If you’re looking for a delicious and satisfying meal that’s also plant-based, then look no further than the Vegan Mediterranean Roasted Vegetables Bowl. This vibrant dish bursts with flavors and colors, featuring a colorful array of crispy roasted Yukon Gold potatoes, smoky chickpeas, caramelized red onions, and juicy red bell peppers. Not only is this recipe a feast for the eyes, but it also delivers on nutrition, making it an excellent option for a quick dinner, healthy snack, or even meal prep. The creamy, herbed yogurt sauce adds a delightful finish, tying all the flavors together.
This Vegan Mediterranean Roasted Vegetables Bowl is not only easy to prepare but also completely customizable, allowing you to adjust the ingredients based on what you have on hand. Whether you want to impress dinner guests or enjoy a nutritious lunch during a busy week, this bowl has got you covered. Plus, it’s naturally gluten-free, making it ideal for those with dietary restrictions. Dive into this wholesome experience that celebrates the vibrant flavors of the Mediterranean!
Why You’ll Love This Vegan Mediterranean Roasted Vegetables Bowl
- Healthy and Nutritious: Packed with plant-based proteins and loaded with vitamins.
- Easy to Prepare: Simple steps make it perfect for both beginners and busy cooks.
- Customizable: Swap out veggies or dressings for your personal taste.
- Meal Prep Friendly: Makes for excellent leftovers that keep well.
- Flavorful: The blend of spices and sauce creates a delicious harmony of taste.
Preparation Phase & Tools to Use
Before you start cooking your Vegan Mediterranean Roasted Vegetables Bowl, it’s essential to have your kitchen prepared. First, gather all your ingredients and tools. You’ll need a large baking sheet lined with parchment paper, a mixing bowl for your sauce, and a whisk or fork for easy mixing. Preparing your workspace efficiently can save time and help ensure success while cooking.
Preheat your oven to 425°F (220°C) as it will need time to reach the perfect temperature for roasting. Rinsing and drying the chickpeas thoroughly before roasting is crucial to achieving that desired crispy texture. To make the process even smoother, have your fettuccine pot filled with water and set to boil for any pasta side you might want to add. By organizing your cooking area and ingredients, you set yourself up for an enjoyable cooking experience.
Ingredients
- 4 medium Yukon Gold potatoes, cut into wedges
- 1 15-ounce can chickpeas, drained, rinsed, and dried
- 1 large red bell pepper, sliced
- 1 large red onion, cut into wedges
- 2 tablespoons extra virgin olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 1 cup unsweetened plain plant-based yogurt
- 1 tablespoon tahini (optional)
- 1 tablespoon fresh lemon juice
- 1 small garlic clove, minced
- 2 tablespoons fresh dill, chopped
- 1 tablespoon fresh parsley, chopped
- 1/4 teaspoon salt for sauce
Instructions
Step 1: Preheat and Prepare
Begin by preheating your oven to 425°F (220°C) and line your baking sheet with parchment paper. This simple step will help create crispy textures while also ensuring easy cleanup once everything is done roasting.
Step 2: Toss and Season Vegetables
In a large bowl, combine the potato wedges with extra virgin olive oil and half of your spices (smoked paprika, cumin, coriander, garlic powder, oregano, salt, and black pepper). Toss them well to ensure the wedges are evenly coated with oil and spices. Spread the seasoned potatoes cut-side down on your prepared baking sheet.
Step 3: Season Chickpeas and Peppers
Now, in the same bowl, season the chickpeas, red bell pepper, and onion with the remaining olive oil and spices. Toss everything together thoroughly to ensure all veggies are flavorful, then spread them evenly on the baking sheet around the potatoes.
Step 4: Roast to Perfection
Place your baking sheet in the preheated oven and roast the vegetables for about 25 to 35 minutes. Remember to flip them halfway through to get an even golden brown and crisp texture on all sides. Keep an eye on them to prevent overcooking — you’re aiming for tender vegetables with crisp edges!
Step 5: Whisk the Sauce
While your veggies are roasting, prepare the herbed yogurt sauce. In a mixing bowl, whisk together the plant-based yogurt, optional tahini, lemon juice, minced garlic, dill, parsley, and salt. Aim for a smooth consistency, adjusting the ingredients according to your taste preferences.
Step 6: Assemble and Serve
Once your roasted veggies reach that perfect golden color, it’s time to assemble your bowls. Spoon the creamy sauce into your serving bowls and top generously with the roasted vegetables. Garnish each bowl with fresh herbs for added color and flavor, and enjoy warm for a satisfying meal!
Variations
- Protein: Add quinoa, lentils, or grilled tofu for a heartier meal.
- Vegetables: Substitute sweet potatoes, zucchini, or asparagus for different flavors.
- Spices: Experiment with curry powder, Italian seasoning, or za’atar zest to alter flavors.
Cooking Notes
- Dry chickpeas thoroughly for optimal crispness when roasting.
- Avoid overcrowding the pan to ensure each vegetable has space to roast evenly.
Serving Suggestions
- Pair with a side of quinoa or couscous for added texture.
- Serve with pita bread or wrapped in a lettuce leaf for a fresh twist.
Tips
- For extra brightness, drizzle lemon juice and olive oil on top right before serving.
- Rotate your baking sheet halfway through cooking for even roasting.
Prep Time, Cook Time, Total Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Nutritional Information
- Calories: Approximately 400 per serving
- Protein: 15g
- Sodium: 600mg
FAQs
Can I make this Vegan Mediterranean Roasted Vegetables Bowl ahead of time?
Absolutely! The dish holds up well, making it great for meal prepping. Store the components separately in airtight containers and combine when serving to keep everything fresh and crispy.
Is it possible to use frozen vegetables?
Yes, you can use frozen vegetables, but be sure to thaw and drain them before roasting to avoid excess moisture, which can prevent them from getting crispy.
How do I store leftovers?
Leftovers can be kept in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven for best results to regain that crispy texture!
Can I add more spices to this recipe?
Definitely! Feel free to adjust the spices to fit your personal preference — this recipe is quite adaptable!
Conclusion
The Vegan Mediterranean Roasted Vegetables Bowl is more than just a dish; it’s a true celebration of Mediterranean flavors that anyone can enjoy. With its vibrant colors and diverse textures, this bowl is not only a joy to eat but also nourishing for the body. Whether you’re preparing it for a cozy dinner, a health-focused lunch, or meal prepping for the week, the delightful mix of roasted vegetables and creamy sauce makes it incredibly versatile. Give this recipe a try, and don’t forget to share your thoughts, variations, and experiences in the comments below. We would love to hear how you made it your own!
Print
Vegan Mediterranean Roasted Vegetables Bowl
- Total Time: 45 minutes
- Yield: 4 servings 1x
Description
A vibrant bowl packed with roasted veggies and herbed yogurt sauce.
Ingredients
- 4 medium Yukon Gold potatoes, cut into wedges
- 1 15-ounce can chickpeas, drained, rinsed, and dried
- 1 large red bell pepper, sliced
- 1 large red onion, cut into wedges
- 2 tablespoons extra virgin olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 1 cup unsweetened plain plant-based yogurt
- 1 tablespoon tahini (optional)
- 1 tablespoon fresh lemon juice
- 1 small garlic clove, minced
- 2 tablespoons fresh dill, chopped
- 1 tablespoon fresh parsley, chopped
- 1/4 teaspoon salt for sauce
Instructions
- Begin by preheating your oven to 425°F (220°C) and line your baking sheet with parchment paper.
- In a large bowl, combine the potato wedges with extra virgin olive oil and half of your spices (smoked paprika, cumin, coriander, garlic powder, oregano, salt, and black pepper).
- Now, in the same bowl, season the chickpeas, red bell pepper, and onion with the remaining olive oil and spices.
- Place your baking sheet in the preheated oven and roast the vegetables for about 25 to 35 minutes.
- While your veggies are roasting, prepare the herbed yogurt sauce.
- Once your roasted veggies reach that perfect golden color, it’s time to assemble your bowls.
Notes
Serve warm and enjoy! Great for meal prepping.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
Nutrition
- Calories: 400 kcal
- Sodium: 600 mg
- Protein: 15 g