsed
05 - 1 tbsp olive oil
06 - 1/2 tsp smoked paprika
07 - 1/2 tsp ground cumin
08 - 1/4 tsp salt
09 - 1/4 tsp black pepper
→ Roasted Vegetables
10 - 1 red bell pepper, diced
11 - 1 medium zucchini, diced
12 - 1 small red onion, cut into wedges
13 - 1 cup cherry tomatoes, halved
14 - 2 tbsp olive oil
15 - 1/2 tsp dried oregano
16 - 1/4 tsp salt
17 - 1/4 tsp black pepper
→ Fresh Additions
18 - 1 cup cucumber, diced
19 - 1/2 cup Kalamata olives, pitted and halved
20 - 1/4 cup feta cheese, crumbled
→ Herb Yogurt Sauce
21 - 1/2 cup plain Greek yogurt
22 - 2 tbsp fresh parsley, chopped
23 - 1 tbsp fresh dill, chopped
24 - 1 tbsp lemon juice
25 - 1 small garlic clove, minced
26 - Salt and black pepper to taste
# Directions:
01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - Toss diced bell pepper, zucchini, red onion, and cherry tomatoes with olive oil, oregano, salt, and black pepper. Spread on the baking sheet and roast for 20–25 minutes, stirring halfway, until tender and slightly caramelized.
03 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes or until water is absorbed. Remove from heat and let stand 5 minutes, then fluff with a fork.
04 - In a skillet, heat 1 tbsp olive oil over medium heat. Add chickpeas, paprika, cumin, salt, and black pepper. Sauté 5–6 minutes until golden and slightly crispy.
05 - Mix all Herb Yogurt Sauce ingredients in a small bowl. Adjust seasoning to taste.
06 - Spoon cooked quinoa into bowls. Top with roasted vegetables, crispy chickpeas, cucumber, olives, and feta cheese. Drizzle with herb yogurt sauce.
07 - Serve immediately, garnished with extra herbs if desired.
# Expert Hints:
01 -
- It comes together in less than an hour but tastes like you've been cooking all day.
- Everything can be prepped ahead and assembled fresh, which means you're never stressed about timing.
- One bowl contains enough fiber and protein to actually keep you satisfied, no mid-afternoon snack emergency.
- The herb yogurt sauce is so good you'll find yourself drizzling it on everything for weeks.
02 -
- Don't skip spreading the vegetables out in a single layer—crowding the pan steams them instead of roasting them, and you lose that caramelized depth.
- Taste the sauce before you assemble everything; this is your moment to fix the balance, because once it's on the bowl, you can't take it back.
- The crispy chickpeas cool quickly, so if you're not ready to assemble immediately, keep them warm in a low oven.
03 -
- Use a really good olive oil for finishing if you have one—it matters more in something this simple and bright.
- If your Greek yogurt is very thick, thin the sauce slightly with a little water or extra lemon juice so it drapes across the bowl instead of sitting in a blob.