Mediterranean Vegetarian Bowl

Name: Mediterranean Vegetarian Bowl
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 large or 2 small sweet potatoes, washed and cut into 2 cm cubes; 1 tsp mild smoked paprika; 1 tsp garlic powder; 2 tbsp extra-virgin olive oil; 0.5 tsp kosher salt; Pepper, to taste; 1 bunch flat-leaf parsley, finely chopped; 2 tomatoes (seeds removed) or 6–8 cherry tomatoes, finely chopped; 2 green onions, finely chopped; 1 small garlic clove, finely grated; 2 Lebanese cucumbers, finely chopped; 0.5 jalapeño, finely chopped (optional); Juice and zest of half a lemon; 1 tbsp red wine vinegar; 4 tbsp extra-virgin olive oil; 0.5 cup cooked couscous; 1 can chickpeas, drained; 0.5 cup plain 0% Greek yogurt; 0.25 cup chopped flat-leaf parsley; Juice and zest of 1 lemon; 1 tsp kosher salt; 0.33 cup 0% Greek yogurt; 0.33 cup mayonnaise; 0.33 cup sour cream; 1 tsp harissa paste (or more); 0.5 tsp smoked paprika; 0.5 tsp garlic powder; 0.25 tsp onion powder; Salt and pepper, to taste; 3 cups baby arugula

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Preparation 20 min Cooking 20 min Level Easy

A vibrant, nourishing bowl filled with fresh tabbouleh, creamy chickpeas, roasted sweet potatoes, and a bold harissa-spiked ranch dressing. Perfect for a meal-prep lunch packed with texture and flavor.

Quick, fresh, flavorful — the perfect lunch does exist!

This is one of my favorite meals to prep for clients or for myself. Everything can be cooked ahead of time and simply assembled when you’re ready to eat. I love serving it with a bit of baby arugula, some cherry tomatoes, and a few corn chips on the side.

Why make this recipe?

Well-balanced: packed with protein, fiber, healthy fats, and a variety of veggies.
Make-ahead friendly: perfect for healthy lunches all week long.
Bursting with flavor: a mix of crunch, creaminess, tang, and spice.
Customizable: swap out the veggies, spices, or even the sauce.
Visually stunning: great for impressing at the table or in your meal prep containers.

Notes: To lighten it up, reduce the amount of sauce or swap the sour cream for 0% Greek yogurt.

Every component of this recipe can be prepped in advance and stored in the fridge for up to 5 days.

Mediterranean Vegetarian Bowl

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Preparation 20 min Cooking 20 min Level Easy

To start things well

You use:

You cook for:

4 people

Preparation

1. Sweet potatoes:

Preheat oven to 400°F (200°C). Place the sweet potatoes on a baking sheet lined with parchment paper. Add spices and olive oil, toss to coat. Roast for about 20 minutes or until tender and golden. Set aside.

2. Tabbouleh:

Combine all tabbouleh ingredients in a bowl. Mix well and set aside.

3. Chickpeas:

In a bowl, lightly mash the chickpeas using a potato masher or fork. Add the remaining ingredients, stir, and set aside.

4. Sauce:

Mix all sauce ingredients in a bowl until smooth. Set aside.

5. To serve:

In a bowl, add a generous portion of tabbouleh, smashed chickpeas, roasted sweet potatoes, arugula, cherry tomatoes, and green onions. Drizzle with harissa ranch sauce. So good!

Nutritional information per serving (1/4 of the recipe)