Easy Roasted Veggie Grain Bowls with Hummus: Healthy Mediterranean Meal Prep

Colorful roasted vegetable and grain bowls topped with creamy hummus! These healthy Mediterranean-inspired bowls are perfect for meal prep and packed with nutrients.

Prep Time: 20 minutes | Cook Time: 30 minutes | Total Time: 50 minutes | Serves: 4-6

Ingredients

For the Roasted Vegetables:

• 2 medium zucchini, sliced into half-moons
• 1 large red bell pepper, chopped
• 1 large yellow bell pepper, chopped
• 1 medium red onion, sliced
• 2 cups cherry tomatoes, halved
• 1 medium eggplant, cubed
• 3 tbsp olive oil
• 2 tsp dried oregano
• 1 tsp garlic powder
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp smoked paprika

For the Grains:

• 1 1/2 cups quinoa, rinsed
• 3 cups vegetable broth
• 1/2 tsp salt
• 2 tbsp fresh lemon juice
• 1 tbsp olive oil

For Assembly:

• 1 cup store-bought or homemade hummus
• 1/2 cup kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• 1/4 cup toasted pine nuts
• Lemon wedges for serving

Optional Tahini Drizzle:

• 3 tbsp tahini
• 2 tbsp lemon juice
• 1-2 tbsp water
• 1 tsp honey
• Pinch of salt

Instructions

1. Prep and Preheat: Preheat oven to 425°F. Line two large baking sheets with parchment paper.
2. Prepare Vegetables: Cut all vegetables into similar-sized pieces for even roasting. Pat dry any excess moisture.
3. Season Vegetables: In large bowl, toss prepared vegetables with olive oil, oregano, garlic powder, salt, pepper, and smoked paprika until evenly coated.
4. Roast: Spread vegetables in single layer on prepared baking sheets. Don’t overcrowd. Roast 25-30 minutes, stirring halfway through, until tender and lightly caramelized.
5. Cook Quinoa: Meanwhile, bring quinoa, vegetable broth, and salt to boil in medium saucepan. Reduce heat, cover, and simmer 15 minutes until liquid is absorbed.
6. Fluff Grains: Remove quinoa from heat and let stand 5 minutes. Fluff with fork and stir in lemon juice and olive oil.
7. Make Tahini Drizzle: If using, whisk together tahini, lemon juice, water, honey, and salt until smooth. Add more water if needed for drizzling consistency.
8. Assemble Bowls: Divide quinoa among 4-6 bowls. Top with roasted vegetables, dollops of hummus, olives, and feta cheese.
9. Garnish: Sprinkle with fresh herbs and pine nuts. Drizzle with tahini sauce if desired. Serve with lemon wedges.

Why This Recipe Works

These Mediterranean-inspired bowls combine the satisfying heartiness of roasted vegetables with protein-rich quinoa and creamy hummus for a complete, nutritious meal. Roasting the vegetables at high heat caramelizes their natural sugars while maintaining tender texture. The quinoa cooked in vegetable broth provides enhanced flavor, while the combination of fresh herbs, olives, and feta adds authentic Mediterranean flavors. The result is a colorful, satisfying bowl that’s both nourishing and delicious.

Nutritional Benefits

Each bowl provides approximately 380 calories packed with plant-based nutrition. Quinoa delivers all nine essential amino acids, making it a complete protein (about 12g per serving). The roasted vegetables provide vitamins A, C, and K, plus fiber and antioxidants. Hummus contributes plant protein, healthy fats, and fiber, while the olive oil and pine nuts add heart-healthy monounsaturated fats. This meal supports sustained energy, digestive health, and overall wellness.

Pro Tips & Techniques

• Vegetable Prep: Cut vegetables uniformly for even cooking
• Don’t Overcrowd: Use two baking sheets to ensure proper roasting
• Quinoa Perfection: Rinse quinoa thoroughly to remove bitter coating
• Flavor Boost: Cook quinoa in broth instead of water for more taste
• Make-Ahead: Components can be prepared 3 days in advance
• Storage: Keep components separate until serving to maintain textures

Recipe Variations & Customizations

• Different Grains: Try farro, bulgur, or brown rice instead of quinoa
• Seasonal Vegetables: Use butternut squash, Brussels sprouts, or asparagus
• Protein Addition: Add grilled chicken, chickpeas, or hard-boiled eggs
• Vegan Version: Omit feta and use nutritional yeast for cheesy flavor
• Spicy Twist: Add harissa paste to tahini drizzle for heat
• Different Hummus: Try beet, roasted red pepper, or herb hummus varieties

Storage & Meal Prep Tips

These bowls are perfect for meal prep! Store each component separately in airtight containers in refrigerator up to 4 days. The roasted vegetables and quinoa can be enjoyed warm or cold. Assemble bowls just before eating to maintain optimal textures. The tahini drizzle keeps well in refrigerator up to 1 week – just thin with water if it thickens. For freezing, store only the roasted vegetables and quinoa (up to 2 months), adding fresh components when serving.