This Mediterranean Inspired Bowl is full of bright flavors and healthy ingredients like tomatoes, chickpeas, and sweet potatoes. Enjoy this grain bowl as a meal prep lunch or light dinner.
This post contains affiliate links. As an Amazon Affiliate I earn from qualifying purchases. All opinions are my own.
Welcome to my new obsession.
Good food, whole food, thrown in a bowl (or on a plate if you're greedy like me, because bowls can just be too small!) and making magic in your mouth. Mediterranean power bowls are just one facet of this obsession, so be prepared for many more!
Meanwhile, this Mediterranean grain bowl is packed with goodies! We're talking sweet potatoes, bulgur, onions, feta, olives, tomatoes, roasted red peppers, and our new best friend, roasted chickpeas. The flavor of all these goodies is phenomenal, and are brought up to another level by a quick squeeze of lemon juice.
Ingredients
- Sweet potatoes
- Red onion
- Bulgur
- Grape tomatoes
- Roasted red peppers
- Kalamata olives
- Feta
- Parsley
- Roasted chickpeas
- Oregano
- Lemon
- Olive oil
- Salt & pepper
How to make Mediterranean inspired bowls
- On a rimmed baking sheet, toss sweet potatoes and onions with just enough olive oil to coat, season with salt and pepper, and arrange in a single layer. Roast 45 minutes - 1 hour at 400ºF, stirring every 15 minutes or so, until the sweet potatoes are soft and beginning to brown.
- Meanwhile, bring 2 cups of water to a boil in a medium saucepan. Add the bulgur and stir once, then cover and reduce heat to low. Allow to cook without disturbing until all the water has been absorbed, 15-20 minutes. Once done, turn off the heat, fluff the bulgur, and allow to sit, covered, for at least 5 minutes while you get everything else ready.
- While the bulgur is cooking, make the roasted chickpeas and chop any vegetables. When the chickpeas come out of the oven, add dried oregano to the pan and stir to coat.
- To assemble the bowls, add a scoop of bulgur and top with sweet potatoes, onions, tomatoes, red peppers, olives, crumbled feta, chopped parsley, roasted chickpeas, and a good squeeze of lemon juice.
Top tips
Let the bulgur rest after cooking
Similar to rice or quinoa, you'll want to let your bulgur sit, covered, for about 5 minutes after removing from the heat. This allows any remaining moisture to be absorbed by the grain, giving you the fluffiest, best texture possible.
Buy high quality feta
The flavor and texture of feta cheese can vary quite a bit. I like to buy feta packed in brine whenever I can because it has the most moisture and stays fresh for a long time. Full fat feta will also have a better taste than fat free.
Dry your chickpeas before roasting
Roasted chickpeas will come out crisper and splatter less if you pat them dry before cooking. You could also remove the chickpea skins if you want, but it isn't necessary.
Tips for customizing Mediterranean bowls
- Drizzle tzatziki sauce over the whole thing
- Mix plain Greek yogurt with a little water and drizzle over the bowl
- Add a spoonful of your favorite hummus or avocado
- Serve with pita chips for dipping
- Use whatever rice you have on hand instead of bulgur to make it gluten-free
- Omit the feta for an equally satisfying vegan dinner
- Roast the sweet potatoes and onions in advance to make this a 30 minute meal
FAQ
Bowls like this have many names, including power bowl, grain bowl, nourish bowl, or Buddha bowl. It refers to a meal that has a grain at the heart of it, topped off usually with protein, veggies, and sometimes a sauce.
Many of these ingredients are associated with classic Mediterranean flavors such as lemon, olive, feta, chickpeas, and tomato.
Yes, chickpeas are another name for garbanzo beans, and they can be used interchangeably in this and other recipes.
More grain bowls and casseroles
- Vegetarian Autumn Grain Bowl
- Vegan Tofu Bowl
- Hummus Bowls
- Vegan Tempeh Bowl
- Roasted Sweet Potato Bulgur Bowl
- Rainbow Quinoa Salad
- Crispy Quinoa Bake
- Italian Quinoa Casserole
- Slow Cooker Quinoa Enchilada Casserole
- Broccoli Quinoa Casserole
If you make this recipe, be sure to rate it, leave a comment, or tag #theliveinkitchen on Instagram!
Recipe
Mediterranean Goodie Bowl
Ingredients
- 2 sweet potatoes, peeled, quartered lengthwise, and cut into ¼ inch slices
- 1 medium red onion, peeled, halved, and sliced lengthwise
- Olive oil
- Coarse kosher salt and freshly ground black pepper
- 1 cup bulgur
- Grape tomatoes, halved or quartered
- Roasted red peppers, patted dry if packed in oil and chopped
- Kalamata olives, pitted and halved
- Feta cheese
- Parsley, finely chopped
- Roasted chickpeas
- 1 teaspoon dried oregano
- 1 lemon
Instructions
- Preheat the oven to 400ºF. On a rimmed baking sheet, toss sweet potatoes and onions with just enough olive oil to coat, season with salt and pepper, and arrange in a single layer. Transfer to the oven and roast 45 minutes - 1 hour, tossing every 15 minutes or so, until the sweet potatoes are soft and beginning to brown.
- Meanwhile, bring 2 cups of water to a boil in a medium saucepan. Add the bulgur and stir once, then cover and reduce heat to low. Allow to cook without disturbing until all the water has been absorbed, 15-20 minutes. Once done, turn off the heat, fluff the bulgur, and allow to sit, covered, for at least five minutes while you get everything else ready.
- While the bulgur is cooking, make the roasted chickpeas and chop any vegetables. When the chickpeas come out of the oven, add dried oregano to the pan and stir to coat.
- To assemble the bowls, add a scoop of bulgur and top with sweet potatoes, onions, tomatoes, red peppers, olives, crumbled feta, chopped parsley, roasted chickpeas, and a good squeeze of lemon juice.
Leave a Reply