A Fresh, Wholesome Meal
The Spelt Mediterranean Couscous Bowl is packed with colourful vegetables, tender spelt grains, and a tangy, herby dressing. It’s naturally filling, nutritious, and perfect for a light lunch or dinner. The textures are varied: chewy spelt, crisp vegetables, and creamy additions like feta or hummus.
Why This Recipe Works
This bowl is easy to assemble, flexible, and full of flavour. You can prepare components ahead of time, mix fresh or roasted vegetables, and add proteins like chickpeas, grilled chicken, or feta. The Mediterranean-inspired seasoning keeps it vibrant and satisfying without being heavy.
Spelt Mediterranean Couscous Bowl
Description
A healthy, vibrant bowl with cooked spelt grains, roasted and fresh vegetables, chickpeas, and a lemon-herb dressing. This Mediterranean-inspired meal is light, high in fibre, and perfect for lunch, dinner, or meal prep. Fully customisable to your taste preferences.
Ingredients
Grain Base
Vegetables & Protein
Dressing & Herbs
Instructions
Cook the Spelt.
- Bring vegetable stock to a boil. Add rinsed spelt and simmer for 15–20 minutes until tender. Drain any excess liquid.
Roast the Vegetables.
- Preheat oven to 200°C (400°F). Toss bell peppers, zucchini, onion, and cherry tomatoes with olive oil, salt, and pepper. Roast for 15–20 minutes.
Prepare the Dressing.
- Whisk together olive oil, lemon juice, oregano, basil, salt, and pepper.
Assemble the Bowl.
- In a large bowl, combine cooked spelt, roasted vegetables, and chickpeas. Drizzle with dressing and toss gently.
Add Finishing Touches.
- Sprinkle with feta (if using) and fresh parsley. Serve warm or at room temperature.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 400kcal
- % Daily Value *
- Total Fat 15g24%
- Saturated Fat 3g15%
- Cholesterol 10mg4%
- Sodium 350mg15%
- Potassium 720mg21%
- Total Carbohydrate 55g19%
- Dietary Fiber 9g36%
- Sugars 7g
- Protein 13g26%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Additional Notes
- Roast vegetables in advance for meal prep.
- Substitute feta with vegan cheese or hummus if desired.
- Can be served cold as a summer salad.
Optional Substitutions / Variations
- Use quinoa or bulgur instead of spelt.
- Add olives, sun-dried tomatoes, or roasted eggplant for extra Mediterranean flavour.
- Add grilled chicken, tuna, or tofu for additional protein.
Storage, Make-Ahead & Serving Suggestions
- Storage: Refrigerate in an airtight container for up to 3 days.
- Make-ahead: Cook spelt and roast vegetables ahead, assemble before serving.
- Reheat: Warm in the microwave for 1–2 minutes or serve chilled.
- Serving: Enjoy with a drizzle of extra dressing or a dollop of hummus.
