Easy Mediterranean-Inspired Nourish Bowls

Weekend flavor with weeknight convenience? These Mediterranean-inspired nourishing bowls do it all! The flavors of the roasted eggplant, chickpeas, and Greek-inspired Lemon rice, along with a herby tomato cucumber and creamy tahini dressing, will make you want to eat it all! All the flavors of summer in one bowl.

This is a delicious, easy-to-make, plant-based dish that has been a favorite in our kitchens. Let’s do it!

The first step in making these nourishing bowls is to roast eggplant and chickpeas until they are golden brown and caramelized. While the eggplant and chickpeas are roasting, prepare the grains, salads, and sauce.

This recipe calls for our NEW Greek Inspired Lemon Rice, but White rice and Quinoa also make great quick-cooking choices.

Next comes a fresh, crunchy, Mediterranean-inspired salad with tomatoes, cucumber, green bell pepper, kalamata olives, lemon juice, olive oil, salt, and optional fresh parsley for a herby boost!

The final touch is a cream, three-ingredient tahini paste made with tahini and lemon juice. It thins out with water to make a sauce that can be poured. It’s just a matter of assembling and enjoying!

This recipe is a favorite for meal prepping and whenever we want a quick, delicious dinner. This recipe is packed with plant-based goodness, thanks to 10+ grams of fiber per serving.

Ingredients

EGGPLANT

Cut one medium eggplant into cubes of 3/4 inch (1 eggplant yields about 5 cups or 400g).

1 1/2 Tbsp olive oil

1/4 teaspoon sea salt

CHICKPEAS

1 (15 oz.) Can chickpeas be rinsed and drained (or use 1 1/2 cups at home)?

1 Tbsp olive oil

1/4 teaspoon sea salt

GRAINS

One batch of Easy Greek Inspired Lemon Rice. (Or 3 cups or 450 g cooked White rice, Quinoa).

SALAD

Quartered 1 pint of cherry tomatoes (1 pint yields about 2 cups or 360g).

One medium cucumber, cubed into 14-inch pieces (we prefer English cucumbers, but regular will work too // 1 cucumber yields about 250 g or one cup).

Cut one green bell pepper into squares of 1/2 inch (one bell pepper yields about 1 1/2 cups or 90 grams).

Parsley chopped (optional, however recommended)

If you like, you can also use a mixture of chopped olives and kalamata.

Lemon juice 3 Tbsp

1 Tbsp olive oil

1/4 teaspoon sea salt

SAUCE

1/3 cup tahini

Use 2-3 tablespoons of lemon juice

1/8-1/4 teaspoon sea salt

1/4 cup of water

Instructions

EGGPLANT & CHICKPEAS – Preheat the oven to 425 degrees F (212 C). Line a baking tray with parchment paper. Place the cubed eggplants on one side. Sprinkle with sea salt and drizzle with olive oil. Toss the eggplant to coat. Add the chickpeas drained and rinsed to the other half of a large baking sheet. Drizzle with olive oil and sprinkle with sea salt. Toss well to combine. Bake the eggplants and chickpeas for 20-25 min until they are golden brown. The eggplant should feel soft when touched.

Prepare your choice of grain: white rice or Quinoa.

Salad: Prepare the salad while your grain cooks. Add the chopped green pepper, diced cherry tomatoes, and optionally chopped parsley to a large bowl. Add the lemon juice, sea salt, and olive oil to a large mixing bowl. Mix well. Stir well to combine.

Add tahini to a small bowl. Then, add lemon juice, water, and sea salt. Mix well. Add more salt if you want it saltier, add lemon if you like it zingy, add water to loosen or tahini if you’re going to thicken. You can use any leftover sauce on vegetables, grains, or proteins.

Assemble the bowls. Divide the rice or Quinoa, eggplant, chickpeas, and salad into serving bowls. Drizzle each bowl with 1-2 Tbsp tahini.

The components can be kept in separate airtight containers for 3-4 days in the fridge. Rice or Quinoa can be frozen, but not the other ingredients.