Name: Mediterranean Grain Bowls
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1, 14.5 ounce can chickpeas, drained and rinsed; 10 ounce bag cauliflower florets; 2 tablespoons olive oil; 1 teaspoon smoked paprika; 1 teaspoon granulated garlic; 1/8 teaspoon cayenne pepper; 3/4 teaspoon kosher salt; 1/2 cup plain whole milk Greek yogurt; 2 tablespoons fresh dill, chopped; 1/2 lemon, zested and juiced; 1 garlic clove, grated; 1 English cucumber (divided); 1 cup grape tomatoes, halved; 1/4 cup kalamata olives; 1/3 cup feta cheese crumbles; 1 cup couscous

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Mediterranean Grain Bowls come together in just 30 minutes and make a great staple healthy weeknight meatless meal. A simple homemade tzatziki sauce pulls everything together while pistachios add unexpected crunch.

chickpea bowl with toppings and tzatziki sauce

If I had to pick one meal that I can make on auto-pilot sans recipe that actually tastes like a restaurant-quality dish, this would be it!

We all have those nights.

When nothing sounds good, when “there’s no food in the house” or when there’s just no energy for cooking an elaborate meal left in the tank. I promise that even on those nights, these Mediterranean Grain Bowls are here for you. And they are oh-so-manageable.

These are a hybrid between ‘couldn’t be easier’ and ‘satisfies every craving’. The chickpeas have kick and char. The tzatziki sauce balances that out with freshness while pulling everything together. The olives and feta add something salty. I could go on (but I won’t).

Main Ingredients

Couscous – I love it because it cooks in lightning speed!
Canned chickpeas
Cauliflower (use pre-chopped/washed to save time!)
Tomatoes & cucumbers – add whatever veggies you love
Feta & kalamata olives – for some saltiness
Tzatziki sauce, which is so simple to make and you probably have most of the ingredients you need on hand. You can also usually find it pre-made at the store if you want to save time.

Will this work as leftovers?

Absolutely! This is actually one of my favorite things about making this meal. It’s a great packed lunch since everything can be served at the same temperature (i.e. no separate containers required).

I love packing up lunches while prepping dinner so it’s one less thing to do later. Just portion everything out into individual containers (affiliate link) and you have an awesome grab-and-go bowl waiting for you in the morning. Even though I work from home, it’s still a treat to have lunch ready and waiting for me the next day.

Customizations

You guys know by now that grain bowls are probably one of the most-loved meals in my house. The reason I lean on them is because of the customization – it’s easy to mix things up so you never get bored! Here are some of my favorite ways to customize these chickpea bowls:

Swap quinoa or farro for the orzo.
Use goat cheese instead of feta (or leave it off for a dairy-free option!)
Try red and yellow bell peppers in place of the tomatoes.
Add mint instead of dill
Top with chopped almonds instead of pistachios.

The one thing that I would not recommend changing: resist the temptation to skip the tzatziki – it’s the MVP of the bowl. I promise you’ll love it!

More easy healthy weeknight meals:

Mediterranean Grain Bowls

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Mediterranean grain bowls come together in just 30 minutes and make a great staple healthy weeknight meatless meal. A simple tzatziki sauce pulls everything together and pistachios add unexpected crunch.

Author: Leanne Ray, MS, RDN
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 4 servings 1x
Category: Mains
Method: Stovetop
Cuisine: Mediterranean
Diet: Vegetarian

Ingredients

Scale

1, 14.5 ounce can chickpeas, drained and rinsed
10 ounce bag cauliflower florets
2 tablespoons olive oil
1 teaspoon smoked paprika
1 teaspoon granulated garlic
1/8 teaspoon cayenne pepper
3/4 teaspoon kosher salt
1/2 cup plain whole milk Greek yogurt
2 tablespoons fresh dill, chopped
1/2 lemon, zested and juiced
1 garlic clove, grated
1 English cucumber (divided)
1 cup grape tomatoes, halved
1/4 cup kalamata olives
1/3 cup feta cheese crumbles
1 cup couscous

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Instructions

Preheat oven to 425° F. Line a sheet pan with parchment.
Use a clean towel to dry the chickpeas as much as possible. Then add them to a bowl with the cauliflower and toss with olive oil, spices and salt. Transfer to the sheet pan and roast for 15-20 minutes, stirring once about halfway through to prevent burning.
Meanwhile, make the tzatziki sauce: add yogurt, dill, lemon zest and juice and grated garlic to a small bowl. Stir to combine. Grate 1/4 of the cucumber and fold that into the sauce.
Thinly slice the remaining cucumber and prep the remaining toppings.
Cook couscous per package directions when there’s 5-10 minutes left on the chickpeas/cauliflower.
To serve, spoon warm couscous into bowls and top with the chickpea cauliflower mixture, veggies, feta cheese and a spoonful of tzatziki sauce. Garnish with a lemon and an extra sprig of dill.