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This Mediterranean bowl is bursting with fresh ingredients! Roasted vegetables, couscous and lemon tahini sauce make a satisfying meal.

Mediterranean Bowl
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Looking for fresh and healthy dinner ideas? Try this Mediterranean Bowl, bursting with colorful veggies! It’s a simple “meal in a bowl” that stars spiced roasted vegetables, seasoned with an irresistible mix of cumin, coriander, garlic and a hint of cinnamon. Add to that quinoa or couscous, fresh cucumber and tomato, and top it all off with a creamy lemon tahini sauce. This one hit the spot in our house to start off the year with a bang. Here’s how to make it!

Ingredients in this Mediterranean bowl

A Mediterranean bowl can be made in a variety of ways: this one is simply a bowl meal inspired by flavors of the Mediterranean. It features four main components: roasted vegetables, fresh vegetables, whole grain, and a tahini dressing. It’s so full of flavor, you’ll forget it’s a pile of good-for-you ingredients (plus, it’s vegan and fits the Daniel Fast with one modification). Of course, there are endless variations here and you can riff on the ideas easily. Here’s what you’ll need to make the recipe as written:

  • Canned chickpeas
  • Sweet potatoes
  • Red bell pepper
  • Red onion
  • Olive oil
  • Cumin, paprika, garlic powder, coriander, cinnamon, and salt
  • Quinoa or couscous (or other grain)
  • Cherry tomatoes
  • English cucumber
  • Salad greens
  • Lemon tahini dressing
Mediterranean Bowl

Making the lemon tahini dressing

You can put almost anything you like in this Mediterranean bowl: just make sure you make the lemon tahini dressing! Tahini is a Middle Eastern condiment that’s a paste made of toasted sesame seeds. It’s an extremely versatile ingredient you can use to make hummus, sauces and even desserts. For the lemon tahini sauce, you’ll simply combine it with fresh lemon juice, olive oil, honey or sugar (to balance the acidity), and garlic.

  • Where to find tahini? You can find it in your local grocery store, many times in the international aisle. It is sometimes also located near the peanut butter and other nut butters.
  • Try a squeeze bottle! Tahini is notoriously hard to measure out, but some brands have convenient squeeze bottles now that make thing easy.

Use quinoa, couscous, or another grain

This Mediterranean bowl works with any type of whole grain! Most often we like to pick a hearty, gluten-free whole grain like rice or quinoa. But when we have the need for speed, we like using couscous or orzo because they’re so quick. Keep in mind that these are both actually pasta (and not suitable for a gluten-free diet). Here are a few grains that would be perfect in this Mediterranean bowl:

Mediterranean Bowl

Mediterranean bowl variations and add-ins

The bowl meal concept is ripe for variations and add-ins, and this Mediterranean bowl is a very loose idea. Use it as a template for adding any Mediterranean-style ingredients you like! It’s similar to our Hummus Bowls, which you can use for more inspiration. Here are a few other ingredients that would fit perfectly into this tasty bowl:

  • Kalamata olives
  • Red onion
  • Roasted red peppers
  • Sundried tomatoes
  • Fresh dill or oregano
  • Feta cheese crumbles
  • Falafel (homemade or purchased)
  • Hummus
  • Pita chips

More Mediterranean recipes

This recipe fits the Mediterranean diet, a style of eating that features fresh vegetables, healthy fats and whole grains. It’s a vegan recipe and also Daniel Fast-approved, if you omit the honey from the lemon tahini dressing. Here are a few more Mediterranean-style recipes you might enjoy:

This Mediterranean bowl recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

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Mediterranean Bowl

Mediterranean Bowl

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 4 reviews

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 1x
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This Mediterranean bowl is bursting with fresh ingredients! Roasted vegetables, couscous and lemon tahini sauce make a satisfying meal.


  • 15-ounce can chickpeas, drained and rinsed (or 1 ½ cups cooked)
  • 2 medium sweet potatoes (1 ½ pounds), diced into half-inch cubes
  • 1 red bell pepper, sliced
  • 1 red onion, sliced
  • 3 tablespoons olive oil
  • 2 teaspoons kosher salt, divided
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon ground coriander
  • ¼ teaspoon cinnamon
  • 1 cup quinoa (or 1 cup couscous)
  • 1 pint cherry tomatoes, sliced in half
  • 1/2 English cucumber, sliced into half moons
  • Mixed salad greens, for serving
  • 1 recipe Lemon Tahini Dressing


  1. Preheat the oven to 425°F. Line two baking sheets with parchment paper.
  2. In a large bowl, combine the chickpeas, sweet potatoes, red pepper and red onion. Toss with the olive oil and 1 ½ teaspoons of the kosher salt. Then toss with the cumin, paprika, garlic powder, coriander, and cinnamon. 
  3. Divide the vegetables evenly between the two baking sheets and spread in an even layer. Roast for 20 minutes, then remove from the oven and stir. Roast another 5 to 10 minutes until the sweet potatoes are tender.
  4. Meanwhile, cook the quinoa (or make Easy Couscous): Rinse the quinoa in cold water using a fine mesh strainer, then drain it and shake out the remaining water. Place it in a saucepan with 1 ¾ cups water and ¼ teaspoon kosher salt. Bring to a boil, then reduce the heat to low where the water is just bubbling. Cover the pot and simmer where the water is just bubbling for about 15 to 18 minutes, until the water has been completely absorbed. Check by pulling back the quinoa with a fork to see if water remains. Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. 
  5. Make the Lemon Tahini Dressing.
  6. To serve, place the roasted vegetables over the couscous and salad greens in shallow bowls. Add piles of fresh cucumbers and tomatoes. Drizzle with the dressing and serve.
  • Category: Main dish
  • Method: Roasted
  • Cuisine: Mediterranean
  • Diet: Vegan

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes and the joy of cooking! Our recipes are made by two real people and work every time.

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  1. Joyce F. says:

    what is calorie value for a serving?

  2. Rebecca says:

    This is SO GOOD. I added rotisserie chicken on top for my chicken loving kid. My kid was eating the sweet potato out of the pan. She liked it so much she asked me to pack it in her school lunch tomorrow. That is high praise. The only substitution I made was the dressing. My tahini was really past its due date. I had lemon hummus in the fridge so I mixed half a cup of hummus with 1 tablespoon of Dijon and the juice of half a lemon. I sprinkled a little garlic powder in and then added water until it thinned into dressing consistency. It was fabulous. My family definitely wants this again. I love that it can be made gluten-free and vegan to suit many different dietary needs.

    1. Alex Overhiser says:

      So glad to hear this! Thank you for making :)

  3. Barbara Elliott says:

    This was an easy recipe to follow and it was absolutely delicious. Bursting with flavors !

  4. RL says:

    Love this recipe!!

  5. Peggy Moore says:

    Just made this – yummy!!!! It’s an explosion of wonderful flavors and goodness in your mouth! Will definitely make again! Highly recommend!!! Thank you!

  6. Paula Mann says:

    Looking forward to trying these dishes.