Vegan Mediterranean Buddha Bowl

Name: Vegan Mediterranean Buddha Bowl
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups vegetable broth; 1 can chickpeas, drained and rinsed; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1 bell pepper, sliced; 1 cup spinach or arugula; 1/4 cup olives, sliced; 1/4 cup feta cheese (or vegan alternative); Fresh parsley, chopped; 1/4 cup tahini; 2 tablespoons lemon juice; 2 cloves garlic, minced; Water to thin, as needed; Salt and pepper to taste

Highlighted under: Fresh & Healthy Plates

When I first ventured into plant-based eating, I discovered the vibrant flavors of a Mediterranean Buddha bowl. This dish combines everything I love: fresh veggies, hearty grains, and savory dressings that keep my taste buds dancing. I cherish how simple it is to prep, and I often make it in batches to enjoy throughout the week. Each bowl is a colorful celebration that not only nourishes my body but also lifts my spirit. I love experimenting with different toppings, making it endlessly customizable and a weeknight staple in my kitchen.

Created by

Ethan

Last updated on 2026-01-30T02:39:29.432Z

During my culinary exploration of Mediterranean flavors, I tried creating a Buddha bowl that encapsulated the essence of this vibrant cuisine. The combination of roasted chickpeas, quinoa, and fresh vegetables made for a delightful meal that not only tasted great but was also packed with nutrients. I now understand how crucial it is to layer flavors and textures, making each bite a little adventure.

This recipe became a favorite in my household because it’s exceedingly versatile. Whether I have leftover veggies from last week or want fresh greens from the market, I can easily swap ingredients to match our cravings. Plus, the tahini dressing is a game-changer, adding a creamy richness that brings everything to life!

Why You'll Love This Recipe
Bursting with fresh flavors and textures from nature's bounty
Quick to prepare, perfect for weeknight meals or meal prep
Versatile base that allows for endless ingredient swaps

Mastering the Quinoa

Cooking quinoa to perfection is essential for your Buddha bowl. Use vegetable broth instead of water for extra flavor—it's a simple switch that makes a big difference. After bringing your broth to a boil, reduce the heat to low and cover the pan. Allow it to simmer for about 15 minutes, but keep an eye on it; it should absorb all the liquid and appear fluffy. If you're unsure, taste a few grains; they should be tender yet slightly chewy.

For a more pronounced flavor, I recommend toasting the quinoa in the dry saucepan for about 3-4 minutes before adding the broth. Just keep stirring until you smell a nuttiness; this step can enhance the overall depth of the dish. Remember to rinse the quinoa beforehand to eliminate any bitterness from the saponins found on its surface.

Flavorful Roasted Chickpeas

Roasting chickpeas not only adds a pleasing crunch but also intensifies their flavor. Make sure to dry them thoroughly after rinsing to avoid steam that prevents crispiness. A high temperature of 400°F (200°C) is crucial for achieving that golden, crunchy skin. Toss with olive oil, salt, and pepper, but consider adding paprika or cumin for an additional flavor kick before roasting for about 20 minutes, turning halfway through to ensure even crisping.

If they aren't crunchy after the suggested cooking time, extend the roasting for another 5-10 minutes, checking every few minutes to prevent burning. Another tip is to use canned chickpeas for convenience, but if you're up for it, cooking dried chickpeas from scratch can provide a fresher taste and additional nutrients.

Customizing Your Bowl

One of the beauties of a Buddha bowl is its versatility. If you have leftovers from another meal or specific dietary needs, feel free to swap out any of the vegetables or toppings. Think roasted sweet potatoes instead of bell peppers or kale instead of spinach. The key is to balance textures and flavors—pair soft or creamy elements, like slices of avocado or a curry dressing, with crunchy items like the roasted chickpeas and fresh veggies.

For a heartier meal, you can add additional grains, such as farro or barley, in place of or alongside the quinoa. For those watching sodium intake, consider using a low-sodium vegetable broth for cooking the quinoa. Also, for a fresh twist, let your bowl sit for a few minutes before enjoying to allow the flavors to meld together, enhancing the overall taste.

Ingredients

Gather these fresh ingredients to create your vibrant Buddha bowl.

Bowl Base

1 cup quinoa, rinsed
2 cups vegetable broth
1 can chickpeas, drained and rinsed

Vegetables

1 cucumber, diced
1 cup cherry tomatoes, halved
1 bell pepper, sliced
1 cup spinach or arugula

Toppings

1/4 cup olives, sliced
1/4 cup feta cheese (or vegan alternative)
Fresh parsley, chopped

Tahini Dressing

1/4 cup tahini
2 tablespoons lemon juice
2 cloves garlic, minced
Water to thin, as needed
Salt and pepper to taste

Feel free to get creative with your ingredients and make this bowl your own!

Instructions

Follow these simple steps to assemble your Mediterranean Buddha bowl.

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce to a simmer and cover. Cook for about 15 minutes, or until the quinoa has absorbed the liquid and is fluffy.

Roast the Chickpeas

Preheat the oven to 400°F (200°C). Spread the chickpeas on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 20 minutes until they are crispy.

Prepare the Tahini Dressing

In a small bowl, whisk together tahini, lemon juice, minced garlic, salt, and pepper. Add water gradually until you reach your desired dressing consistency.

Assemble Your Bowl

In a serving bowl, layer your cooked quinoa, roasted chickpeas, diced cucumber, cherry tomatoes, sliced bell pepper, and spinach. Drizzle with tahini dressing and top with olives, feta, and parsley.

Enjoy your wholesome creation, and don't forget to share it with friends!

Pro Tips

Experiment with different grains like farro or bulgur and add your favorite seasonal vegetables for variety.

Storage Tips

This Vegan Mediterranean Buddha Bowl is perfect for meal prep! You can store all components separately in airtight containers in the refrigerator for up to five days. This way, the fresh veggies stay crisp, and the quinoa and chickpeas maintain their textures. When you're ready to eat, simply assemble your bowl or reheat the quinoa and chickpeas in the microwave with a splash of water to revive their moisture.

If you're planning to make a larger batch, consider freezing the quinoa and roasted chickpeas. They can be frozen in single-serving portions in freezer-safe bags, allowing you to take out only what you need. When reheating, the chickpeas might lose some crunch, but you can quickly pop them in a hot oven or skillet for a few minutes to revive their texture.

Serving Suggestions

To elevate your Buddha bowl experience, serve it with a side of warm pita bread or whole grain wraps. For an additional protein boost, consider adding grilled tofu or tempeh marinated in a lemon-tahini dressing. This adds another layer of flavor and makes the dish even more satisfying, especially if you're serving it to company or looking for a filling meal.

Another fun way to present your Buddha bowl is by arranging the ingredients in a vibrant and colorful manner rather than mixing everything together. This not only makes for a stunning presentation but also allows everyone to customize their bowl according to their preferences before diving in.

Variations to Try

Don't hesitate to experiment with different dressings; a zesty lemon-tahini or a creamy avocado dressing can change the whole vibe of the bowl. Additionally, consider grating some vegan Parmesan over the top for a nutty finish or adding fresh herbs such as dill or mint for a refreshing twist. Each addition will breathe new life into your Mediterranean experience.

For a more Mediterranean flair, you might also include roasted eggplant or zucchini. These vegetables can be prepped alongside your chickpeas in the oven for a nutritious and flavorful addition. Each of these tweaks keeps the dish exciting and allows you to tailor it to your taste preferences or seasonal ingredients.

Questions About Recipes

→ Can I make this bowl ahead of time?

Absolutely! You can prepare the quinoa, chickpeas, and dressing in advance. Just assemble the fresh ingredients when you're ready to eat.

→ Is this recipe gluten-free?

Yes, if you use gluten-free grains such as quinoa, this bowl is gluten-free!

→ Can I add protein to this bowl?

Certainly! Grilled tofu, tempeh, or even a hard-boiled egg would make great additions.

→ What else can I use for dressing?

You can try a simple olive oil and vinegar dressing, or experiment with different nut-based dressings for variety.