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a bowl of Mediterranean roasted veggie bowls

Mediterranean Roasted Veggie Bowls | VEGAN | Ideal Meal Prep Recipe

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Mediterranean Roasted Veggie bowls are the perfect weeknight dinner when you want something flavorsome, filling, and healthy. It's made with nutrient-rich vegan-friendly ingredients and is very versatile, simply add whatever veg you like. Topping things off, we make a tangy dressing to drizzle over the roasted veg, giving even more flavor to a recipe that’s already loaded with goodness!
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Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Main Course, Side Dish, Vegan, vegetarian
Cuisine American, Greek, Italian, Mediterranean, Spanish
Servings 8 main
Calories 311 kcal

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

Ingredients
  

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

Instructions
 

Preheat your oven to 200°C / 400°F.

    Prepare Chickpeas:

    • Add rinsed and drained chickpeas to a large bowl.
      1 can
    • Drizzle with olive oil, sprinkle with smoked paprika, salt, pepper, ground cumin, and a dash of garlic powder. Give everything a mix.
      Dash of Garlic Powder, Salt and pepper to taste, 2 Tbsp Extra Virgin Olive Oil, 1 tsp Ground Cumin, 1 tsp Spanish La Vera Smoked Paprika
    • Add one garlic clove with a slice in the middle.
      1 garlic clove
    • 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.
      2 cups pumpkin cut into 1-inch pieces, 1 large potato, 2 large carrots, 1 red onion, 2 white onions
    • Add 6 garlic cloves with a slice in the middle
      6 garlic cloves
    • Drizzle with a splash of olive oil and season with some salt, pepper, and garlic powder.
      Olive oil, Dash of oregano
    • 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.
      2 cups broccoli florets, 1 small yellow bell pepper, 1 large zucchini, 1 cup cherry tomatoes, 1 tbsp Dried Oregano, Salt and pepper to taste, Olive oil, Juice from ½ lemon, 1 tsp garlic powder, 1 tsp Salt, 1 tsp White Pepper
    • 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.
      2-3 Tbsp tahini, 1 tsp Dijon Mustard, 1 Tbsp lemon juice, 1 Tbsp Jerez Sherry vinegar, 1 Tbsp Maple syrup, Salt and freshly ground black pepper
    • Add more water if a thinner consistency is desired. Add more Tahini if you want a thicker consistency.
      Water

    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.

    Video

    Notes

    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.
    Keyword 1 Hour recipe, baked vegetables, Dinner, dressing, meal prep, Mediterranean roasted veggie bowls, Roasted vegetables, Roasted veggie bowls, Tahini, tahini dressing, Vegan, vegan veggie bowls, vegetable marinade, Vegetarian, Veggie bowls