Gosh do I have a dinner for you guys today! Say hello to one of my all time favorite BOWL recipes- Mediterranean rice bowls.

These bowls are packed with flavor and bursting with nutrients. And can I get a #meatlessmonday holla!? This dinner is a fabulous balance of plant-based protein, grains, heart-healthy fats and plenty of vegetables that will satisfy even the most meat-loving hearts!

Okay so here’s the deal.

  • Herby rice pilaf.
  • Crispy roasted chickpeas.
  • Sautéed summer veggies.
  • Marinated artichokes and olives.
  • Salty feta.
  • Balsamic glaze.

It all JUST WORKS.

The beauty here is the versatility. Use whatever type of rice you enjoy! I used jasmine but you could use brown, wild, basmati or a different grain entirely like quinoa or orzo.

Don’t have garbanzo beans? Try with white beans, tofu, chicken, shrimp or whatever protein your heart desires.

Also feel free to switch up the vegetables based on your preferences and seasonal availability.

There really is no wrong way. Oh and also…these Mediterranean bowls are FABULOUS meal prep.

So whip up these bowls, pour a glass of crisp white wine and invite me over, mmkay?

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Mediterranean Rice Bowls

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  • Author: Erica
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Entree
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Description

These deliciously balanced bowls are packed with flavor and nutrition and the perfect addition to your weekly meal plan!


Ingredients

Scale

Rice pilaf:

  • 1 T butter
  • 1 T olive oil
  • 1/2 shallot, minced
  • 4 cloves garlic, minced
  • 1 t Italian seasoning
  • 1 t dried oregano
  • 1 t dried basil
  • 1/2 t each salt and pepper
  • 1 cup jasmine rice, rinsed
  • 2 cups vegetable broth

Vegetable sauté:

  • 1 T olive oil
  • 1 zucchini, chopped
  • 1 red bell pepper, chopped
  • 1 yellow squash, chopped
  • 1/2 red onion, chopped
  • 8 stalks asparagus, cut into 1 inch pieces
  • Handful cherry tomatoes, sliced in half
  • Pinch red pepper flakes
  • 1 t Italian seasoning
  • Salt and pepper, to taste

Crispy roasted chickpeas:

  • 1 can garbanzo beans, drained and rinsed
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon eachsmoked paprika, garlic powder, salt, pepper (or to taste!)

Assembly:

  • Feta
  • Fresh basil
  • Marinated artichoke hearts
  • Kalamata olives
  • Balsamic glaze (NON-NEGOTIABLE, see notes)

Instructions

For the rice pilaf: Heat butter and oil in medium saucepan. Sauté shallot and garlic until softened, 2 minutes. Add seasonings and sauté another 30 seconds. Add rice and toss to coat with the oil, veggies and seasoning, allowing to toast slightly. Add the broth, bring to a boil, cover and reduce to a simmer for 15 minutes. Remove lid, fluff with a fork.

For the veggies: Heat olive oil in a large pan over high heat. Briefly sauté until crisp tender, about 5 minutes. DO NOT OVERCOOK. No one likes mushy zucchini!

For the Chickpeas: Drain, rinse and dry beans. Place on a baking sheet, drizzle with olive oil and sprinkle with seasonings. Roast at 425 for 20 minutes until crispy!

Assembly: Layer in the delish rice pilaf, crispy chickpeas, gorgeous veggies and top with crumbled feta, olives, artichokes and a VERY generous drizzle of balsamic reduction/glaze. Top with squeeze of lemon and fresh basil, if desired!


Notes

Make it vegan: leave off the feta or use vegan parmesan.

I didn’t have any when I made this, but pine nuts would be an excellent addition.

Balsamic glaze: you can either make your own by reducing balsamic vinegar in a saucepan over medium heat until thickened and reduced by half (about 15-20 minutes) or I like to take a shortcut and buy the balsamic reduction premade- my favorite brand is Nonna Pias!


Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 496
  • Sugar: 7g
  • Sodium: 1121mg
  • Fat: 20g
  • Saturated Fat: 5g
  • Unsaturated Fat: 8g
  • Carbohydrates: 69g
  • Fiber: 10g
  • Protein: 12g
  • Cholesterol: 20.4mg