Mediterranean Sunshine Bowl Roasted Veggies Chickpeas

Recipe Introduction

Ever stare into the fridge wondering what to conjure up? Fancy a trip to the Med? This Vegan Mediterranean bowl is your ticket! Seriously, it's like sunshine in a bowl.

Ready in under an hour, it’s perfect for a quick dinner.

Quick Hook

Craving vibrant flavours? Our Vegan Mediterranean Bowl is packed with roasted goodness. Each bite is a burst of Mediterranean sunshine!

A Taste of the Med

This Mediterranean Chickpea Bowl takes inspiration from sunny shores. It's an Easy Vegan Meal Prep option for a delicious lunch.

This colourful bowl yields four hearty portions. It is perfect for sharing or enjoying throughout the week.

Health Benefits and More

This Vegan Mediterranean Diet friendly bowl is packed with fibre. Plus, the roasted vegetables are full of vitamins. It's a fantastic Healthy Vegan Bowl Recipe ! This is a guaranteed hit at any potluck, especially Mediterranean Lunch Ideas Vegan .

Ready to grab your ingredients?

Let's get started and prepare our Roasted Vegetable Bowl Recipe ! The ingredients are super simple, which is always a win.

First, you'll need one medium zucchini, one cup of bell peppers, and one medium red onion. Don't forget one cup of cherry tomatoes, one can of chickpeas, and three tablespoons of extra virgin olive oil.

The Plant-Based Mediterranean Cuisine won't be completed without lemon, so also grab fresh lemon!

You know what makes this Mediterranean Bowl Recipe special? It's the simplicity. No fancy techniques, just pure, fresh flavours. Oh my gosh, you're gonna love this recipe!.

Mediterranean Sunshine Bowl Roasted Veggies Chickpeas Recipe Card

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Preparation time:15 Mins

Cooking time:30 Mins

Servings:4 servings

Ingredients:

• 1 medium zucchini, chopped into 1-inch pieces (approx. 200g)
• 1 cup bell peppers (mixed colors recommended), chopped into 1-inch pieces (approx. 150g)
• 1 medium red onion, chopped into 1-inch pieces (approx. 150g)
• 1 cup cherry tomatoes, halved (approx. 150g)
• 1 can (15 oz / 425g) chickpeas, drained and rinsed
• 3 tablespoons extra virgin olive oil (45 ml)
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• Juice of 1 lemon (approx. 2 tablespoons)
• Salt and freshly ground black pepper to taste

Instructions:

• Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.
• Chop the zucchini, bell peppers, and red onion into bite-sized pieces. Halve the cherry tomatoes.
• In a large mixing bowl, combine the chopped vegetables and chickpeas. Drizzle with olive oil and sprinkle with oregano, thyme, garlic powder, salt, and pepper. Toss well to ensure all ingredients are evenly coated.
• Spread the vegetable mixture evenly on the prepared baking sheet in a single layer (avoid overcrowding). Roast for 25-30 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.
• Remove from the oven and squeeze fresh lemon juice over the roasted vegetables. Serve immediately.

Nutrition Facts

Calories:420

Fat:16g

Fiber:14g

Recipe Info

Category:Main Course

Cuisine:Mediterranean

Ingredients & Equipment: Let's Get This Vegan Mediterranean Bowl Party Started!

So, you're ready to dive into this ridiculously easy and delicious Vegan Mediterranean Bowl ? Fantastic! This Roasted Vegetable Bowl Recipe is all about fresh, simple ingredients that sing together.

Think sunshine, olive groves, and happy taste buds. This is going to be your next Easy Vegan Meal Prep favorite!

Main Ingredients: The Mediterranean Dream Team

First up, the veggies. We're aiming for vibrant colours and flavors.

• 1 medium zucchini , chopped (about 200g ). Go for a firm one, not too bendy.
• 1 cup chopped bell peppers (about 150g ). Red, yellow, orange, mix and match!
• 1 medium red onion , chopped (about 150g ). Adds that lovely pungent kick.
• 1 cup cherry tomatoes, halved (about 150g ). Sweet bursts of sunshine.
• 1 can (15 oz / 425g) chickpeas , drained and rinsed. Mediterranean Chickpea Bowl wouldn't be the same without them!

These are your key players. Quality is kinda important, especially the tomatoes. Taste them before you chop – they should be sweet and juicy.

Next are the flavour enhancers, these simple ingredients will transform the Vegan Mediterranean Bowl with Lemon to a party in your mouth

• 3 tablespoons extra virgin olive oil ( 45 ml ).
• 2 teaspoons dried oregano.
• 1 teaspoon dried thyme.
• 1 teaspoon garlic powder.
• Juice of 1 lemon (about 2 tablespoons ).
• Salt and pepper to taste.

Seasoning Notes: Plant-Based Mediterranean Cuisine Magic

Oregano and thyme are your essential Vegan Mediterranean Diet herbs. They just scream Vegan Greek Bowl , you know? Garlic powder is a cheat, honestly, but it works.

If you’re feeling fancy, use fresh minced garlic – about two cloves. Lemon is non-negotiable . It brightens everything up. Seriously, don’t skip it.

For flavor enhancers, try a pinch of red pepper flakes if you want a little kick.

Need substitutions? No oregano or thyme? Use Italian seasoning. It's a blend. Mediterranean Lunch Ideas Vegan are versatile.

Equipment Needed: Bare Necessities

Honestly, this Healthy Vegan Bowl Recipe doesn’t require much fancy equipment.

• Large baking sheet. A must .
• Parchment paper or silicone baking mat. Makes cleanup a breeze.
• Large mixing bowl. For tossing everything together.

Don't have parchment paper? No worries! Just grease the baking sheet. The key is to get those veggies nicely roasted , not stuck to the pan.

That’s it! This Mediterranean Bowl Recipe is all about keeping things simple. Less time prepping, more time enjoying!

Unleashing the Flavor: Roasting Veggies for a Killer Vegan Mediterranean bowl

Honestly, is there anything better than the smell of roasting vegetables wafting through your kitchen? This Vegan Mediterranean Bowl Recipe is all about that.

We're taking the best of the Vegan Mediterranean Diet and making it ridiculously easy. The secret weapon? Roasting! It brings out the natural sweetness of the veggies.

Plus, it's pretty hands-off. Think Plant-Based Mediterranean Cuisine at its finest.

Prep Like a Pro: Essential Mise en Place

Before we dive into the roasting magic, let's get our ducks in a row. Chop 1 medium zucchini, 1 cup bell peppers (I like to use a mix of colors!), and 1 medium red onion.

Halve 1 cup cherry tomatoes. Drain and rinse 1 can chickpeas. This Easy Vegan Meal Prep is a breeze when you're organized.

Step-by-Step: From Raw to Roasted Goodness

1. Preheat your oven to 425° F ( 220° C) .
2. Line a large baking sheet with parchment paper. It makes cleanup so much easier, you know?
3. Toss your chopped veggies and chickpeas into a large bowl.
4. Drizzle with 3 tablespoons olive oil. Sprinkle with 2 teaspoons oregano, 1 teaspoon thyme, 1 teaspoon garlic powder, plus salt and pepper to taste. Give it a good mix!
5. Spread the mixture on the baking sheet. Don't overcrowd! Roast for 25- 30 minutes , stirring halfway. Watch for that slight caramelization.
6. Squeeze the juice of 1 lemon over those Mediterranean Lunch Ideas Vegan . Serve immediately.

Pro Tips: Level Up Your Bowl

Want to take this Mediterranean Chickpea Bowl to the next level? First, make sure you roast at a high temperature! Don't overcrowd the pan.

It is super important to the process, or they will end up getting soggy. To avoid this, use two sheets if needed.

A common mistake is not stirring the vegetables while roasting, leading to uneven cooking. This Healthy Vegan Bowl Recipe is all about the perfect balance of textures and flavors! For a vibrant twist, try a Vegan Greek Bowl with a homemade tzatziki sauce.

If you like spicy try a Vegan Mediterranean Bowl with Lemon plus a dash of harissa paste.

Recipe Notes: Making Your Vegan Mediterranean Bowl Extra Special

Right then, let's talk about how to make this Vegan Mediterranean Bowl sing! Honestly, this Roasted Vegetable Bowl Recipe is pretty foolproof, but there are always ways to tweak things to your liking.

Serving: Plating and Presentation

Alright, let's get fancy! Plating matters, you know? For a rustic feel, serve your Vegan Greek Bowl in a big, family-style bowl.

Garnish with fresh parsley or basil. A drizzle of good quality olive oil adds a final touch of richness. You could even top it with a sprinkle of toasted pine nuts.

The colors alone should make your mouth water! What is a Mediterranean Chickpea Bowl without its vibrant appeal?

For drinks, try a crisp white wine or even just some sparkling water with a slice of lemon. It's Mediterranean Lunch Ideas Vegan style!

Storing: Keeping the Goodness Fresh

Got leftovers? No worries! Pop the cooled Vegan Mediterranean Bowl in an airtight container and it will keep in the fridge for up to 3 days.

It's a great Easy Vegan Meal Prep option.

Freezing isn't really recommended for the roasted veggies. They can get a bit mushy. To reheat, just microwave it or give it a quick toss in a pan until heated through.

Don't overheat it, or the veggies will lose their lovely texture.

Variations: Remixing the Mediterranean Bowl Recipe

Wanna mix things up a bit? If you're following a gluten-free diet, make sure to serve this bowl over quinoa or brown rice.

You can easily turn it to a Plant-Based Mediterranean Cuisine masterpiece. You could try adding a handful of Kalamata olives for extra flavor.

Another easy swap is swapping the chickpeas for another legume to match your dietary needs, and the Vegan Mediterranean Bowl with Lemon is a versatile recipe.

If you're looking for other seasonal swaps, try butternut squash or pumpkin in the fall, or asparagus and peas in the spring.

Nutrition: Health Benefits

This Healthy Vegan Bowl Recipe is packed with goodness! We're talking fiber, vitamins, and antioxidants. Each serving clocks in around 420 calories, 15g of protein, 16g of fat, and 56g of carbohydrates (with 14g of fiber).

Keep in mind that these are estimates and may vary based on your exact ingredients.

Basically, you're getting a delicious and nutritious meal that's good for your body and soul. I love to follow the Vegan Mediterranean Diet , and this is a great bowl to feel good about.

So there you have it! Have fun with this Vegan Mediterranean Bowl . Don't be afraid to experiment and make it your own. Enjoy!