Healthy Dinner Mediterranean Veggie Bowl

Name: Healthy Dinner Mediterranean Veggie Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups vegetable broth or water; 1 red bell pepper, diced; 1 zucchini, sliced; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1 can chickpeas, drained and rinsed; 1/4 red onion, minced; 1/4 cup olives, sliced; 1 tsp olive oil; Salt and pepper, to taste; Fresh parsley, chopped for garnish; Feta cheese, crumbled (optional); 3 tbsp olive oil; 2 tbsp red wine vinegar; 1 tsp dried oregano; 1 clove garlic, minced; Salt and pepper, to taste

Highlighted under: Natural Healthy Meals Ideas

I love preparing a Healthy Dinner Mediterranean Veggie Bowl after a long day. It’s a vibrant and wholesome meal that brings together a medley of flavors while being nutritious. The combination of fresh veggies, quinoa, and a hint of Mediterranean spices makes it not only filling but also incredibly satisfying. I appreciate how quick it is to prepare, making it perfect for weeknight dinners. Plus, with so many colors and textures, it’s like a feast for the eyes as well as the palate!

Created by

Allegra Stone

Last updated on 2026-01-12T04:09:36.428Z

During my culinary exploration, I stumbled upon the concept of a Mediterranean veggie bowl. I found it to be the perfect choice for a healthy dinner since it brings together an assortment of vegetables and grains bursting with flavor. The first time I made it, I opted for quinoa as a base to add protein, and I was amazed by how well the spices complemented the veggies.

Another thing I loved was how customizable it is! On my next attempt, I tossed in some artichoke hearts and olives to elevate the taste. Remember, a splash of lemon juice right before serving can really enhance the dish’s freshness. Trust me, your taste buds will thank you!

        Why You Will Love This Recipe
        Colorful and nutritious ingredients that boost energy
Quick and easy to assemble, perfect for busy evenings
Deliciously versatile and can be customized to your taste

      

Mastering Quinoa Cooking

Perfectly cooked quinoa is light and fluffy, serving as a superb base for your veggie bowl. When simmering the quinoa in vegetable broth, maintaining a low heat after bringing it to a boil ensures that it cooks evenly without becoming mushy. You’ll know it’s ready when the grains have expanded and you can see the little tails separating from each seed. If you find that your quinoa is sticking to the pot, try using a non-stick cookware or adding a splash more water next time.

Allowing the quinoa to rest off the heat for a few minutes after cooking is crucial. This step lets the grains finish cooking in the steam left in the pot, resulting in a pleasant texture. Fluffing it gently with a fork afterward prevents clumping, so take care to do this just before combining with the veggies.

Customizing Your Bowl

One of the best things about this Mediterranean Veggie Bowl is its versatility. While the fresh veggies listed are delicious, consider swapping in ingredients like roasted bell peppers for a sweeter note or adding some sautéed spinach for an extra nutrient boost. If you're looking for extra protein, grilled chicken or tofu are great additions, making the meal even more satisfying without compromising the Mediterranean essence.

Feel free to adjust the dressing to your palate as well! If you prefer a tangier touch, increase the red wine vinegar, or add a touch of honey or maple syrup for sweetness. Get creative with herbs, too; fresh basil or mint can elevate the flavor profile while maintaining that vibrant Mediterranean taste.

Storage Tips and Serving Suggestions

This veggie bowl is ideal for meal prep! You can store it in an airtight container in the fridge for up to three days. To keep the veggies fresher for longer, consider storing the dressing separately and adding it just before serving. If you’ve got leftovers, they make for a delightful lunch option that can be enjoyed cold or lightly reheated in the microwave. Just remember to not overheat the feta if you have added it, as it can become too soft.

For an appealing presentation, consider layering the ingredients for serving rather than mixing them all together. This way, each color and texture shines through, creating an eye-catching dish. Pair your Mediterranean Veggie Bowl with a slice of crusty bread or a light salad, and you’ve got a meal that feels both indulgent and revitalizing!

Ingredients

For the Veggie Bowl

1 cup quinoa, rinsed
2 cups vegetable broth or water
1 red bell pepper, diced
1 zucchini, sliced
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 can chickpeas, drained and rinsed
1/4 red onion, minced
1/4 cup olives, sliced
1 tsp olive oil
Salt and pepper, to taste
Fresh parsley, chopped for garnish
Feta cheese, crumbled (optional)

For the Dressing

3 tbsp olive oil
2 tbsp red wine vinegar
1 tsp dried oregano
1 clove garlic, minced
Salt and pepper, to taste

Preparation Steps

Cook the Quinoa

In a medium pot, bring the vegetable broth to a boil. Add the rinsed quinoa, reduce heat to low, and cover. Cook for about 15 minutes or until all the liquid is absorbed. Remove from heat and let it sit, covered, for another 5 minutes before fluffing with a fork.

Prepare the Dressing

In a small mixing bowl, whisk together olive oil, red wine vinegar, dried oregano, minced garlic, salt, and pepper until well combined.

Combine the Ingredients

In a large mixing bowl, combine the cooked quinoa, diced bell pepper, zucchini, cherry tomatoes, cucumber, chickpeas, red onion, and olives. Drizzle with the prepared dressing and toss until all the ingredients are thoroughly coated.

Serve and Garnish

Spoon the veggie mixture into bowls, garnish with chopped parsley and crumbled feta, if using. Serve immediately or store in an airtight container in the fridge for up to 3 days.

Pro Tips

Feel free to adjust the veggies based on what you have on hand
this dish is really adaptable! For added protein, consider adding grilled chicken or tofu. Always taste and adjust seasoning as you go to ensure the flavors are just right.

Ingredient Spotlight: Chickpeas

Chickpeas are a powerhouse in this dish, not just for their protein content but also for their versatility. They add a hearty, chewy texture, which balances beautifully with the crisp freshness of the vegetables. If canned chickpeas are your go-to, make sure to rinse them thoroughly to remove excess salt and starch, which can affect the flavor of the entire bowl. If you have the time, consider roasting your chickpeas in the oven with a sprinkle of cumin and paprika for added crunch and flavor.

For those following a low-carb or gluten-free diet, chickpeas can be replaced with roasted cauliflower or edamame. Both alternatives can provide a satisfying texture and retain the nourishing qualities you're after while switching up the flavor profile in a delightful way.

Flavor Infusions with Spices

The use of olive oil and oregano in both the bowl and the dressing creates a harmonious Mediterranean flavor foundation. Olive oil not only enhances the richness of the vegetables but also carries the flavors of the spices throughout the dish. For a bit more depth, try adding a pinch of smoked paprika or crushed red pepper flakes to the dressing for a subtle heat and complexity.

Remember to taste as you go! This is essential when adjusting the seasoning. Adding salt incrementally allows you to control the final flavor, preventing it from becoming overwhelming. The balance of the sweet bell peppers, the acidity of the tomatoes, and the saltiness of the olives can each change how much seasoning you'll want to incorporate.

Questions About Recipes

→ Can I make this ahead of time?

Yes, you can prepare the quinoa and chop the veggies ahead of time. Just combine everything and add the dressing right before serving for the freshest flavor.

→ Is this dish vegan?

Yes, this Mediterranean Veggie Bowl is vegan-friendly! Just skip the feta cheese or use a vegan alternative.

→ What other vegetables can I use?

You can use a variety of vegetables such as bell peppers, spinach, corn, or broccoli based on your preference.

→ How can I make this gluten-free?

This recipe is gluten-free as long as you use gluten-free quinoa. Be sure to check any packaged ingredients like dressings or feta cheese.