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A colorful Mediterranean Veggie Bowl like this one is my absolute favorite way to eat the rainbow and pack tons of goodness into each bite This bowl combines caramelized-roasted veggies creamy chickpeas tangy olives a sprinkle of feta and a velvety maple Dijon tahini drizzle for a crave-worthy meal that feels as comforting as it does healthy
The first time I made these bowls was for a picnic at the park and my friends could not believe how flavorful and satisfying something so vegetable-heavy could be Now it is my go-to whenever I need a lunch that keeps me full and happy
Ingredients
- Broccoli florets: bring a satisfying crunch and help soak up the dressing fresh crowns are best
- Brussels sprouts: roast up tender and slightly sweet choose smaller sprouts for more crisp edges
- Sweet potato: adds a subtle earthy sweetness cube evenly for even cooking
- Chickpeas: provide protein and substance dry them well after rinsing so they get crisper in the oven
- Onion: adds natural sweetness and depth a red or yellow onion both work nicely
- Olive oil: ensures the veggies roast golden and rich look for extra virgin for best flavor
- Garlic powder and dried oregano: boost the aromatic undertones always pick fresh jarred spices for strongest taste
- Smoked paprika and cumin: create warmth and Mediterranean flair
- Salt and black pepper: balance and enhance all other flavors sea salt or kosher salt is best
- Cherry tomatoes: offer juicy brightness halve them for easy bites
- Kalamata olives: deliver briny complexity buy pitted for quicker prep
- Feta cheese: gives creamy-tangy pops optional for vegan diets but delicious
- Fresh parsley: adds a burst of color and garden-fresh notes flat-leaf curls less
- Toasted pine nuts or sunflower seeds: supply crunch and healthy fats always toast lightly for nuttier flavor
- Tahini: is the star for a luscious creamy base check for silky consistency in the jar
- Maple syrup: naturally sweetens the dressing opt for pure maple every time
- Dijon mustard: gives zippy balance real Dijon is a must
- Lemon juice: brightens use freshly squeezed
- Garlic: makes the sauce bold use a microplane for a smooth blend
- Warm water: helps thin the sauce without muting flavors
- Salt and pepper for the dressing: let you season to taste
Step-by-Step Instructions
- Prepare the Roasting Tray:
- Toss the broccoli Brussels sprouts sweet potato onion and chickpeas together in a big bowl with olive oil garlic powder oregano smoked paprika cumin salt and pepper Toss everything so each piece gets an even coating of spices and oil Arranging the mix in a single layer on your baking sheet prevents sogginess and encourages browning
- Roast to Golden Perfection:
- Slide the baking sheet into a preheated oven at four hundred degrees and roast for twenty five to thirty minutes Stir the tray halfway through for even caramelization Watch for the edges to get crisp and the chickpeas to turn golden and slightly chewy
- Blend the Maple Dijon Tahini Dressing:
- In a small bowl whisk tahini maple syrup Dijon mustard lemon juice olive oil and minced garlic together Add warm water slowly until the dressing looks pourable but still creamy Give it a taste then add salt and pepper as you like
- Assemble the Bowls:
- When the veggies and chickpeas are ready divide them into four bowls Top generously with cherry tomatoes sliced olives a scoop of crumbled feta parsley and either pine nuts or sunflower seeds
- Finish and Serve:
- Spoon the dressing over everything right before eating Enjoy each forkful while the veggies are still warm and the toppings fresh
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My favorite ingredient might be that maple Dijon tahini sauce I could eat it by the spoonful In our house it sometimes doubles as a salad or sandwich spread because everyone begs for extra One time a family friend requested just a jar of it for their birthday
Storage Tips
Store the veggie and chickpea base in sealed containers in the fridge for up to four days Keep any leftover dressing in a separate jar to keep everything fresh and prevent sogginess Extras like feta and fresh herbs are best added right before serving For a quick packed lunch just microwave the base and add the cold toppings
Ingredient Substitutions
Out of sweet potato Any root vegetable like carrots or butternut squash works well No Brussels sprouts Try cauliflower or zucchini instead Chickpeas can easily be swapped with white beans or black beans Use sunflower seeds or pumpkin seeds for a nut-free topping
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Serving Suggestions
These bowls make a perfect packed lunch but are also a great centerpiece for a plant-forward dinner Spread all the toppings salad-bar style and let everyone build their own Add some toasted pita or a scoop of cooked quinoa for extra satiety
Mediterranean Inspiration
These bowls are an easy modern twist on traditional Mediterranean mezze which often features simply prepared veggies lots of herbs and bold dressings They reflect the balance and colorfulness of the cuisine and are naturally vegetarian
Recipe FAQs
- → Can I make these bowls vegan?
Yes, simply leave out the feta cheese or replace with a plant-based alternative to keep the bowls vegan.
- → What vegetables can I substitute?
Swap in cauliflower, bell peppers, zucchini, or butternut squash for a different veggie mix based on preference and season.
- → Is meal prep possible with this dish?
Absolutely. Roast the veggies and chickpeas ahead, store add-ins and dressing separately, and assemble when ready to eat.
- → How do I get crispy chickpeas?
Pat chickpeas very dry before roasting and avoid overcrowding the pan for maximum crispiness.
- → Can I make the dressing ahead?
Yes, the maple Dijon tahini dressing can be made in advance and stored in the fridge for up to five days.
- → Does the dish contain allergens?
It contains sesame from tahini and possibly gluten depending on ingredient sources. Always check package labels for allergens.