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Plant-Based Mediterranean Bowl

A comforting and colorful bowl filled with warm grains, roasted vegetables, creamy tahini, and toasted seeds, perfect for any meal.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Mediterranean, Plant-Based
Calories: 450
Ingredients Method Notes

Ingredients
  

Base Ingredients
  • 1 cup farro or brown rice, cooked hearty base with lovely chew
  • 1 can chickpeas, drained and rinsed a protein-packed staple
Vegetables
  • 2 cups cherry tomatoes, halved roast until they blister and sweeten
  • 1 medium cucumber, diced cool crunch to balance the roasted notes
  • 1 medium red onion, thinly sliced quick-pickled or raw for bite
  • 1 cup baby spinach or arugula bright, peppery greens
Toppings
  • 1/4 cup kalamata olives, pitted and halved salty, briny pops
  • 1/4 cup toasted pine nuts or chopped almonds for texture and warmth
  • 2 cloves garlic, minced roast one clove with tomatoes for mellow sweetness
  • 1 teaspoon smoked paprika for a gentle smoky warmth
  • Fresh parsley and mint, chopped to finish
Dressing
  • 3 tablespoons extra virgin olive oil for roasting and dressing
  • 2 tablespoons lemon juice brightens the whole bowl
  • 3 tablespoons tahini adds creamy, nutty depth
  • Salt and black pepper to taste

Method
 

Preparation
  1. Preheat your oven to 425°F (220°C). Toss cherry tomatoes with 1 tablespoon olive oil, a pinch of salt, and one smashed garlic clove. Spread on a baking sheet.
  2. On the same sheet, toss chickpeas with 1 tablespoon olive oil, smoked paprika, salt, and pepper. Roast tomatoes and chickpeas for 20 minutes, until tomatoes blister and chickpeas are slightly crisp.
  3. While the oven works its magic, cook farro or grain according to package instructions. Fluff with a fork and keep warm.
  4. Make the dressing: whisk tahini, lemon juice, remaining olive oil, minced garlic, a tablespoon of water to thin, salt, and pepper. Taste and adjust — you want creamy, tangy, and smooth.
Assembly
  1. Assemble bowls: start with a bed of farro, add a handful of greens, spoon on roasted tomatoes and chickpeas, scatter cucumber, red onion, olives, and nuts.
  2. Drizzle generously with tahini dressing, finish with chopped parsley and mint, and a final squeeze of lemon. Serve immediately.

Notes

For a smoky char, finish roasted tomatoes under the broiler for 1–2 minutes. Other variations include using grilled tempeh or marinated tofu for added protein.