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Mediterranean Rice Bowl
This Mediterranean rice bowl is ready in just 30 minutes, packed with colorful vegetables and bright flavors! I’m always looking…
This Mediterranean rice bowl is ready in just 30 minutes, packed with colorful vegetables and bright flavors! I’m always looking for plant-based dinners that are both healthy and satisfying, and this is one I could truly eat on repeat. With fluffy turmeric rice, seasoned chickpeas, and creamy tzatziki—it’s a weeknight dinner homerun in my book!
When it comes to weeknight dinner hits—well, this one is at the top of my playlist. If you’ve been following our blog for a while, you know Alex and I try to incorporate Mediterranean diet recipes into our daily routine. This vegetarian rice bowl truly stands out in the dinner category—it’s a plant-based version of our popular Greek chicken bowls that many of you have already fallen in love with!
I love that it’s so colorful, with yellow turmeric rice, protein-packed chickpeas, bright veggies, and a creamy tzatziki sauce that holds everything together. As busy parents, we love recipes that don’t require advance planning but are tasty and delicious—and this one hits the mark (I could eat it every day!).
Recipe highlights
This Mediterranean rice bowl has become a staple in our kitchen for several good reasons:
- Quick preparation – With a total time of just 30 minutes, it’s perfect for busy weeknights.
- Nutrient-dense ingredients – Packed with vegetables, whole grains, and plant-based protein.
- Customizable components – Easy to adapt based on dietary preferences or what’s in your fridge.
- Meal-prep friendly – Components can be prepared ahead and assembled throughout the week.
- Vibrant flavors – The combination of spices, fresh vegetables, and creamy sauce creates a perfect balance.
Tips for making this Mediterranean rice bowl
This bowl perfectly embodies the Mediterranean diet principles, which are consistently ranked among the healthiest eating patterns worldwide. It focuses on plant-based foods, healthy fats, and moderate protein. After making this recipe countless times, I’ve gathered some tips to ensure your rice bowl turns out perfectly:
- Handle turmeric with care. This golden spice creates a beautiful color but can stain clothing and countertops. Be mindful when measuring and stirring (I learned this the hard way after ruining a favorite white shirt!)
- Quick-pickled red onions add great flavor. For an extra flavor boost, make pickled red onions ahead of time or let them pickle while preparing the rest of the recipe. If you don’t have time, use sliced red onions instead.
- The tzatziki is the star! This creamy yogurt-cucumber sauce is what brings the whole bowl together. For vegan, make this tahini sauce instead!
Make it your own—protein and grain swaps
Many readers cook for families with various dietary needs, so Alex and I like to design recipes that are versatile for many dietary needs! Here are some easy modifications to customize these Mediterranean rice bowls:
Add or swap the protein:
- Seared chicken from Greek chicken bowls, grilled chicken, or baked chicken
- Pan seared salmon or baked salmon
- Sautéed shrimp tossed with garlic and oregano
- Crispy tofu tossed in olive oil and za’atar
Use other grains:
- Seasoned quinoa for extra protein
- Couscous or Israeli couscous for a different texture
- Farro for a nutty, chewy base
Make it vegan:
- Use tahini sauce drizzled on top
- Make vegan tzatziki with dairy-free yogurt (or purchase it)
Storing leftovers and make ahead tips
Store leftovers of these Mediterranean rice bowls in separate containers for up to 3 days in the refrigerator. This recipe is excellent for meal prep! Here’s how to make the most of it:
- Prepare the turmeric rice and seasoned chickpeas up to 3 days in advance. Reheat the rice with a splash of water on the stovetop.
- Make the pickled red onions and tzatziki sauce 1-2 days ahead (it actually improves after sitting overnight).
- For best results, store all components separately and assemble just before eating.
Dietary notes
This Mediterranean rice bowl recipe is vegetarian, gluten-free, and Mediterranean diet friendly. For vegan, use tahini sauce and omit the feta cheese.
I hope this Mediterranean rice bowl becomes a regular part of your meal rotation as it has in ours! It’s truly one of those recipes that proves healthy eating can be both convenient and incredibly delicious. If you try it, be sure to leave a comment below or tag us in your social media posts (@acouplecooks on Instagram)—we love seeing your creations! Print
Mediterranean Rice Bowl
Pin Recipe
Print RecipeThis Mediterranean rice bowl is ready in just 30 minutes, packed with colorful vegetables and bright flavors! I’m always looking for plant-based dinners that are both healthy and satisfying, and this is one I could truly eat on repeat. With fluffy turmeric rice, seasoned chickpeas, and creamy tzatziki—it’s a weeknight dinner homerun in my book!
- Prep Time: 20 minutes
- Cook Time: 5 minutes
- Total Time: 25 minutes
- Yield: 4
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean Diet
- Diet: Vegetarian
Ingredients
For the chickpeas
- 15-ounce can chickpeas
- ½ teaspoon each garlic powder, onion powder, dried oregano
- ¼ teaspoon each cumin and dried dill
- ¾ teaspoons kosher salt
- Freshly ground black pepper
- 1 tablespoon olive oil
For the bowl
- 1 cup long grain white rice
- ½ teaspoon ground turmeric
- ¼ teaspoon garlic powder
- 1 English cucumber
- 1 handful cherry tomatoes, sliced in half
- Pickled Red Onions (made in advance) or ½ small red onion, thinly sliced
- 1 handful olives, pitted and sliced
- 1 handful feta cheese (optional)
- 1 ½ cups full-fat Greek yogurt*
- 1 large garlic clove, minced
- ½ teaspoon dried dill
- ½ tablespoon red wine vinegar
- 1 ½ tablespoons olive oil
- Salt and pepper
Instructions
- Make the rice: Using a strainer, rinse the rice under cold water, then drain it completely. In a saucepan over high heat, bring 1 ¾ cups water to a boil. Add the rice, turmeric, garlic powder, and ¼ teaspoon salt. Stir once, and simmer 10 to 15 minutes. Return the rice to the pot (without the heat). Cover the pot and allow the rice to steam for 5 minutes. Uncover and fluff the rice with a fork. Taste and add a little more salt and a drizzle of olive oil if desired.
- Make the tzatziki (or see notes for vegan Tahini Sauce): Meanwhile, grate ½ the cucumber using the small holes on a box grater (if using a standard cucumber, peel and seed it first). Place the grated cucumber in a fine mesh strainer and squeeze out as much liquid as possible. Sprinkle it with ¼ teaspoon kosher salt, then place over a liquid measuring cup and allow to stand for at least 10 minutes. In a medium bowl, mix the yogurt, garlic, red wine vinegar, olive oil, remaining ½ teaspoon kosher salt, dill, and freshly ground black pepper. Squeeze out more water from the cucumber before adding it to the dip. Stir in the grated cucumber. Depending on your yogurt consistency, you can stir back in the cucumber water (or regular water) until it comes to the desired consistency (some Greek yogurts are very thick!). Stores up to 1 week in the refrigerator.
- Cook the chickpeas: Drain and rinse the chickpeas. In a medium bowl, mix them with the spices and kosher salt. Heat the olive oil in a medium skillet. Add the chickpeas (carefully to avoid spitting) and cook for about 5 minutes, stirring often, until warmed through.
- Assemble the bowls: Slice the remaining half of the cucumber and slice the tomatoes in half. If using red onion instead of pickled onions, slice the onion. Add the rice to a bowl and top with the vegetables and chickpeas, then sprinkle with olives and feta crumbles and add a dollop of tzatziki. Leftovers last up to 3 days refrigerated.
Notes
To add protein, make the chicken from Greek Chicken Bowls.
To make this recipe vegan, make Tahini Sauce instead of the tzatziki and omit the feta cheese.
More Mediterranean recipes you might enjoy
If you love this rice bowl, you might also like these Mediterranean diet-inspired favorites:
- Falafel Bowl – Another quick Mediterranean-inspired bowl with crispy falafel instead of chickpeas
- Mediterranean Bowl – A similar concept with roasted vegetables
- Greek Chicken – The perfect protein addition to your rice bowl
- Perfect Quinoa – For a great alternative base for your Mediterranean bowl
- Mediterranean Salad – A nice side salad for Medi meals
