For meatless Monday, this Mediterranean bowl is a simple way of eating healthy even when in a hurry, and most of the ingredients can be prepared ahead of time.
Abundance bowls. Buddha bowls. Nourishing bowls. Various names for one idea: a wholesome, colourful and delicious meal in a bowl. Throughout the year, varying seasonal ingredients, combinations are endless.
I often bulk prepare staples once in a week, such as cooking grains and legumes or roasting vegetables, and we then end up assembling beautiful bowls, adding raw, cooked or fermented vegetables, a luscious sauce and toppings such as spice mix, nuts and seeds, crumbled cheese, etc. 
For this Med-inspired bowl, I loved playing with colours, flavours and textures. And if like me, you have a big crush on Mediterranean foods, this bowl will surely be very satisfying…
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Mediterranean Inspired Bowl
- Total Time: 50 minutes
- Yield: Serves 4
- Diet: Vegetarian
Description
A vibrant vegetarian bowl packed with flavor and nutrients. Perfect for a healthy and satisfying weeknight meal.
Ingredients
- 3 courgettes
- 2 sprigs thyme
- Salt and pepper
- Olive oil
- 1 jar (3 medium) roasted red peppers
- 1/4 cup red onion
- 1 clove garlic
- 1/2 cup lemon juice
- 2 handfuls cherry tomatoes
- 1 cups (227 g) cooked millet or bulgur
- 1 cups (227 g) cooked butter beans
- 2 handfuls Greek black olives
- 1 cups (181 g) feta
- Za'atar
- Basil leaves
Instructions
- Preheat the oven to 375°F (190°C).
- Cut the courgettes in half lengthwise and slice them into half-moons.
- Place the courgette slices on a baking tray lined with baking paper. Add thyme, salt, pepper, and a good drizzle of olive oil. Mix well and bake for 20-30 minutes, or until tender.
- Prepare the roasted pepper sauce: Blend together the roasted peppers, red onion, garlic, lemon juice, 2 tbsp olive oil, salt, and pepper. Set aside.
- Assemble the ingredients in a large serving bowl or directly on plates: roasted courgettes, cherry tomatoes, bulgur or millet, butter beans, black olives, and feta cheese.
- Sprinkle the feta with za’atar and the bowl with basil leaves.
- Serve with the pepper sauce.
Notes
- For a richer flavor, roast the courgettes with a touch of balsamic vinegar.
- If you don’t have feta, crumbled goat cheese makes a delicious substitute.
- Store leftover roasted courgettes and pepper sauce separately in airtight containers for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 large bowl
- Calories: 450
- Sugar: 5
- Sodium: 400
- Fat: 25
- Saturated Fat: 8
- Unsaturated Fat: 15
- Carbohydrates: 60
- Fiber: 10
- Protein: 15
- Cholesterol: 20
Frequently Asked Questions
What grains work best for the base of the Mediterranean Inspired Bowl?
Quinoa, farro, or bulgur are excellent choices for the base, offering a hearty texture and complementing the Mediterranean flavors.
How can I add more flavor to the roasted vegetables in the bowl?
Toss the vegetables with olive oil, garlic, and dried herbs like oregano or thyme before roasting to enhance their flavor.
What type of sauce pairs well with this Mediterranean bowl?
A tahini dressing or a lemon-herb vinaigrette would complement the ingredients beautifully and add a refreshing zing.
