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–+ servings
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 5 votes
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
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