What veggies are in a Mediterranean bowl?

A traditional Mediterranean veggie bowl typically includes a mix of fresh and roasted vegetables such as cherry tomatoes, cucumbers, red onion, eggplant, zucchini, roasted red peppers, spinach, and kalamata olives. You can also include purple cabbage, carrots, and arugula for extra color and crunch.

Are Mediterranean bowls healthy?

Absolutely! Mediterranean veggie bowls are loaded with whole foods—fiber-rich veggies, heart-healthy fats (like olive oil and avocado), and plant-based proteins (like chickpeas or lentils). They follow the principles of the Mediterranean diet, which is known to support heart health, reduce inflammation, and promote weight management.

What are the 5 components of a Buddha bowl?

While Buddha bowls aren’t exclusive to the Mediterranean diet, many Mediterranean veggie bowls follow a similar formula. The five key components are: Whole grains (quinoa, farro, couscous) Fresh or roasted vegetables Protein (chickpeas, tofu, chicken) Healthy fats (olives, avocado, tahini) Flavorful dressing or sauce Mediterranean veggie bowls simply apply this formula with Mediterranean ingredients.

What veggies go in a Greek bowl?

A Greek-style Mediterranean veggie bowl often includes cucumbers, cherry tomatoes, red onions, kalamata olives, and roasted red peppers. It's usually topped with crumbled feta cheese, fresh herbs, and served with a lemon-oregano vinaigrette. The flavor profile is tangy, herby, and incredibly refreshing.

What is a list of Mediterranean vegetables?

Common vegetables in Mediterranean cuisine include: Zucchini Eggplant Red bell peppers Tomatoes Cucumbers Spinach Arugula Onions Artichokes Fennel These veggies form the colorful, flavorful backbone of Mediterranean veggie bowls and many other regional dishes.

What is the purple vegetable in Mediterranean food?

The “purple” vegetable often seen in Mediterranean dishes is either eggplant or red cabbage . Eggplant is typically roasted or grilled and adds a soft, savory depth to your bowl, while cabbage offers crunch and color. Both work beautifully in Mediterranean veggie bowls .

Mediterranean Veggie Bowls – 10 Reasons They're the Best Healthy Meal

Name: Mediterranean Veggie Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 cup cherry tomatoes, halved; 1 cucumber, sliced; ½ red onion, thinly sliced; 1 zucchini, sliced; 1 small eggplant, diced; 1 cup spinach or arugula; ½ cup roasted red peppers, sliced; ¼ cup kalamata olives; ½ cup cooked quinoa (or couscous, farro); ¼ cup crumbled feta (or plant-based feta); ¼ cup hummus (or tahini dressing); 2 tablespoons olive oil; 1 tablespoon lemon juice; Salt and black pepper to taste; Optional: roasted chickpeas, grilled chicken, falafel

Description

Fresh, healthy, and packed with color and flavor, these Mediterranean Veggie Bowls are the perfect lunch or dinner idea. Loaded with roasted and raw vegetables, grains, and your choice of protein, they’re easy to customize and ideal for meal prep.

Ingredients

Scale

1 cup cherry tomatoes, halved
1 cucumber, sliced
½ red onion, thinly sliced
1 zucchini, sliced
1 small eggplant, diced
1 cup spinach or arugula
½ cup roasted red peppers, sliced
¼ cup kalamata olives
½ cup cooked quinoa (or couscous, farro)
¼ cup crumbled feta (or plant-based feta)
¼ cup hummus (or tahini dressing)
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and black pepper to taste
Optional: roasted chickpeas, grilled chicken, falafel

Instructions

Preheat oven to 425°F (218°C).
Toss zucchini, eggplant, and red peppers with 1 tbsp olive oil, salt, and pepper. Roast for 20–25 minutes until golden and tender.
Cook quinoa or preferred grain according to package directions. Fluff and set aside.
Wash and prep all fresh vegetables. Slice cucumber, tomatoes, and red onion.
In a bowl or plate, layer spinach or arugula as the base.
Add grains, then layer roasted and raw veggies evenly.
Top with olives, crumbled feta, and a dollop of hummus.
Drizzle remaining olive oil and lemon juice on top.
Add protein of choice, if using. Serve immediately or pack for later.

Notes

For meal prep, keep dressing and greens separate until ready to serve.
Vegan: Skip feta or use a dairy-free alternative.
Gluten-free: Use quinoa or certified GF grains instead of couscous.
Add-ins like artichokes, roasted carrots, or sunflower seeds enhance texture and nutrition.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main Course, Lunch, Meal Prep
Method: Roasting, Assembling
Cuisine: Mediterranean

Keywords: Mediterranean veggie bowls, healthy lunch bowls, roasted veggie bowls, plant-based Mediterranean recipe, quinoa bowls, grain bowls, meal prep veggie bowls