Mediterranean Bowls
These Mediterranean bowls with tzatziki dressing are designed for people who love wholesome, vibrant vegan meals! Get your daily dose of nutrients while savoring the amazing flavors and textures of this dish.
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In the summer, I love nothing more than a hearty, colorful salad. But as winter comes to Canada, I have to adapt my meals to the lower temperatures.
One of the easiest ways to replicate the salad “vibe” when it’s cold outside are these Mediterranean bowls. They consist of warm roasted veggies and high-protein tzatziki dressing. It’s the perfect combo!
Why You’ll Love This Recipe
- This meal is a perfect round-up of nutrients. Between the carb-loaded potatoes, high-protein tzatziki and veggies full of protein, you can meet all of your nutritional needs.
- This Mediterranean bowls recipe is SO SIMPLE. The main chunk of the cooking is hands-off. And while the veggies are cooking, you can whip up the tzatziki dressing in 5 minutes.
- Good news for my gluten-free folks! This meal is naturally wheat- and gluten-free. How cool is that?
- As most of my recipes, these Mediterranean bowls are very easy to adjust to your liking.
- This dish also works as a meal prep recipe. You can easily reheat the veggies before serving them with vegan tzatziki.
Key Ingredients
The secret of any successful recipe are quality ingredients that complement each other and fulfill your nutritional needs.
- Potatoes are a versatile and nutrient-rich vegetable, packed with essential vitamins, minerals, and fiber. They provide a good source of energy, aid digestion, and support a healthy immune system.
- Bell peppers are rich in vitamin C and antioxidants, promoting skin health, boosting immunity, and contributing to overall well-being.
- Red onions offer a wealth of vitamins, minerals, and antioxidants, known for their anti-inflammatory properties and potential to support heart health.
- Herbs and spices add not only flavor but also a range antioxidants, anti-inflammatory properties, and digestion aid.
- Tofu, a plant-based protein, is a great source of essential amino acids, iron, and calcium, contributing to muscle health, bone strength, and overall vitality.
- Vegan yogurt offers probiotics, supporting gut health and aiding digestion while providing essential nutrients like calcium and vitamin B12.
- Cucumbers are hydrating and packed with vitamins and minerals, promoting skin health, hydration, and overall hydration.
- Cashews are a nutrient-dense nut, rich in healthy fats, protein, and various vitamins and minerals. They support heart health, provide energy, and contribute to strong bones and a healthy immune system.
How to Make This Recipe
The framework for this recipe is incredibly simple. Once you make these Mediterranean bowls once, you’ll be applying the same cooking principle at least once a week!
Start by preheating the oven to 400F. Line a sheet pan with baking parchment or a reusable sheet (like silicone, for example).
Spread the chickpeas, bell pepper, onion, and potatoes on the baking sheet. Toss the vegetables with olive oil, dried herbs, paprika, and garlic powder.
Roast your spiced veggies in the oven for about 40 minutes, until the potatoes are soft enough to easily pierce with a fork.
Meanwhile, you can make your high-protein vegan tzatziki. Grate the cucumber and set it aside for about ten minutes. Using a cheesecloth or a nut milk bag, drain out the liquid from the cucumber. Did you know you can make fancy cucumber mojito mocktails with that?
Next, combine vegan yogurt, cashews, tofu, and garlic in a high-speed blender until smooth. This mixture should be thick and creamy. Stir in grated cucumber, fresh dill, red wine vinegar, salt, and pepper.
Once the veggies are ready, serve them on a bed of tzatziki and enjoy immediately!
Hack It!
- I always encourage my readers to improvise. For instance, if you don’t like an ingredient, or you don’t have access to a particular food, there is almost always a swap option.
- This recipe is also a great opportunity to add more veggies to your diet. Try adding one new vegetable every time you make these Mediterranean bowls, like broccoli, cauliflower, carrots, parsnips, and more.
- The herbs and seasonings I used for this recipe are inspired by Mediterranean cuisine. However, you can always add extras to my list if that’s your cup of tea.
- Naturally, you can switch it up with the sauce or dip you prefer. For example, you can try this recipe with green goddess dressing, vegan whipped feta, or hidden veggie nacho cheese.
Kitchenware and Equipment
I love sheet pan recipes because they require minimal equipment. For these Mediterranean bowls, you’ll need a sheet pan (duh) and something to line it with, like parchment or silicone sheet.
As for kitchen appliances, you’ll need a good quality blender to make this creamy high-protein vegan tzatziki. If you don’t have a blender yet, or looking to upgrade, I couldn’t praise Ninja kitchen appliances highly enough!
In spite of a friendly price tag, the quality is unparalleled. My blender from Ninja is great for anything from soups and smoothies to dips and desserts!
Inspiration for Mediterranean Bowls
In Mediterranean cuisines, dishes featuring roasted vegetables with a dip are quite common. This style of preparation aligns with the Mediterranean emphasis on fresh, seasonal produce and simple, flavorful preparations.
One of the popular dishes that inspired this recipe is patatas bravas, which includes roasted peppers, potatoes, and red onions. The dish is beloved in Spain and is commonly found in tapas bars and restaurants across the country.
While this is a specific example, similar dishes featuring roasted vegetables can be found throughout Mediterranean cuisine. Roasted vegetables like bell peppers, eggplants, zucchinis, and tomatoes are staple ingredients in many Mediterranean recipes. They are often prepared with olive oil, garlic, and various herbs to enhance their natural flavors.
Additionally, dips like hummus, tzatziki, and baba ghanoush are commonly served alongside roasted vegetables in Mediterranean cuisine, providing a creamy, tangy contrast to the smoky flavors of the roasted vegetables.
Other Recipes You’ll Love
- Cauliflower Chickpea Potato Bowl
- Vegan Harvest Bowl
- Taco Salad Bowl
- Veggie Power Bowl
- Vegan Salmon Rice Bowl
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The Recipe: Mediterranean Bowls
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 red bell pepper, roughly chopped
- 1 red onion, roughly chopped
- 2½ cups mini potatoes, quartered
Spices and seasoning
- 2 tbsp olive oil
- 1 tbsp paprika
- 2 tsp dried basil
- 2 tsp garlic powder
- 2 tsp oregano
- 1 tsp dried dill
- 1 tsp dried parsley
Vegan High-Protein Tzatziki
- ½ cucumber, large, grated
- 1½ cups vegan yogurt, unsweetened, coconut or soy
- ½ cup cashews, optional, for extra creaminess
- 1 cup extra firm tofu
- 2 cloves garlic
- 2 tbsp red wine vinegar
- ÂĽ cup fresh dill, chopped
- 1 tsp salt
- ½ tsp black pepper
Equipment
- Sheet pan
- Parchment or silicone sheet
- Nut milk bag or cheesecloth
- Box Grater
Instructions
- Preheat the oven to 400F and line a baking sheet with parchment or a reusable sheet.
- Add the chickpeas, bell pepper, onion and mini potatoes, along with the olive oil and spices. Mix until evenly covered, and place in the oven for 40 minutes, until the potatoes are cooked through.Â
- While the sheet pan bakes, make your high protein tzatziki. Using a cheese cloth or clean cloth, drain out the liquid from the grated cucumber, and discard. In a blender, combine the vegan yogurt, cashews, tofu and garlic until smooth.Â
- Stir in the cucumber, fresh dill, red wine vinegar, salt and pepper.
- Spread the tzatziki onto a plate, followed by the baked vegetables. Enjoy immediately!
