Vegan Mediterranean Buddha Bowl

Name: Vegan Mediterranean Buddha Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Ingredients: 1 cup cooked quinoa; 1 can (15 oz) chickpeas, drained and rinsed; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1 cup spinach or mixed greens; 1 avocado, sliced; 2 tablespoons olive oil; Salt and pepper to taste; 1/4 cup tahini; 2 tablespoons lemon juice; 1 clove garlic, minced; 1 tablespoon maple syrup; Water to thin, as needed; Salt to taste

Highlighted under: Global Flavors

I absolutely love making this Vegan Mediterranean Buddha Bowl when I want a vibrant, filling meal that’s also healthy. It combines hearty grains, fresh veggies, and a tangy dressing, creating a flavor explosion in every bite. The colors and textures of this bowl make it as pleasing to the eye as it is to the palate. Plus, it’s easy to customize based on what I have on hand, ensuring I can enjoy it any time of the year without feeling repetitive.

Created by

Ella

Last updated on 2026-01-30T04:45:28.644Z

When I first crafted this Vegan Mediterranean Buddha Bowl, I aimed to capture the essence of Mediterranean flavors while keeping it plant-based. The combination of chickpeas, quinoa, and fresh vegetables brings together a hearty and nutritious meal that leaves me satisfied. I noticed that roasting the veggies really enhances their flavor, so I made sure to include that step in the recipe.

The zing from the lemon-tahini dressing adds the perfect finishing touch, tying all the components together beautifully. It’s one of those dishes that impresses not only with its vibrant look but also with how easy it is to whip up on a busy weekday.

Why You'll Love This Recipe
A delightful mix of flavors and textures in every bite
Rich in plant-based protein and nutrients
Perfect for meal prep or a quick lunch

The Role of Quinoa

Quinoa is not just a great source of plant-based protein; it also provides a delightful nutty flavor that complements the other ingredients in the bowl. When cooked correctly, it should have a fluffy texture with a slight crunch in each bite. Be sure to rinse quinoa under cold water before cooking to remove its natural coating, called saponin, which can impart a bitter taste. This simple step ensures that your quinoa is as tasty as possible, enhancing the overall flavor of your Buddha bowl.

For added convenience, you can cook extra quinoa ahead of time and store it in the refrigerator for up to five days. This makes it extremely easy to whip up this Buddha bowl on busy weeknights or for meal prep. Just reheat the quinoa in a microwave or on the stove with a splash of water to ensure it remains fluffy.

Chickpeas: A Versatile Protein

Chickpeas not only add a hearty protein boost to the bowl but also absorb flavors beautifully, especially when roasted. Roasting chickpeas until they are crispy creates a satisfying contrast with the fresh vegetables. To achieve that perfect crispiness, make sure they are well-dried after rinsing; any moisture will make them steam instead of roast. If you want an even crispier texture, consider tossing them in cornstarch before roasting for an extra crunchy bite.

If you're short on time, feel free to substitute canned chickpeas with canned white beans or black beans. They can be easily seasoned and heated through for a quick protein boost without changing the overall flavor profile significantly.

Customizing Your Bowl

One of the best aspects of this Vegan Mediterranean Buddha Bowl is its versatility. Feel free to mix up the vegetables according to what’s in season or what you have on hand. Grated carrots, roasted zucchini, or even roasted sweet potatoes can be wonderful additions that provide both flavor and nutritional variety. Additionally, herbs like parsley or cilantro can elevate the dish further with fresh finishes, giving it a more vibrant taste.

When it comes to the dressing, you can experiment with different acids, such as apple cider vinegar or lime juice, if you're looking for a tangy twist. If tahini is unavailable, try using sunflower seed butter or cashew butter as substitutes, adjusting the consistency with more or less water as needed. Each variation can lead you to a new favorite twist on this Buddha bowl.

Ingredients

Gather the following ingredients for a wholesome experience:

For the Buddha Bowl

1 cup cooked quinoa
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1 cup spinach or mixed greens
1 avocado, sliced
2 tablespoons olive oil
Salt and pepper to taste

For the Lemon-Tahini Dressing

1/4 cup tahini
2 tablespoons lemon juice
1 clove garlic, minced
1 tablespoon maple syrup
Water to thin, as needed
Salt to taste

Ensure all ingredients are fresh for the best flavor.

Instructions

Follow these simple steps for a delicious bowl:

Prepare the Quinoa

In a pot, combine quinoa with 2 cups of water. Bring to a boil, then reduce heat and simmer for 15 minutes until fluffy. Set aside.

Roast the Chickpeas and Vegetables

Preheat the oven to 400°F (200°C). Toss chickpeas and bell peppers with olive oil, salt, and pepper. Spread on a baking sheet and roast for 15 minutes until crispy.

Make the Dressing

In a bowl, whisk together tahini, lemon juice, garlic, maple syrup, and a pinch of salt. Add water to reach desired consistency.

Assemble the Bowl

In two bowls, layer quinoa, roasted chickpeas, cherry tomatoes, cucumber, spinach, and avocado. Drizzle with the lemon-tahini dressing.

Serve immediately and enjoy the burst of flavors!

Pro Tips

Feel free to add your favorite vegetables or swap out quinoa for another grain like brown rice.

Storage and Meal Prep

This Buddha bowl is a meal prep superstar! You can store all components separately in airtight containers in the fridge for up to five days. Keep the dressing separate until you’re ready to eat to prevent the greens from wilting. When you want to enjoy your bowl, simply reheat the quinoa and chickpeas in the microwave or on the stovetop, then assemble with your fresh veggies and dressing for a quick and satisfying meal.

If you're looking to extend the lifespan of your leftovers, consider freezing cooked quinoa and roasted chickpeas. They freeze beautifully and can be thawed overnight in the refrigerator or quickly in the microwave, making them perfect for future meals without any loss of flavor or texture.

Serving Suggestions

To elevate your Buddha bowl experience, consider adding a sprinkle of seeds or nuts, like pumpkin seeds or sliced almonds, for an extra crunch and healthy fats. A dash of smoked paprika or a drizzle of balsamic reduction on top can also enhance the flavor profile, making each bite unique and satisfying. Pair your bowl with a side of hummus or tzatziki for an appetizer and enjoy a complete, Mediterranean-inspired meal.

While this recipe shines on its own, serving it with pita bread on the side provides a wonderful textural contrast. You can also prepare a simple side salad or add a warm soup to round out your meal, providing additional warmth and flavor.

Flavor Pairings

The vibrant flavors of this Vegan Mediterranean Buddha Bowl can be underscored by serving it with a glass of iced herbal tea or a sparkling water with a splash of lemon for a refreshing accompaniment. You can also pair it with a light white wine, such as a Sauvignon Blanc, which complements the lemon-tahini dressing beautifully and adds an extra layer of zest to the meal.

For a holiday twist, consider adding roasted seasonal vegetables, like Brussels sprouts or butternut squash, which not only enhance the nutritional value but also add rich, warm flavors to the bowl. This makes the dish festive and comforting for those cooler months.

Questions About Recipes

→ Can I make this Buddha Bowl in advance?

Absolutely! This bowl holds up well in the fridge, just keep the dressing separate until ready to eat.

→ Is the dressing necessary?

While the dressing adds great flavor, you can enjoy the bowl without it or use a different dressing of your choice.

→ What other vegetables can I add?

You can add roasted zucchini, broccoli, or any seasonal vegetables you enjoy.

→ Can I make this gluten-free?

Yes! Quinoa is naturally gluten-free, so this bowl is safe for gluten-sensitive diets.