The Mediterranean Buddha Bowl is a vibrant and nutrient-packed meal that brings together the best of plant-based eating. With its colorful array of fresh vegetables, creamy hummus, roasted chickpeas, and quinoa, this bowl is as satisfying as it is delicious. A perfect balance of protein, fiber, and Mediterranean flavors, this wholesome dish is ideal for a healthy lunch or dinner.
Why You’ll Love This Recipe
- Packed with plant-based protein and fiber
- Flavorful roasted chickpeas add crunch and warmth
- A balance of fresh, crispy vegetables and creamy hummus
- Perfect for meal prep—make it ahead and enjoy throughout the week
- Naturally gluten-free and vegan
- Easily customizable to your taste
- Quick and simple to prepare
- Full of vibrant Mediterranean flavors and textures
- Perfect for anyone looking to eat more whole foods
- Ideal for a healthy lunch or a satisfying dinner
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
For the Bowl:
- 1 cup cooked quinoa
- 1 cup canned chickpeas, drained and rinsed
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 1 tbsp olive oil
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/2 cup yellow bell pepper, diced
- 1/3 cup Kalamata olives
- 2 cups mixed greens or romaine
- 1/3 cup hummus (store-bought or homemade)
- 1 tsp olive oil (to drizzle on hummus)
Directions
- Preheat your oven to 400°F (200°C).
- Pat the chickpeas dry with a paper towel and toss them with olive oil, paprika, garlic powder, salt, and pepper.
- Spread the chickpeas on a baking sheet in a single layer and roast for 20–25 minutes, shaking the pan halfway through, until they are golden and crispy.
- While the chickpeas roast, prepare the other ingredients. In a large bowl, layer the mixed greens, cooked quinoa, cherry tomatoes, cucumber, bell pepper, and olives.
- Once the chickpeas are ready, add them to the bowl on top of the vegetables.
- Add a scoop of hummus in the center of the bowl and drizzle with olive oil.
- Serve immediately and enjoy!
Servings and Timing
- Servings: 2
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Calories per Serving: 420 kcal
Variations
- Add Protein: Add grilled tofu, tempeh, or a boiled egg for extra protein.
- Different Veggies: Try adding roasted eggplant, zucchini, or shredded carrots for more variety.
- Spicy Kick: Drizzle with spicy tahini or top with a few chili flakes for heat.
- Grain Swap: Use couscous, farro, or bulgur in place of quinoa for a different texture.
- Vegan Cheese: Add a sprinkle of dairy-free feta or nutritional yeast for a cheesy twist.
Storage/Reheating
- Storage: Store the ingredients separately in airtight containers in the refrigerator for up to 3 days.
- Reheating: To reheat the roasted chickpeas, warm them in a preheated oven for 5–10 minutes at 350°F (175°C).
- Assembled Bowl: The bowl is best served fresh, but you can refrigerate the assembled bowl (without hummus) for up to 1 day and add the hummus just before serving.
FAQs
Can I use frozen vegetables?
Yes, frozen vegetables like peas or corn can be added for extra color and nutrition.
Is there a substitute for quinoa?
You can substitute quinoa with couscous, brown rice, or even farro for a different texture.
How can I make this meal spicier?
Drizzle your bowl with hot sauce or add some spicy hummus or harissa for a heat boost.
Can I make this recipe ahead of time?
Yes, you can roast the chickpeas and cook the quinoa in advance. Just assemble the bowl and add hummus when ready to serve.
Can I use any type of olives?
Yes, you can use green olives or any type of briny olives you prefer.
Can I use homemade hummus?
Absolutely! Homemade hummus will make the dish even fresher and more customizable.
How do I make this bowl gluten-free?
This recipe is naturally gluten-free, just ensure all your ingredients are certified gluten-free, such as the hummus.
Can I add more toppings?
Feel free to add avocado, nuts, seeds, or a drizzle of tahini for added richness.
How long do roasted chickpeas last?
Store them in an airtight container for up to 5 days to keep them crispy.
Can I make this recipe non-vegan?
You can add grilled chicken, lamb, or even feta cheese for a non-vegan version.
Conclusion
The Mediterranean Buddha Bowl is a vibrant, flavorful, and protein-packed meal that will nourish both your body and your taste buds. With its colorful mix of fresh vegetables, creamy hummus, and roasted chickpeas, it’s a perfectly balanced dish that’s as satisfying as it is wholesome. Whether you’re meal prepping for the week or need a quick and healthy lunch, this bowl is sure to be a favorite.
Print
Mediterranean Buddha Bowl
- Total Time: 40 minutes
- Yield: 2 servings
- Diet: Gluten Free
Description
This vibrant Mediterranean Buddha Bowl is a wholesome, plant-based meal packed with protein and fiber. With roasted chickpeas, creamy hummus, and nutrient-rich veggies over a base of quinoa, it’s the ultimate feel-good dish for lunch or dinner. Fresh, colorful, and full of Mediterranean flavors, it’s a nourishing bowl that satisfies both body and soul.
Ingredients
-
For the Bowl:
-
1 cup cooked quinoa
-
1 cup canned chickpeas, drained and rinsed
-
1/2 tsp paprika
-
1/2 tsp garlic powder
-
Salt and pepper to taste
-
1 tbsp olive oil
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1/2 cup cherry tomatoes, halved
-
1/2 cup cucumber, diced
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1/2 cup yellow bell pepper, diced
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1/3 cup Kalamata olives
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2 cups mixed greens or romaine
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1/3 cup hummus (store-bought or homemade)
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1 tsp olive oil (to drizzle on hummus)
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Instructions
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Preheat oven to 400°F (200°C). Pat chickpeas dry with a paper towel.
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In a bowl, toss chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
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Spread chickpeas on a baking sheet and roast for 20–25 minutes, shaking halfway, until golden and crispy.
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While the chickpeas are roasting, prepare the bowl by layering greens, cooked quinoa, cherry tomatoes, cucumber, yellow bell pepper, and Kalamata olives in individual bowls.
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Add a generous scoop of hummus to the center of each bowl and drizzle with olive oil.
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Once the chickpeas are roasted, top the bowls with warm chickpeas and serve immediately.
Notes
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Add extra toppings like avocado, feta (for non-vegan option), or roasted vegetables for added flavor and variety.
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Use any veggies you like, such as red onion, zucchini, or carrots.
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This bowl is perfect for meal prep – just store the components separately and assemble when ready to eat.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner
- Method: Roasted, Assembled
- Cuisine: Mediterranean
