Say hello to your new favorite lunch - this Mediterranean Grain Bowl with Creamy Mint Dressing is fresh, vibrant, and ridiculously satisfying. Packed with fluffy grains, crisp veggies, and a zesty, herby dressing that you'll want to drizzle on everything, it's the perfect balance of nutritious and delicious.
Grain bowls are lovely for leftovers, come together fast, and are wonderful for meal prep. If you love grain bowls as much as I do, give Fall Farro Salad with Butternut Squash and Apples, Vegan Red Curry Tofu Bowl, or Vegan Taco Bowl a try.
The Creamy Vegan Lemon Mint Salad Dressing is perfect in this earthy bowl. Where I live in Colorado, mint grows easily. That's why I include it in many salads like Mediterranean Cucumber Tomato Salad. There is so much growing wild behind the house that not even the deer or rabbits can eat it all. Bad breath doesn't stand a chance around here.
If you're a fan of mint, you might also enjoy Mint Chutney-a flavorful option that's great for dipping or drizzling over other dishes.
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Why You'll Love This Recipe
- It incorporates a lot of purple veggies for maximum nutrition.
- Great for batch cooking and meal prep.
- It keeps you full and satiated for a LONG time.
- It's earthy, creamy, and minty all in one meal.
Ingredients
Even though you have to chop and roast a little for this bowl, it still comes together in less than 30 minutes. See the recipe card for suggested quantities.
I use barley for this bowl because of its nutritional benefits, chewy texture, flavor-absorbing quality, versatility, and ability to fill me up and keep me full almost all day! Love that! I buy the 10-Minute Barley from Trader Joe's for fast results.
Feel free to use any grain you prefer or have on hand.
Variations
Like with every grain bowl, this one is super versatile. Here are some ideas for you to incorporate:
- Add falafel or smoked tofu for added protein to boost the protein content of your Mediterranean bowl.
- Incorporate additional vegetables like roasted bell peppers, artichoke hearts, or grilled zucchini for extra flavor and texture.
- Add the grain bowl to your favorite lettuce base and top with a scoop of hummus.
- Use different grains such as quinoa, farro, or couscous to diversify the base of your bowl.
- Sprinkle some crumbled vegan feta on top.
- Toasted pine nuts or slivered almonds make a great crunchy topping to add a delightful nuttiness to your bowl.
Top Tips
- This bowl is great for meal prep during the week. Prepare the components of your bowl in advance, such as roasting the eggplant, cooking the grains, and making the mint dressing for easy assembly during mealtime.
- I love raw red onions in my bowls. If you do, too, skip roasting the onions and dice to include them with the other raw veggies.
- Adjust the intensity of the mint sauce to your preference by adding more or fewer mint leaves and adjusting the lemon juice and syrup accordingly.
Grain Bowl FAQS
The mint sauce can be prepared in advance and stored in the refrigerator for up to a week.
Yes, barley does contain gluten. It is a cereal grain that contains gluten proteins, making it unsuitable for individuals with gluten-related disorders such as celiac disease or gluten sensitivity.
Store leftovers in an airtight container for up to 3 days, but heads up-the dressing tends to vanish as it soaks in, leaving things a bit dry. Just add more sauce to bring back that creamy goodness, or store the bowl and dressing separately to keep everything fresh and ready to mix when you're hungry.
More Delicious Mediterranean Recipes
Have a minute? I'd love for you to dive into the comments and rate this Mediterranean Grain Bowl with Creamy Mint Dressing. Your feedback is invaluable-did you love it? Did you make any fun twists? Let me know how my directions worked for you so I can keep improving my recipes. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.
Mediterranean Grain Bowl with Creamy Mint Dressing
Ingredients
For the bowl
- 2 cups purple sweet potato ~300g; any variety; diced
- 1 small eggplant ~ 300g; cut and diced into uniform pieces
- ½ medium red onion thinly sliced
- 1-2 tablespoons olive oil
- 2 teaspoons oregano
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper or to taste
- 1 can chickpeas you can roast them for added flavor
- 1 cup barley look for the quick cook barley at Trader Joe's; alternatively, use any preferred grain
- 1 cup cherry tomatoes sliced; or grape tomatoes
- 1 English cucumber diced; or preferred variety
- ½ cup Kalamata olives pitted and sliced
- mint for garnish; optional
Creamy Mint Dressing
- 1 cup fresh mint leaves ~20 g
- 1 tablespoons lemon juice
- 1 tablespoon maple syrup alternatively use agave nectar
- ½ cup vegan mayo
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper
Instructions
- Roast the Vegetables: Preheat the oven to 400°F (200°C). Spread the diced potatoes, eggplant, and onions evenly on a baking sheet. Toss the olive oil, dried oregano, salt, and pepper, and roast in the oven for about 20 minutes until tender. Optional - If you're roasting the chickpeas, add them to the mixture too. Adjust the seasonings if necessary.
- Cook the Barley: Prepare the barley or grain of choice according to package directions.
- Chop the Vegetables: Chop the remaining vegetables and set aside.
- Prepare the Dressing: While the eggplant is roasting and the barley is cooking, prepare the dressing by combining the mint leaves, lemon juice, maple syrup, mayo, salt, and black pepper in a bullet or blender. Taste and adjust the seasoning if desired.
- Assemble: Mix the cooked grain, roasted eggplant, red onion, potatoes, tomatoes, cucumber, Kalamata olives, and dressing for a unified flavor experience in a large mixing bowl.
- Serve: Top with mint for garnish. Alternatively, scoop out the mixture for individual portions and top with the desired amount of sauce.
Regi Pearce says
This Mediterranean grain bowl is the perfect balance of hearty, wholesome, and refreshing. The creamy mint dressing ties everything together beautifully.