Mediterranean Roasted Veggie Bowl with Tahini Sauce
on Nov 10, 2025, Updated May 01, 2026
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This Roasted Veggie Bowl features lemon-herb tofu, Mediterranean-inspired roasted vegetables, quinoa, and creamy herb tahini sauce. It makes a fresh and flavourful meal that’s perfect for a nourishing dinner or meal prep.
Ingredient Notes
Below is a quick overview of what you’ll need to make the recipe and any substitutions you can make. Use the recipe card with the full list of ingredients and measurements at the bottom of the post when you’re ready to make the recipe.
- Quinoa: You can substitute another grain like farro, barley or brown rice.
- Tofu: Use extra-firm tofu. You can use tempeh or chickpeas as a substitute. The lemon herb tofu makes a good addition to this Harissa Roasted Vegetable Lentil Salad or Chickpea Lentil Salad.
- Eggplant: The eggplant is really nice in this bowl but I know it’s not as common of ingredient. Use it if you can but if you don’t have one available you can use a bit more zucchini. Since the recipe uses half an eggplant, you can use the rest in this Eggplant Stir Fry or Thai Basil Eggplant.
- Other Veggies: The other vegetables are zucchini, bell pepper, tomato, and red onion. You don’t have the be exact with amounts and it’s ok if you’re missing one but the combination of all 5 veggies is very tasty if you have them all!
- Cilantro and Parsley: You can use just one of these if you don’t have both of these.
- Vegetable Concentrate: This helps add extra flavour to the quinoa. I used half of a vegetable broth cube. You can use a powder, bouillon or stock cube. Chicken broth would also work.
Variations and Additions
These bowls are flexible. You can mix and match ingredients, add toppings or swap the grains and protein to your liking!
- Swap quinoa: Use brown rice, farro, bulgur, couscous, or millet instead.
- Add greens: Serve over a bed of mixed greens or baby spinach. You can do this in addition to quinoa or instead of the grain for a lighter meal.
- Change up the protein: Try chickpeas or tempeh in place of tofu. For a non-vegan option, cubed chicken breast or shrimp would also pair well.
- Veggies: Use whatever’s in season! Broccoli, cauliflower, sweet potato, carrots, or asparagus all work beautifully.
- Basil Tahini Sauce: For a different flavor twist, blend in basil and/or mint instead of parsley/cilantro.
- Add crunch: Sprinkle with toasted seeds (pumpkin, sunflower, sesame) or nuts (pistachios, almonds).
- Toppings: Spoon on extras like hummus, avocado, pickled onions or olives.
How to Make Roasted Veggie Bowls
Step 1: Add the tofu cubes to a bowl with the soy sauce, garlic powder, onion powder, oregano and thyme and toss to coat. Sprinkle with the cornstarch and toss to coat.
Step 2: Spread the tofu cubes on a sheet pan in an even layer so each cube has space. Bake for 20-25 minutes at 400 F until golden and crispy.
Step 3: Add the lemon juice, lemon zest and olive oil to a small dish and mix then drizzle over the baked tofu to and toss to coat.
Step 4: Add all of the vegetables to a large sheet pan and drizzle with olive oil. Sprinkle with cumin, thyme, oregano, salt, and pepper, then toss well to coat. Spread the veggies out in a single layer, if the pan is too crowded, divide them between two pan. Roast for 20–25 minutes, tossing halfway through, until tender and lightly caramelized.
Step 5: Add the quinoa to a pot with the vegetable stock concentrate. Season with salt. Cook in water according to package instructions.
Step 6: Add the tahini sauce ingredients to a small blender and process until fully combined and creamy. Add a little more water if you’d like to adjust the consistency.
FAQs
Yes. This recipe works well for meal prep. I recommend storing the tahini separately but you don’t have to. Whether it’s fully assembled or stored seprately, the bowls and sauce will keep up to 4 days.
For sure. I do prefer it heated up but you can eat it as a cold quinoa salad too!
Yes. The bowls are gluten-free as long as you use gluten-free tamari and not soy sauce.
Notes from Deryn
- For the crispy tofu: Pat your tofu dry before seasoning, press it with a clean towel for at least 10 minutes if you can. The cornstarch coating helps create that golden, crisp exterior, but don’t overcrowd the baking sheet or it’ll steam instead of crisp.
- For the veggies: Spread everything out in a single layer so the veggies caramelize instead of steaming. If your pan looks crowded, split them between two sheets and rotate halfway through cooking.
If you try this Roasted Veggie Bowl or any other recipe on Running on Real Food, don’t forget to leave a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. And don’t forget to tag me on Instagram @runningonrealfood so I can see your creation! Thanks for trying my recipes! – Deryn
Roasted Veggie Bowl
Ingredients
For the Lemon Herb Tofu
- 1 ½ blocks extra-firm tofu (350g package)
- 1 tbsp soy sauce or tamari
- 1 tsp garlic powder
- 1 tsp dried oregano
- ½ tsp dried thyme
- ½ tsp onion powder
- 1 tbsp cornstarch or arrowroot starch
- 1 lemon, zested and juiced
- 2 tsp olive oil
- Salt and pepper
Roasted Veggies:
- 2 medium red bell pepper, cut into 1-inch pieces, about 2 cups chopped
- 2 small zucchini, quartered lengthwise then cut into 1-inch pieces, about 3 cups chopped
- ½ medium eggplant, peeled and cut into 1-inch pieces, about 4 cups
- 1 medium red onion, chopped, about 2 cups
- ½ pint cherry tomatoes, about 1 1/4 cups
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1/2 tsp cumin
- Salt and pepper
Quinoa:
- 1 cup dry quinoa, rinsed
- 1 tsp vegetable stock concentrate, optional, for flavour
Herb Tahini Sauce:
- ⅓ cup tahini, 85g
- 3-4 tbsp cold water
- 2 tbsp lemon juice
- 1 garlic clove, or 1 tsp garlic powder
- 1 tsp maple syrup or honey
- ½ cup cilantro, 1 large handful
- ½ cup parsley, 1 large handful
- Salt
Instructions
- Preheat to 400F degrees.
- Prep Tofu: Pat the tofu with a clean dish towel or paper towels to ensure it’s as dry as possible. Cut tofu into 1-inch cubes.1 ½ blocks extra-firm tofu (350g package)
- Mix Tofu: In a medium bowl, combine the soy sauce, garlic and onion powders, oregano, thyme. Add tofu cubes, then toss to coat. Sprinkle cornstarch over top, then toss again to coat.1 tbsp soy sauce or tamari, 1 tsp garlic powder, 1 tsp dried oregano, ½ tsp dried thyme, ½ tsp onion powder, 1 tbsp cornstarch or arrowroot starch
- Bake Tofu: Lightly oil a metal baking sheet, or line with parchment paper. Arrange tofu pieces in an even layer so they're not touching each other. Bake for 20-25, until browned and crispy on the edges.
- Toss Tofu with Lemon-Olive Oil Mixture: Meanwhile, add lemon zest, lemon juice and 2 tsp oil to a medium bowl. Season with salt and pepper. When tofu is finished, drizzle the lemon mixture over the tofu on the baking sheet and toss to combine.1 lemon, 2 tsp olive oil, Salt and pepper
- Prep Veggies for Roasting: While tofu roasts, to another baking sheet, add peppers, zucchini, tomatoes, eggplant and onion. Drizzle with 1 tbsp olive oil. Sprinkle thyme, cumin and oregano over top. Season with salt and pepper, then toss to coat. Spread out in an even layer. If the veggies do not fit in one layer on one large sheet pan, mix on one pan, then transfer half to another pan. You'll get a better result if the pans aren't crowded.2 medium red bell pepper, cut into 1-inch pieces, 2 small zucchini, quartered lengthwise then cut into 1-inch pieces, ½ medium eggplant, peeled and cut into 1-inch pieces, 1 medium red onion, chopped, ½ pint cherry tomatoes, 1 tbsp olive oil, 1 tsp dried thyme, 1 tsp dried oregano, 1/2 tsp cumin, Salt and pepper
- Roast Veggies: Roast on the upper rack of the oven for approximately 20 min, tossing halfway through, until tender.
- Cook Quinoa: To a medium pot, add rinsed quinoa, vegetable stock concentrate and water according to package instructions . Season with salt. Bring to a simmer over high. Once simmering, reduce heat to low. Cover and cook for 15 min, until water is absorbed and quinoa is tender. Fluff cooked quinoa with a fork.1 cup dry quinoa, 1 tsp vegetable stock concentrate
- Blend Tahini Sauce: In a small food processor or blender, add tahini, cold water, lemon juice, garlic clove, maple syrup or honey, parsley and cilantro. Season with salt. Process until smooth. Add a little more water if needed to reach your desired consistency. As is, it's on the thicker side, if you'd like it a little thinner, add 1-2 tbsp more water.⅓ cup tahini, 3-4 tbsp cold water, 2 tbsp lemon juice, 1 garlic clove, 1 tsp maple syrup or honey, ½ cup cilantro, ½ cup parsley, Salt
- Assemble Bowls: Divide quinoa between bowls. Top with roasted vegetables and tofu. Drizzle herby tahini sauce over top. Serve with a dollop of hummus, if desired.
Something is off with your calorie calculator. I inputted this one on MyFitnessPal and got over 800 calories per serving. Maybe you meant that it yields 6 servings, not 4? Something seems very off here (especially with the amount of the olive oil and tahini). The recipe is also missing what we should do with the cherry tomatoes – it isn’t mentioned on the step-by-step.
Other than those issues, I love the combo! Loads of veggies, protein and flavour <3
Thank you!!!
Hi, the tomatoes are roasted with the veggies, add to pan with peppers, eggplant, etc. I also added it to MFP and got about the same as listed here for 4 servings, so not sure where the disconnect is! Did you double check the entries when you added it?