Mediterranean Rice Bowl with Roasted Veg

(Vegan, Gluten-Free) 

a Mediterranean rice bbowl with lots of salad toppings.

This classic Mediterranean rice bowl is our favorite for so many reasons! What’s better than a medley of roasted Mediterranean veggies, some perfectly steamed rice, and some fresh, super-healthy salad toppings? 

This recipe can easily be made vegan. It’s also gluten-free, packed full of vitamins and nutrients, and ideal for when you want a slow release of energy throughout the day. 

While this recipe has a slightly longer cook time (around 1 hour), it is well worth the effort. This Mediterranean rice bowl with roasted veggies tastes amazing! 

Vegan Option | High Carb | Easy to make  | Gluten-free Option | Suitable for Meal Prepping | Makes 6-8 servings

Serving:

6-8 servings

Ready in:

1 hour

Skill level:

Easy

Serve with:

Your fav toppings

ingredinets from the Mediterranean diet are laid out on a table

Ingredients you’ll need (makes 6-8 servings)

A selection of seasonal veggies works best, we went with the following:

  • 1 butternut squash
  • 1-2 white onions (optional)
  • Chickpeas
  • Seasoning for the roast veggies (1 tsp of each – cumin, sweet or smoked paprika, turmeric, salt, pepper). 
  • 3 tablespoons of extra virgin olive oil
  • Rice (½ cup per serving)
  • Toppings (we used cherry tomatoes, chickpeas, cucumber, grated carrots, some seeds, nuts, and vegan feta)
  • Salad greens (lettuce, kale, or raw spinach leaves are perfect) 
  • Dressing ( a simple olive oil and balsamic vinegar with mustard, salt, and pepper work really well for this rice bowl recipe)

Equipment needed

  • 1 large baking tray
  • Rice cooker or microwave
  • Microwave safe bowl

 Watch step-by-step recipe video

If you’re looking for this recipe’s video and many other great recipe ideas, why not check out our Spanish Radish YouTube Channel? We’ve got everything from quick and easy tapas recipes, delicious main meals, and incredible Spanish dessert options too.

How to make Mediterranean rice bowl with roasted veg

Step 1 – Prepare roasted veggies

  • Preheat oven to 306°F/180°C 
  • Chop your roasting veggies of choice. 1-inch pieces are ideal. We used pumpkin and some prepared chickpeas with lots of seasoning (smoked paprika, cumin, salt, pepper).
  • Add to a large baking tray and apply seasoning with a few tablespoons of extra virgin olive oil. Mix well by hand and then add to the oven. 
  • Bake for around an hour, turning the veggies halfway through.
Some roasted pumpkin pieces and chickpeas sit in an oven baking tray

Step 2 – Prepare rice

Use a rice cooker to make a big batch or prepare it how you normally would. If you’re making just enough rice for a few serves, you can do this in the microwave. 

Rice cooker method 

Add the desired amount of rice and water with the ratio specified in the rice cooker instructions (see our notes below). Switch on the rice cooker and wait till it finishes and turns off. This should take around 25-35 minutes depending on the model of the rice cooker and the amount of rice you’re using. 

Microwave method

First, give your rice a rinse in fresh water for a minute or two. 

Add rinsed rice to a microwave-safe bowl and add enough water to cover the rice by ¾ inch / 2cm. Microwave for 5 minutes, check, and stir. Microwave again for 5 minutes, check again, and stir. Finally, heat for 2 more minutes and leave to cool for around 5 minutes. 

Rice Cooker Ratios 

  • Long grain white rice – 1:1.75 ratio (1 cup rice + 1 3/4 cups water)
  • Long grain brown rice – 1:2.25 ratio (1 cup rice + 2 1/4 cups water)
  • Basmati or Jasmine rice – 1:1.5 ratio (1 cup rice + 1 1/2 cups water)
A bowl of white rice

Step 3 – Prepare toppings and dressing of choice

  • This recipe works great with some seasonal greens, a few cherry tomatoes, and some chickpeas or hummus. Garnish with some cashew, almonds, or seeds of your choice. 
  • Dressing (a simple olive oil and balsamic vinegar with mustard, salt, and pepper work really well for this rice bowl recipe). Simply add the ingredients together in a jar, shake and you’re ready to serve! 

Step 4 – Assemble rice bowl

  • Once your rice is ready, add a bed of rice to your rice bowl (around 6 heaped tablespoons is plenty).
  • Add your choice of roasted veggies.
  • Add your toppings of choice. 
  • Add a good splash of your dressing of choice, and serve.
Ingredients for making a Mediterranean rice bowl are laid out on a counter.

Step 5 – Assemble rice bowl

Add 6 heaped tablespoons of cooked rice to your rice bowl.

Next add the chicken pieces, salad, and toppings.

Add a generous drizzle of dressing and serve!

Nutrition facts

 

Serving size: 200g

Servings: 8

Amount per serving

 

Calories

540

% Daily Value*

Total Fat 16.9g

22%

Saturated Fat 2.4g

12%

Cholesterol 0mg

0%

Sodium 317mg

14%

Total Carbohydrate 86.7g

32%

Dietary Fiber 8.2g

29%

Total Sugars 6.7g

 

Protein 12.8g

 

Vitamin D 0mcg

0%

Calcium 119mg

9%

Iron 6mg

35%

Potassium 804mg

17%

Are Mediterranean rice bowls healthy?

Very healthy! This recipe is 100% vegan, gluten-free, and is also high in fiber and a great source of protein. Ingredients used are loaded with healthy vitamins and nutrients the body needs throughout the day. 

Adding chickpeas and plenty of seeds and nuts also offers a slow release of energy, making this rice bowl recipe perfect for lunch (or dinner). 

 

Mediterranean ingredients

It’s no secret that the Mediterranean diet is one of the healthiest diet plans you can follow, and this recipe really harnesses plenty of ingredients central to good health. 

This recipe embraces seasonal vegetables such as butternut squash, sweet potato, and onions. There are also plenty of other suggestions (check the section below) of other veg to use. 

We also use extra virgin olive oil, balsamic vinegar, and simple herbs and spices that are perfect for flavoring any veg. 

Ingredient substitutes

Roasted vegetables– We use butternut pumpkin (squash) as it roasts really well with minimum fuss. Other roaste veggies also work great, here are a few suggestions;

  • Roasted cauliflower (season with tumeric, cumin, salt, and pepper)
  • Roasted eggplant
  • Baked sweet potatoes 
  • Roasted carrots and red bell peppers
  • roasted onion and garlic (red and white onions both work well).

Best rice to use for making rice bowls

Use long or medium-grain rice for best results. We prefer to use basmati rice or Thai jasmine rice, but you could use standard long-grain rice or even brown rice. 

A Mediterranean rice bbowl sits with lots of salad toppings

Mediterranean Rice Bowl with roasted veg (Vegan, Gluten-Free)

Byron
Mediterranean Rice Bowl with roasted veg is loaded with delicious seasonal roast veggies and combines plenty of carbs to get you through the day. While this recipe has a slightly longer cook time (around 1 hour), it is well worth the effort.
This Mediterranean rice bowl with roasted veggies tastes amazing and is perfect for meal prepping.
5 from 1 vote
Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Course dinner, easy lunch, lunch, main meal
Cuisine American, Authentic Spanish recipe, Mediterranean, Spain
Servings 8 servings
Calories 540 kcal

Equipment

  • 1 large baking tray
  • Rice cooker or microwave
  • Microwave safe bowl

Ingredients

  • 1 butternut squash
  • 1-2 white onions optional
  • Chickpeas
  • Seasoning for the roast veggies 1 tsp of each - cumin, sweet or smoked paprika, turmeric, salt, pepper.
  • 3 tablespoons of extra virgin olive oil
  • Rice ½ cup per serving
  • Toppings we used cherry tomatoes, chickpeas, cucumber, grated carrots, some seeds, nuts, and vegan feta
  • Salad greens lettuce, kale, or raw spinach leaves are perfect
  • Dressing a simple olive oil and balsamic vinegar with mustard, salt, and pepper work really well for this rice bowl recipe

Instructions
 

Step 1 - Prepare roasted veggies

  • Preheat oven to 306°F/180°C
    An oven dial turned up to 180C
  • Chop your roasting veggies of choice. 1-inch pieces are ideal.
    1 butternut squash, 1-2 white onions, Chickpeas
    ingredinets from the Mediterranean diet are laid out on a table
  • Add to a large baking tray and apply seasoning with a few tablespoons of extra virgin olive oil. Mix well by hand and then add to the oven.
    Seasoning for the roast veggies, 3 tablespoons of extra virgin olive oil
    a tray of roasted squash and some chickpeas
  • Bake for around an hour, turning the veggies halfway through.
    roasted pumpkin on a baking tray

Step 2 - Prepare rice

  • Rice cooker method
    Add the desired amount of rice and water with the ratio specified in the rice cooker instructions (see our notes below). Switch on the rice cooker and wait till it finishes and turns off. This should take around 25-35 minutes depending on the model of the rice cooker and the amount of rice you’re using.
    Rice Cooker Ratio
    Basmati or Jasmine rice - 1:1.5 ratio (1 cup rice + 1 1/2 cups water)
    Long grain brown rice - 1:2.25 ratio (1 cup rice + 2 1/4 cups water)
    Long grain white rice - 1:1.75 ratio (1 cup rice + 1 3/4 cups water)
    Rice
    a rice cooker sits on a marble counter top
  • Microwave method
    First, give your rice a rinse in fresh water for a minute or two.
    Add rinsed rice to a microwave-safe bowl and add enough water to cover the rice by ¾ inch / 2cm. Microwave for 5 minutes, check, and stir. Microwave again for 5 minutes, check again, and stir. Finally, heat for 2 more minutes and leave to cool for around 5 minutes.
    a bowl of rice sits besided some roasted vegetables

Step 3 - Prepare toppings and dressing of choice

  • This recipe works great with some seasonal greens, a few cherry tomatoes, and some chickpeas or hummus.
    Toppings, Salad greens
    ingredinets from the Mediterranean diet are laid out on a table
  • Garnish with some pomegranate seeds, some cashew, almonds, or seeds of your choice.
    A fresh pomegranate is browkn open on a plate beside some chili flakes salt and fresh parsley
  • Dressing (a simple olive oil and balsamic vinegar with mustard, salt, and pepper work really well for this rice bowl recipe). Simply add the ingredients together in a jar, shake and you’re ready to serve!
    Dressing
    Mediterranean salad dressing in a small glass being drizzled over a green garden salad

Step 4 - Assemble rice bowl

  • Once your rice is ready, add a bed of rice to your rice bowl (around 6 heaped tablespoons is plenty).
    Ingredients for making a Mediterranean rice bowl are laid out on a counter
  • Add your choice of roasted veggies.
    a Mediterranean rice bbowl with lots of salad toppings
  • Add your toppings of choice.
    A Mediterranean rice bbowl sits with lots of salad toppings
  • Add a good splash of your dressing of choice, and serve.
    a Mediterranean rice bbowl with lots of salad toppings

Video

Nutrition

Serving: 200gCalories: 540kcalCarbohydrates: 86.7gProtein: 12.8gFat: 16.9gSaturated Fat: 2.4gSodium: 317mgPotassium: 804mgFiber: 8.2gSugar: 6.7gCalcium: 119mgIron: 6mg
Keyword Meal prep, mediterranean, midweek meal, oven roasted, oven-roast veggies, rice bowl, seasonal veg, vegan, vegan meal

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