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.

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. 

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.

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

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.