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Grilled Mediterranean Veggie Bowl

A vibrant Mediterranean feast featuring smoky grilled vegetables, fluffy lemon-herb quinoa, creamy tahini-yogurt sauce, and crispy spiced chickpeas. This nourishing Mediterranean veggie bowl celebrates the sun-drenched flavors of the Mediterranean coast with every colorful, satisfying bite.

Colorful Mediterranean veggie bowl with grilled zucchini, eggplant, peppers, lemon-herb quinoa, crispy chickpeas, feta cheese, and drizzled tahini-yogurt sauce in a white bowl

Prep Time : 20 min

Cook Time : 25 min

Servings : 4

Prep Time :

20 min

Cook Time :

25 min

Servings :

4

Ingredients

For the Quinoa

• 200g quinoa, uncooked — this one on Amazon


• 400ml water


• 3g salt


• Zest of 1 lemon


• 15ml fresh lemon juice


• 20g fresh parsley, chopped

For the Roasted Chickpeas

•  240g canned chickpeas, drained weight


• 15g olive oil


• 5g smoked paprika


• 3g ground cumin


• Salt to taste

For the Grilled Vegetables

•  300g zucchini (about 2 medium)


• 250g eggplant (about 1 small)


• 200g red bell peppers (about 1 large)


• 200g yellow bell peppers (about 1 large)


• 150g red onion (about 1 medium)


• 30g olive oil


• 10g balsamic vinegar  — this one on Amazon


• Salt and freshly ground black pepper to taste

For the Tahini-Yogurt Sauce

•  80g tahini paste — this one on Amazon


• 120g plain Greek yogurt (full-fat)


• 15ml fresh lemon juice


• 2 garlic cloves, minced (about 6g)


• 45-60ml cold water


• Salt to taste

For the Veggie Bowl

•  200g cherry tomatoes

•  100g feta cheese, crumbled — this one on Amazon

•  15g fresh mint leaves, torn

•  10g fresh oregano leaves

•  15ml extra virgin olive oil

This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, at no additional cost to you.

Directions

  1. Roast the Chickpeas
     Preheat oven to 220°C (425°F). Drain and thoroughly pat dry the 240g chickpeas with paper towels. Toss with 15g olive oil, 5g smoked paprika, 3g cumin, and a pinch of salt. Spread on a baking sheet and roast for 20-25 minutes, shaking halfway through, until golden and crispy. Set aside.
  2. Prepare the Lemon-Herb Quinoa
     While chickpeas roast, rinse 200g quinoa under cold water. In a medium saucepan, combine quinoa with 400ml water and 3g salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat, let stand covered for 5 minutes, then fluff with a fork. Stir in lemon zest, 15ml lemon juice, and 20g chopped parsley.
  3. Prepare the Vegetables for Grilling
     Preheat grill or grill pan to medium-high heat. Cut 300g zucchini and 250g eggplant into 1cm thick rounds or lengthwise slices. Cut 200g red bell peppers and 200g yellow bell peppers into wide strips and halve the 150g red onion into thick wedges. Brush all vegetables generously with 30g olive oil and season with salt and black pepper.
  4. Grill the Vegetables
     Grill vegetables in batches for 3-4 minutes per side until charred and tender. Zucchini and peppers will cook faster than eggplant. Remove to a platter as they finish cooking and keep warm. Drizzle with 10g balsamic vinegar while still hot.
  5. Make the Tahini-Yogurt Sauce
     Prepare the tahini sauce by whisking together 80g tahini, 120g Greek yogurt, 15ml lemon juice, 6g minced garlic, 45-60ml cold water (adding gradually until desired consistency), and salt to taste. The sauce should be pourable but not thin.
  6. Assemble the Bowls
     Assemble bowls by dividing quinoa among four wide bowls. Arrange grilled vegetables attractively over quinoa. Top with halved 200g cherry tomatoes, 100g crumbled feta cheese, and roasted chickpeas. Drizzle generously with tahini sauce, sprinkle with 15g fresh mint and 10g oregano, and finish with a light drizzle of 15ml olive oil.

*Notes : 

  • The tahini sauce can be made up to 3 days ahead and stored in an airtight container in the refrigerator. It will thicken when cold, so let it come to room temperature and thin with a tablespoon of water before serving.
  • For maximum flavor, allow the grilled vegetables to marinate in the balsamic vinegar for 10-15 minutes before assembling the bowls. This helps them absorb the tangy sweetness and intensifies their flavor.
  • If you don’t have a grill, these vegetables work beautifully when roasted in a 230°C (450°F) oven for 20-25 minutes, turning once halfway through. You can also use a broiler for that characteristic char, watching carefully to prevent burning.

Nutrition Facts 

( per serving )

Calories

~738 kcal

Protein

 26 g

Fat

45 g

Carbs

65 g

Calories

~738 kcal

Protein

 26 g

Fat

45 g

Carbs

65 g

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Colorful Mediterranean veggie bowl with grilled zucchini, eggplant, peppers, lemon-herb quinoa, crispy chickpeas, feta cheese, and drizzled tahini-yogurt sauce in a white bowl

Grilled Mediterranean Veggie Bowl

A vibrant Mediterranean feast featuring smoky grilled vegetables, fluffy lemon-herb quinoa, creamy tahini-yogurt sauce, and crispy spiced chickpeas. This nourishing bowl celebrates the sun-drenched flavors of the Mediterranean coast with every colorful, satisfying bite.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 780
Ingredients Method Notes

Ingredients
  

For the Lemon-Herb Quinoa
  • 200 g quinoa uncooked
  • 400 ml water
  • 3 g salt
  • item Zest of 1 lemon
  • 15 ml fresh lemon juice
  • 20 g fresh parsley chopped
For the Roasted Chickpeas
  • 240 g canned chickpeas drained weight
  • 15 g olive oil
  • 5 g smoked paprika
  • 3 g ground cumin
  • item Salt to taste
For the Grilled Vegetables
  • 300 g zucchini about 2 medium
  • 250 g eggplant about 1 small
  • 200 g red bell peppers about 1 large
  • 200 g yellow bell peppers about 1 large
  • 150 g red onion about 1 medium
  • 30 g olive oil
  • 10 g balsamic vinegar
  • item Salt and freshly ground black pepper to taste
For the Tahini-Yogurt Sauce
  • 80 g tahini paste
  • 120 g plain Greek yogurt full-fat
  • 15 ml fresh lemon juice
  • 2 cloves garlic minced (about 6g)
  • 45-60 ml cold water
  • item Salt to taste
For Assemble of Mediterranean Veggie Bowl
  • 200 g cherry tomatoes
  • 100 g feta cheese crumbled
  • 15 g fresh mint leaves torn
  • 10 g fresh oregano leaves
  • 15 ml extra virgin olive oil

Method
 

Roast the Chickpeas
  1. Preheat oven to 220°C (425°F). Drain and thoroughly pat dry the 240g chickpeas with paper towels. Toss with 15g olive oil, 5g smoked paprika, 3g cumin, and a pinch of salt. Spread on a baking sheet and roast for 20-25 minutes, shaking halfway through, until golden and crispy. Set aside.
Prepare the Lemon-Herb Quinoa
  1. While chickpeas roast, rinse 200g quinoa under cold water. In a medium saucepan, combine quinoa with 400ml water and 3g salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat, let stand covered for 5 minutes, then fluff with a fork. Stir in lemon zest, 15ml lemon juice, and 20g chopped parsley.
Prepare the Vegetables for Grilling
  1. Preheat grill or grill pan to medium-high heat. Cut 300g zucchini and 250g eggplant into 1cm thick rounds or lengthwise slices. Cut 200g red bell peppers and 200g yellow bell peppers into wide strips and halve the 150g red onion into thick wedges. Brush all vegetables generously with 30g olive oil and season with salt and black pepper.
Grill the Vegetables
  1. Grill vegetables in batches for 3-4 minutes per side until charred and tender. Zucchini and peppers will cook faster than eggplant. Remove to a platter as they finish cooking and keep warm. Drizzle with 10g balsamic vinegar while still hot.
Make the Tahini-Yogurt Sauce
  1. Prepare the tahini sauce by whisking together 80g tahini, 120g Greek yogurt, 15ml lemon juice, 6g minced garlic, 45-60ml cold water (adding gradually until desired consistency), and salt to taste. The sauce should be pourable but not thin.
Assemble the Bowls
  1. Assemble bowls by dividing quinoa among four wide bowls. Arrange grilled vegetables attractively over quinoa. Top with halved 200g cherry tomatoes, 100g crumbled feta cheese, and roasted chickpeas. Drizzle generously with tahini sauce, sprinkle with 15g fresh mint and 10g oregano, and finish with a light drizzle of 15ml olive oil.

Notes

– The tahini sauce can be made up to 3 days ahead and stored in an airtight container in the refrigerator. It will thicken when cold, so let it come to room temperature and thin with a tablespoon of water before serving.
– For maximum flavor, allow the grilled vegetables to marinate in the balsamic vinegar for 10-15 minutes before assembling the bowls. This helps them absorb the tangy sweetness and intensifies their flavor.
– If you don’t have a grill, these vegetables work beautifully when roasted in a 230°C (450°F) oven for 20-25 minutes, turning once halfway through. You can also use a broiler for that characteristic char, watching carefully to prevent burning.