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Spelt Mediterranean Couscous Bowl

Spelt Mediterranean Couscous Bowl in a large ceramic bowl

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.

Prep Time 15 mins
Cook Time 20 mins
Rest Time 5 mins
Total Time 40 mins
Cuisine:
Courses: ,
Difficulty: Beginner
Servings: 4
Estimated Cost: 6
Calories: 400
Best Season: Suitable throughout the year
Dietary: Vegetarian (omit cheese for vegan)
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
  • 200 g pearled spelt (rinsed)
  • 500 ml vegetable stock or water
    • Vegetables & Protein
  • 1 red bell pepper (chopped)
  • 1 yellow bell pepper (chopped)
  • 1 medium zucchini (sliced)
  • 100 g cherry tomatoes (halved)
  • 1 small red onion (sliced)
  • 240 g chickpeas (1 can) (drained)
  • 50 g feta cheese (crumbled, optional)
  • 2 tbsp olive oil
    • Dressing & Herbs
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp salt
  • ¼ tsp black pepper
  • Fresh parsley (to garnish)
Instructions
    Cook the Spelt.
  1. 1
    Bring vegetable stock to a boil. Add rinsed spelt and simmer for 15–20 minutes until tender. Drain any excess liquid.
    2. Roast the Vegetables.
  2. 2
    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.
    3. Prepare the Dressing.
  3. 3
    Whisk together olive oil, lemon juice, oregano, basil, salt, and pepper.
    4. Assemble the Bowl.
  4. 4
    In a large bowl, combine cooked spelt, roasted vegetables, and chickpeas. Drizzle with dressing and toss gently.
    5. Add Finishing Touches.
  5. 5
    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.
Keywords: spelt bowl, Mediterranean bowl, healthy lunch, spelt recipes, vegetarian meal

Tips & Variations

Boosting Flavour

Add a sprinkle of toasted pine nuts or a pinch of smoked paprika to elevate the dish. Fresh herbs like mint or basil add extra brightness.

Vegetable Options

Swap zucchini for eggplant, bell peppers for roasted carrots, or add baby spinach for extra greens.

Conclusion

This Spelt Mediterranean Couscous Bowl is simple, vibrant, and satisfying. It makes a perfect healthy lunch or dinner, and is versatile for meal prep. Try it with your favourite vegetables and enjoy a colourful, fibre-rich meal.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-mediterranean-couscous-bowl/
Valentina - Spelt Recipes
Valentina
A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!