Healthy Dinner Mediterranean Veggie Bowl

Name: Healthy Dinner Mediterranean Veggie Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Ingredients: 1 cup cooked farro; 1 can chickpeas, drained and rinsed; 1 red bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, thinly sliced; 1 cup spinach leaves; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 1 tablespoon lemon juice; Salt and pepper to taste

Highlighted under: Healthy & Light

I love making the Healthy Dinner Mediterranean Veggie Bowl because it's not only nourishing but also bursting with vibrant flavors. Each ingredient is carefully chosen to complement the others, creating a colorful dish that feels like a celebration of Mediterranean cuisine. The best part is how easy it is to prepare; I can whip it up in just 30 minutes! This bowl is perfect for a weeknight dinner or meal prep, ensuring I enjoy a healthy and satisfying meal any day of the week.

Created by

Harriet Collins

Last updated on 2026-01-10T10:52:25.536Z

When I first tried making a Mediterranean veggie bowl, I didn’t expect the combination of flavors to be so satisfying. The roasted chickpeas provide a perfect crunch, while the fresh veggies add a crisp texture that makes each bite a delight. I recommend adding a squeeze of lemon to brighten the flavors and tie everything together.

Over the years, I’ve experimented with different grains and dressings, and I’ve found that farro pairs beautifully with the vegetable medley. Whether I'm using leftovers or fresh produce, this bowl is versatile and can be adjusted to fit what I have on hand. It’s become a weekly staple in my kitchen!

        Why You Will Love This Recipe
        Colorful and nutritious ingredients that are satisfying and fulfilling
Versatile; easily customizable with your favorite veggies or grains
Quick to prepare, making it perfect for busy weeknights

      

Choosing the Right Ingredients

Selecting fresh, high-quality ingredients is crucial to achieving the vibrant flavors in the Healthy Dinner Mediterranean Veggie Bowl. When shopping for vegetables, opt for bright, firm produce, as these will provide the best crunch and taste. For example, look for cherry tomatoes that are plump and fragrant, as they will add a natural sweetness to the dish. Choosing a robust feta cheese can also elevate the overall flavor profile, so consider getting a block instead of crumbled for a more authentic touch.

Additionally, utilizing seasonal vegetables can enhance the freshness of this bowl. For instance, substituting cucumbers with zucchini in late summer or adding roasted eggplant during the harvest season can create a unique twist while keeping the dish in line with Mediterranean formula. Don't hesitate to mix in your favorite seasonal produce to make this recipe your own!

Making the Farro Perfect

Cooking farro to the perfect tenderness is simple but requires attention. Ensure you're using enough water or broth while cooking; generally, a 1:2 farro to liquid ratio is ideal. I recommend simmering it gently after bringing it to a boil, as a rapid boil can lead to uneven cooking. Aim for a texture that is chewy yet not hard, which usually takes about 15-20 minutes. You can also use leftover grains for a quick assembly – just reheat them slightly before adding them to the bowl.

If you’re looking for a quicker alternative or a gluten-free option, quinoa or brown rice can easily replace farro. Just adjust cooking times according to the grain you choose. Quinoa, for instance, cooks faster, typically within 15 minutes, so keep that in mind when planning your meal prep.

Ingredients

For the Veggie Bowl

1 cup cooked farro
1 can chickpeas, drained and rinsed
1 red bell pepper, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1 cup spinach leaves
1/4 cup feta cheese, crumbled
3 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Instructions

Prepare the Chickpeas

Preheat your oven to 400°F (200°C). Toss the chickpeas with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 15 minutes until crispy.

Cook the Farro

While the chickpeas are roasting, cook the farro according to package instructions. Usually, it takes about 15 minutes to become tender.

Assemble the Bowl

In a large bowl, combine the cooked farro, roasted chickpeas, diced bell pepper, cucumber, cherry tomatoes, sliced onion, and fresh spinach. Crumble feta cheese over the top.

Dress the Salad

In a small bowl, whisk together the remaining olive oil and lemon juice. Pour it over the salad and gently mix everything until well combined. Season with additional salt and pepper to taste.

Enjoy!

Pro Tips

Feel free to add or substitute your favorite vegetables, like zucchini or roasted sweet potatoes, to keep the recipe exciting each time you make it.

Storage and Meal Prep Tips

This Mediterranean Veggie Bowl stores well, making it a great option for meal prep. You can prepare each component separately – the chickpeas, farro, and chopped vegetables can be kept in airtight containers in the fridge for up to four days. When ready to eat, simply reheat the chickpeas and farro in the microwave or on the stovetop, adding a splash of olive oil to keep them moist.

To keep your spinach fresh, store it separately from the other ingredients and add it right before serving. This will prevent it from wilting and losing its vibrant green color. Additionally, if you're planning to have leftovers, consider dressing only what you intend to eat right away to keep the remaining ingredients crisp and fresh for later.

Flavor Variations

Don’t hesitate to get creative with herbs and spices! Adding fresh herbs like parsley or basil can enhance the Mediterranean flair of this dish. I enjoy tossing in a handful of chopped mint either in the salad or as a garnish; it provides a refreshing contrast to the creamy feta.

For an extra kick, consider adding a teaspoon of smoked paprika or cumin when roasting the chickpeas. This not only contributes to the flavor but also pairs beautifully with the other ingredients. If you're feeling adventurous, incorporating different types of cheese, such as goat cheese or a dairy-free alternative, could cater to various dietary preferences while maintaining the bowl's beloved Mediterranean essence.

Questions About Recipes

→ Can I make this bowl in advance?

Yes, the components can be prepared in advance and assembled when ready to eat. Just keep the dressing separate until serving.

→ What can I substitute for farro?

You can use quinoa, brown rice, or couscous as a substitute for farro.

→ Is this recipe vegan?

Yes, by omitting the feta cheese, this recipe can easily be made vegan.

→ How long will leftovers last in the fridge?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.