Ingredients for a Mediterranean-Inspired Grain Bowl

This is a super easy grain bowl to make and packs a real protein punch.

• • Roasted Chickpeas – A type of legume that is high in protein and fiber. They have a slightly nutty flavor and a firm, slightly chewy texture.
  • Sweet potatoes – A starchy root vegetable that is rich in vitamins and minerals, particularly vitamin A and potassium. They have an earty, earthy flavor and a tender texture when cooked.
  • Red bell pepper – A sweet, crunchy vegetable that is high in vitamin C and antioxidants. It has a bright, juicy flavor and adds a pop of color to dishes.
  • Red onion – A pungent, flavorful onion that has a slightly sweeter taste than yellow onions. It is often used raw in salads or cooked in a variety of dishes.
  • Olive oil – A heart-healthy oil that is rich in monounsaturated fats. It has a mild, fruity flavor and is commonly used in Mediterranean cuisine.
  • Sea salt – A coarse-grained salt that is less processed than table salt. It is often used in cooking to enhance the flavor of foods.
  • Cumin – A warm, earthy spice that is commonly used in Middle Eastern and South Asian cuisines. It’s a slightly bitter, nutty flavor and adds depth to dishes.
  • Paprika – A ground spice made from dried red peppers. It adds a mild, sweet flavor and a bright red color to dishes.
  • Garlic powder – A dehydrated form of garlic that is commonly used as a seasoning. It has a pungent, savory flavor and can be used in place of fresh garlic.
  • Ground coriander – A spice made from the seeds of the coriander plant. It has a citrusy, slightly sweet flavor and is common in Indian and Middle Eastern cuisines.
  • Cinnamon – A warm, sweet spice that is commonly used in baking and desserts. It adds a sweet, comforting flavor to dishes.
  • Quinoa – A gluten-free grain high in protein and fiber with a nutty flavor and a light, fluffy texture when cooked.
  • Couscous (alternative) – A small, granular pasta made from semolina flour with a mild, nutty flavor and a fluffy texture when cooked.
  • Cherry tomatoes – Small, sweet tomatoes that are often used in salads and other dishes. They add a burst of flavor and color to recipes.
  • English cucumber – A variety of cucumber that is longer and narrower than regular cucumbers. It has a mild, refreshing flavor and a tender skin that does not need to be peeled.
  • Mixed salad greens – A blend of different types of salad greens, such as lettuce, arugula, and spinach. They add a fresh, crisp texture to dishes and are often used as a base for salads.

How to Make a Mediterranean Grain Bowl

It goes together quickly once the veggies are roasted!

1. 1. • Preheat the oven to 425°F. Get two baking sheets and line them with parchment paper. In a large bowl, combine the sweet potatoes, chickpeas, red onion, and red pepper.
      • First, toss with the olive oil and 1 ½ teaspoons of kosher salt, and then toss with the paprika, garlic powder, coriander, cumin, and cinnamon.
      • Roast the veggies – Roast the chickpeas, sweet potatoes, and red bell peppers. Split the vegetables evenly between the two baking sheets and spread them in an even layer. Roast for 20 minutes at 425°; remove from the oven and stir with a spoon or spatula. Roast another 5 to 10 minutes or until the sweet potatoes are tender.
      • Cook the quinoa – Quinoa cooks up quickly, so keep an eye on it. The goal is light, fluffy quinoa.
      • Make your dressing. For our Mediterranean bowl, we chose from Garlic and Lemon Cashew Cream, Lemon-Garlic Tahini, or Lemon-Honey Vinaigrette.
      • Assemble the Bowl – Start with a base of cooked couscous in a large bowl.
      • Add the sliced avocado, roasted chickpeas, sliced cucumbers, cherry tomatoes, red bell peppers, and sweet potatoes.
      • Drizzle the dressing over the top of the bowl.
      • Finish by topping the bowl with fresh arugula. Dig in! Delicious and nutritious!
      • Serve – To serve, place the roasted vegetables over the couscous and salad greens in shallow bowls. Add piles of fresh cucumbers and tomatoes. Drizzle with the dressing and serve.

Mexican-inspired Grain Bowl Variations

You can mix and match until your heart is content, but here are some of our variations.

• • Kalamata olives – A type of Greek olive that is deep purple in color, with a meaty texture and a tangy, slightly bitter taste.
  • Red onion – It has a deep red color and a mild, sweet flavor.
  • Roasted red peppers – Sweet, smoky peppers that have been charred and roasted until tender.
  • Roasted Cauliflower – Sweet and nutty, roasted cauliflower is perfect!
  • Roasted Broccoli – Earthy and  a bit grassy our roasted broccoli shines in this grain bowl.
  • Sundried tomatoes – Tomatoes that have been dried in the sun, resulting in a chewy texture and a sweet, slightly tangy flavor.
  • Fresh dill or oregano – These are herbs that are commonly used in Mediterranean cuisine to add a fresh, aromatic flavor to dishes.
  • Vegan feta cheese crumbles – Feta is a Greek cheese that has a tangy, salty flavor and a crumbly texture.
  • Falafel – Falafels are small, round balls made from ground chickpeas, herbs, and spices and are commonly fried or baked.
  • Hummus – Hummus is a dip made from mashed chickpeas, tahini, olive oil, lemon juice, and garlic.
  • Pita chips – Pita chips are crispy, bite-sized pieces of pita bread that have been toasted or baked and seasoned with herbs and spices.

Try One of Our Other Grain Bowls

Grain Bowl Template (the basics of grain bowl making)

Buddha Bowl

Mexican-inspired Grain Bowl

If you give any of these grain bowls a try, let us know in the comments below. We’d love to hear from you!