Mediterranean Roasted Veggie Bowls

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Table of contents:

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How to make Mediterranean Roasted Veggie Bowls

Ingredients:

Makes 6-8 servings

Veggie tray 1

• 2 cups pumpkin cut into 1-inch pieces (about 2 cups)
• 1 large potato, cubed into 1-inch pieces
• 2 large carrots, cut into 1-inch pieces
• 1 red onion, sliced into wedges
• 2 white onions, sliced into wedges
• 6 garlic cloves, sliced in the middle
• Dash of Garlic Powder
• Salt and pepper to taste
• Dash of oregano
• Olive oil

Veggie tray 2

• 2 cups broccoli florets, cut into bite-size pieces
• 1 small yellow bell pepper, cut into ½ inch strips
• 1 large zucchini, cut into half rounds 1-inch thick
• 1 cup cherry tomatoes, whole or halved
• 1 tbsp Dried Oregano
• Salt and pepper to taste
• Olive oil

Roasted Chickpeas

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 Tbsp Extra Virgin Olive Oil 
• Juice from ½ lemon
• 1 tsp Ground Cumin
• 1 tsp garlic powder
• 1 tsp Salt
• 1 tsp White Pepper
• 1 tsp Spanish La Vera Smoked Paprika 
• 1 garlic clove, sliced in middle

Tangy dressing 

• 2-3 Tbsp tahini 
• 1 tsp Dijon Mustard
• 1 Tbsp lemon juice (or lime if you prefer a more tangy flavor)
• 1 Tbsp Jerez Sherry vinegar (we love Pedro Ximenez Oak Aged Sherry Vinegar)
• 1 Tbsp Maple syrup (or honey for a non-vegan option)
• Salt and freshly ground black pepper (to taste)
• Water (for consistency)

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Equipment

• Parchment paper
• 2 x Large baking sheets
• Large Glass bowl
• Small bowl (for making the dressing)
• Whisk (optional)
• Lemon Juicer (optional)
• Oven-Safe Casserole Dish (for roasting the chickpeas)
• Wooden spatula

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Instructions

Preheat your oven to 200°C / 400°F. 

Prepare Chickpeas:

• Add rinsed and drained chickpeas to a large bowl. 
• Drizzle with olive oil, sprinkle with salt, pepper, ground cumin, and a dash of garlic powder. 
• Add one garlic clove with a slice in the middle. 
• Add seasoned chickpeas to an oven-safe dish.
• Roast the chickpeas in the oven for about 15 minutes. 
• Remove from the oven and set aside for use later. 

Prepare Veggie Tray 1:

• Chop all the veggies for veggie tray 1
• Line a baking sheet with parchment paper
• Arrange the pumpkin and potato on the bottom, then layer the carrots, white and red onion. 
• Add 6 garlic cloves with a slice in the middle
• Drizzle with a splash of olive oil and season with some salt, pepper, and garlic powder. 
• Roast for 20 minutes, remove from oven, and lightly toss veg, then roast for another 15 minutes or until the onions begin to crisp up.  

Prepare Veggie Tray 2: 

• Add all the veg to a large bowl, drizzle with olive oil, a squeeze of lemon juice, and season with some salt, pepper, garlic powder, and oregano. 
• Gently toss veg then transfer onto a lined baking sheet. 
• Roast for 20 minutes or until the broccoli florets start to char lightly. 

Prepare tangy dressing

• Combine the dressing ingredients in a small bowl and mix until combined. Aim for a smooth consistency.
• Add more water if a thinner consistency is desired. Add more Tahini if you want a thicker consistency. 

Serve

• Arrange in bowls adding a combination of veggies, sprinkle over the top with roasted chickpeas, and drizzle some of the tangy dressing over the top.

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Cooking tips:

Prep veggies ahead of time 

We find it is easiest to prepare (chop, slice, dice) all the veggies before beginning cooking. 

Choose seasonal veg

The Mediterranean diet focuses on using fresh and in-season veg and we recommend using a selection of fresh seasonal veg that you can pick up from your local fresh food vendor or grocery store. 

Load up on carbs

If you’re looking for a carb boost. Double up the potatoes and chickpeas. Both are high in carbs and offer numerous other dietary benefits. 

Low carb version

Of course, if you’re looking to make a low-carb version, simply omit the potatoes and chickpeas and replace them with other veg such as pumpkin.

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Ingredients and Substitutions

The Mediterranean diet focuses on using fresh and in-season veg and we recommend using a selection of fresh seasonal veg that you can pick up from your local fresh food vendor or grocery store. 

We originally made this recipe in early fall, when you’ll start to see seasonal veggies such as fresh pumpkin and sweet potato appear in the shops. We’ve focused on a selection of veg that are easy to find here in the Mediterranean, but you can make this recipe with whatever veg you have in the crisper. 

Here’s some health and nutrition info on some of the veggies we chose for this recipe:

Chickpeas (garbanzo beans)

Chickpeas (also known as garbanzo beans) are relatively high in carbohydrates, but they also provide a good balance of protein and fiber, which can help moderate their impact on blood sugar. A typical 1-cup serving (about 164 grams) of cooked chickpeas contains approximately:

• 45 grams of carbohydrates
• 12 grams of fiber
• 14.5 grams of protein
• 4.2 grams of fat
• 269 calories

For people managing their carb intake (e.g., those on a low-carb or keto diet), the carb content might be considered too high. However, their high fiber and protein content make them a good option for more balanced diets.

Pumpkin

Pumpkin is relatively low in carbohydrates compared to many other starchy vegetables. One cup (about 245 grams) of cooked, mashed pumpkin contains approximately:

• 12 grams of carbohydrates
• 2.7 grams of fiber
• 49 calories

This means the net carbs (total carbs minus fiber) in one cup of cooked pumpkin are around 9.3 grams, making it a fairly low-carb option. Its carb content is much lower than foods like potatoes, sweet potatoes, or chickpeas, so pumpkin is often considered a good choice for people on moderate or low-carb diets.

Broccoli 

broccoli is extremely healthy and often considered a superfood because it is packed with essential nutrients while being low in calories. Broccoli is high in nutrients, high in antioxidants, low in fat, and good for heart and gut health. 

1 cup (91 grams) of raw chopped broccoli:

• Calories: 31
• Protein: 2.5 grams
• Fat: 0.4 grams

Saturated fat: 0 grams

• Carbohydrates: 6 grams
• Fiber: 2.4 grams
• Sugar: 1.5 grams
• Vitamin C: 90% of the Daily Value (DV)
• Vitamin K: 77% of the DV

Zucchini

Zucchini (also known as courgette) is a nutrient-dense vegetable that provides essential vitamins, minerals, fiber, and antioxidants, all while being low in calories and carbs. Its high water content and low-calorie profile make it ideal for hydration, weight management, and overall health. 

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Roasted veggie bowl meal prep

This recipe makes around 6-8 bowls (servings) so it’s great for large groups or for setting up meals for the week. With around 10-15 minutes of prep work and 45 minutes in the oven, you’ve got enough roasted veg for meal prepping for the week. 

How to store this recipe

We suggest making enough of this recipe to last a few days. Veggie bowls will keep for up to 4 days when stored in an airtight container in the fridge. It can be frozen, but you’ll lose the delicious crunch from the veggies once they are frozen and thawed so freezing is not recommended. 

What equipment is needed

We roast two trays worth of veggies at the same time for this recipe so, of course, you’re gonna need two large baking trays. If you’ve only got one tray, just add some extra time and cook the veggies in batches. 

Baking trays

We suggest large aluminum baking trays with sides an inch or two high. That way, you can load up the baking sheet without worrying about spillage. 

Casserole dish

You’ll need a large oven-safe casserole dish (8 x 10 inches / 20 x 25cm) for cooking the chickpeas. Alternatively, use a baking tray. By the time the chickpeas are roasted (15 minutes), you can do the prep and chop all the veggies for the next stage of the recipe instructions. 

Large bowl 

We use the large bowl to help evenly coat the seasoning on the veg. Again, if you don’t have a large bowl handy, you can always season and toss the veg in the sheet pan. 

Containers for meal preppingWe suggest using either sealable glass containers or Food-Grade Plastic Containers for storing your meals. This recipe makes around 6-8 main meal servings.

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Nutrition Facts

Serving size: Main
Servings: 8
Amount per serving
Calories	311
% Daily Value*
Total Fat 9g	12%
Saturated Fat 1.2g	6%
Cholesterol 0mg	0%
Sodium 60mg	3%
Total Carbohydrate 48.1g	17%
Dietary Fiber 12.5g	44%
Total Sugars 9.6g
Protein 13.3g
Vitamin D 0mcg	0%
Calcium 110mg	8%
Iron 5mg	26%
Potassium 1013mg	22%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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More Vegan Recipes from the Mediterranean: 

• Quick and Healthy Mediterranean Dinner for Vegetarians + Vegans
• Mediterranean Potato Salad – No Mayo – Healthy VEGAN Potato Salad Recipe
• Mediterranean Yellow Rice (Vegan, quick & easy 30 min rice)
• Vegan Mediterranean Veg and Lentil Stew (One-Pot Recipe)
• Baked Mediterranean Rice with Dates, Apricots, and Chickpeas (Healthy, Vegan)

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