Healthy Dinner Mediterranean Veggie Bowl

Name: Healthy Dinner Mediterranean Veggie Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 1 red bell pepper, diced; 1 yellow bell pepper, diced; 1 zucchini, sliced; 1 red onion, diced; 1 cup cherry tomatoes, halved; 2 cups spinach, fresh; 2 tablespoons olive oil; 1 teaspoon salt; 1 teaspoon black pepper; 1 teaspoon dried oregano; 1 teaspoon garlic powder; 3 tablespoons olive oil; Juice of 1 lemon; 1 clove garlic, minced; 1 teaspoon Dijon mustard; Salt and pepper to taste; 1/4 cup feta cheese, crumbled; 1/4 cup kalamata olives, sliced; 1/4 cup toasted pine nuts

Highlighted under: Healthy & Light

I love how my Healthy Dinner Mediterranean Veggie Bowl celebrates vibrant flavors and fresh ingredients. Every bite is a delicious reminder of summer sunsets along the Mediterranean coast. The combination of roasted vegetables, hearty grains, and zesty dressing not only satisfies my hunger but nourishes my body. It’s easy to make and perfect for meal prep, allowing me to enjoy nutritious meals throughout the week. I can’t wait for you to try this recipe, as it’s become a staple in my home!

Created by

Arielle Baxter

Last updated on 2026-01-13T04:07:16.605Z

As I prepared this Healthy Dinner Mediterranean Veggie Bowl, I was reminded of my travels to Greece. The fresh herbs and roasted vegetables evoke those special moments spent savoring the cuisine outdoors. By roasting the veggies, I found that the flavors intensify, creating a delicious contrast with the tangy dressing I crafted from olive oil, lemon, and garlic. It's a simple yet effective method that elevates the dish!

While assembling my bowl, I loved how versatile the ingredients were. You can swap in your favorite grains or add protein like chickpeas or roasted chicken. The delightful crunch of toasted nuts on top is an essential touch that adds both texture and flavor. This adaptable recipe fits well with any diet and is sure to impress!

        Why You'll Love This Recipe
        Bursting with fresh Mediterranean flavors that brighten up your dinner routine
Customizable with your favorite grains and proteins for a personalized touch
Nutrient-rich ingredients keep you feeling satisfied and healthy

      

Essential Cooking Techniques

Cooking quinoa properly is key to achieving that perfect fluffy texture. After rinsing the quinoa, use a 2:1 water-to-quinoa ratio. Make sure to bring the water to a rolling boil before reducing to a simmer. Cover it for about 15 minutes; if you find it's still crunchy after the time is up, just add a splash more water and cover again until it softens. This will ensure your grains are cooked evenly without clumping together.

Roasting vegetables enhances their natural sweetness while adding a depth of flavor. Make sure your oven is fully preheated to 425°F (220°C) for optimal caramelization. I recommend checking the vegetables halfway through; if they aren't browning, give the pan a toss to promote even roasting. Look for tender vegetables with golden edges—this indicates they've reached that perfect stage. Using parchment paper can also help prevent sticking while keeping cleanup easy.

Ingredient Substitutions and Variations

This Mediterranean Veggie Bowl is highly versatile. If quinoa isn’t your grain of choice, consider using farro or couscous for a different texture. Brown rice can also work well but requires a longer cooking time. If you need to avoid gluten, quinoa is an excellent option as it is naturally gluten-free. For protein additions, chickpeas or grilled chicken can even boost the meal’s heartiness, making it more filling if you prefer a protein-rich option.

Feel free to customize the veggies based on seasonal availability. Eggplant, asparagus, or broccoli can all be fantastic substitutes in this bowl. Just remember to adjust roasting times—harder vegetables like carrots may take longer, while softer ones like zucchini may cook faster. This adaptability means you can create a fresh, unique dish every time you make it, taking advantage of your farmer’s market haul or leftovers from your weekly groceries.

Ingredients

Vegetables and Grains

1 cup quinoa, rinsed
1 red bell pepper, diced
1 yellow bell pepper, diced
1 zucchini, sliced
1 red onion, diced
1 cup cherry tomatoes, halved
2 cups spinach, fresh
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon dried oregano
1 teaspoon garlic powder

Dressing

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

Toppings

1/4 cup feta cheese, crumbled
1/4 cup kalamata olives, sliced
1/4 cup toasted pine nuts

Instructions

Steps

Cook the Quinoa

In a medium pot, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the water is absorbed. Fluff with a fork and set aside.

Roast the Vegetables

Preheat the oven to 425°F (220°C). On a baking sheet, toss the bell peppers, zucchini, red onion, and cherry tomatoes with olive oil, salt, pepper, oregano, and garlic powder. Roast for 20-25 minutes until tender and slightly caramelized.

Prepare the Dressing

In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper until well combined.

Assemble the Bowl

In individual serving bowls, layer the cooked quinoa, roasted vegetables, fresh spinach, and toppings of feta cheese, olives, and pine nuts. Drizzle generously with the dressing and enjoy!

Enjoy Your Meal!

Pro Tips

Feel free to customize your bowl with seasonal vegetables or add grilled chicken for extra protein. The dressing can also be made in advance and stored in the fridge for up to a week.

Storage and Meal Prep Tips

This bowl is perfect for meal prep! Cook a larger batch of quinoa and roast double the amount of vegetables to enjoy throughout the week. Store the components separately in airtight containers in the fridge, which allows you to mix and match throughout the week. The cooked quinoa and veggies can last up to five days in the refrigerator, while the dressing can be kept in a bottle for up to a week before it loses its freshness.

When reheating, use a microwave or a stovetop to warm the quinoa and vegetables gently. You can add a splash of water to keep everything moist, or a drizzle of olive oil for extra richness. If you find the veggies lose some texture in reheating, consider briefly sautéing them in a pan to revive their crunch before serving.

Serving Suggestions

For a beautiful presentation, serve the bowl in wide, shallow dishes to really show off the vibrant colors of the vegetables and toppings. You can also layer the ingredients in a clear glass jar for a stunning and portable lunch option. This also makes it easy to shake up the dressing to combine everything before eating.

To elevate the flavors even further, consider garnishing with fresh herbs like parsley or basil. A sprinkle of smoked paprika or a dash of red pepper flakes can also add a lovely kick. If you’re hosting a dinner party, serve this Mediterranean Veggie Bowl as a base and let guests customize their own bowls at a topping bar—everyone will enjoy the interactive experience!

Questions About Recipes

→ Can I use other grains instead of quinoa?

Absolutely! Brown rice, farro, or couscous also work perfectly in this dish.

→ Is this recipe vegan?

Yes, it's vegan-friendly! Just omit the feta cheese or substitute with a plant-based cheese.

→ How can I make this bowl spicy?

Add red pepper flakes or a drizzle of sriracha to your dressing for a spicy kick!

→ Can leftovers be stored?

Yes, store any leftovers in an airtight container in the fridge for up to 3 days.