Mediterranean Spicy Quinoa Bowl with Roasted Vegetables and Avocado
This quinoa bowl brings together bold flavor, warm spices, and a mix of textures that make every bite satisfying. The roasted vegetables add sweetness and depth, the quinoa keeps the bowl filling without feeling heavy, and the avocado and creamy dressing tie everything together. It’s a great option for lunch, dinner, or healthy meal prep. The recipe is flexible, easy to adjust with whatever vegetables you have, and naturally nutrient-rich. It’s a simple way to enjoy a Mediterranean-inspired bowl that tastes fresh and energizing.
Total Time: 40–45 minutes
Prep Time: 10 minutes
Cook Time: 30–35 minutes
Servings: 2–3
Ingredients
Main Bowl Components
Cooked quinoa
Sliced avocado
Fresh herbs (parsley or cilantro), for garnish
Roasted Vegetables
Sweet potatoes or butternut squash, cubed
Broccoli florets
Zucchini, sliced
Olive oil
Spices: smoked paprika, salt, black pepper
Creamy Dressing
Avocado
Tahini or Greek yogurt
Lemon juice
Garlic
Salt and pepper
Water (to thin)
Instructions
Preheat your oven to 425°F (220°C).
Spread the sweet potatoes, broccoli, and zucchini on a baking sheet.
Drizzle with olive oil, smoked paprika, salt, and pepper. Toss to coat.
Roast for 25–30 minutes, flipping halfway, until tender and lightly browned.
While the vegetables roast, prepare the quinoa according to package directions if you haven’t cooked it ahead of time.
Prepare the dressing by blending avocado, tahini or Greek yogurt, lemon juice, garlic, salt, pepper, and a splash of water until smooth. Adjust thickness as needed.
Assemble the bowls by adding a base of quinoa.
Top with the roasted vegetables.
Add sliced avocado on top.
Drizzle generously with the creamy dressing and finish with fresh herbs.
Tips
Rinse quinoa before cooking to remove bitterness.
Cut the vegetables into similar sizes so they roast evenly.
Don’t overcrowd the tray; space helps them brown instead of steam.
Use ripe avocado for a smoother dressing.
Add water to the dressing a little at a time until you reach the consistency you want.
Taste the dressing as you go and adjust lemon or salt.
If you prefer extra heat, add chili flakes to the vegetables before roasting.
Cook quinoa in broth instead of water for more flavor.
Let the vegetables cool slightly before assembling if you prefer a warm, not hot, bowl.
Add the avocado slices last so they don’t brown while assembling.
Variations
Replace quinoa with couscous, bulgur, or brown rice.
Use roasted chickpeas for extra crunch and plant-based protein.
Swap sweet potatoes for carrots or pumpkin.
Add a handful of spinach or arugula under the quinoa.
Use a yogurt-only dressing for a tangier bowl.
Add olives or sun-dried tomatoes for a stronger Mediterranean flavor.
Mix in grilled chicken or shrimp if you want a protein boost.
Use harissa or chili paste for a spicier bowl.
Add feta cheese for creaminess and saltiness.
Swap zucchini for eggplant for a deeper roasted flavor.
Q&A
Can I meal-prep this bowl?
Yes. Keep the dressing separate until serving.
Can I eat it cold?
It tastes great warm, room temperature, or chilled.
Can I freeze it?
Freeze the roasted vegetables and quinoa, but not the avocado or dressing.
How do I keep the avocado from browning?
Add it right before serving or drizzle with lemon juice.
Can I make it spicier?
Add chili flakes, cayenne, or a spoon of harissa.
Can I use frozen vegetables?
Yes. They won’t roast as crisp but still work well.
What else can I add to the dressing?
Try cumin, smoked paprika, or a bit of honey for balance.
Can I skip the tahini?
Use Greek yogurt or olive oil instead.
How do I cook quinoa better?
Use a 1:2 quinoa-to-water ratio, cook covered, then fluff with a fork.
Is this bowl vegan?
Yes, if you use tahini instead of yogurt and skip cheese editions.
Nutrition
(per serving, approx.)
Calories: 430–520 (varies by dressing and avocado size)
Protein: 12–16 g
Carbs: 50–60 g
Fat: 20–25 g
Fiber: 8–10 g
Sodium: Varies based on seasoning and dressing
Conclusion
This Mediterranean spicy quinoa bowl is colorful, nutritious, and loaded with balanced flavors. The roasted vegetables bring warmth and sweetness, the quinoa adds substance, and the creamy avocado dressing makes the bowl feel complete. It’s easy to adapt to different vegetables or spices, and it works well whether you’re cooking for one meal or prepping for the week. It’s a wholesome, satisfying dish you can enjoy any time of day.