Save Enjoy a vibrant, nourishing Vegan Mediterranean Buddha Bowl featuring mixed greens, protein-rich chickpeas, roasted Mediterranean vegetables, creamy avocado, tangy olives, fresh hummus, and a zesty tahini dressing. This easy-to-prepare main dish is both vegan and gluten-free, making it a perfect wholesome meal for any day of the week.
Save The combination of warm, caramelized zucchini and eggplant paired with crisp salad greens and a creamy lemon-tahini dressing creates a satisfying balance of flavors and textures in every bite.
Ingredients
- Roasted Vegetables: 1 medium zucchini (diced), 1 red bell pepper (chopped), 1 small red onion (sliced), 1 small eggplant (diced), 2 tbsp olive oil, 1 tsp dried oregano, 1/2 tsp smoked paprika, salt and pepper to taste.
- Base & Proteins: 4 cups mixed salad greens (arugula, spinach, or romaine), 1 1/2 cups cooked chickpeas.
- Toppings: 1 ripe avocado (sliced), 1/2 cup pitted Kalamata olives (halved), 1 cup hummus.
- Tahini Dressing: 1/4 cup tahini, 2 tbsp lemon juice, 2 tbsp water (more as needed), 1 clove garlic (minced), 1/2 tsp ground cumin, salt to taste.
Instructions
- Step 1
- Preheat the oven to 425°F (220°C).
- Step 2
- Toss the zucchini, bell pepper, red onion, and eggplant with olive oil, oregano, smoked paprika, salt, and pepper. Spread the mixture evenly on a baking sheet.
- Step 3
- Roast the vegetables for 25–30 minutes, tossing halfway through, until they are tender and slightly caramelized.
- Step 4
- While the vegetables roast, whisk together the tahini, lemon juice, water, garlic, cumin, and salt in a small bowl. Add more water if needed for a pourable consistency.
- Step 5
- To assemble, divide the mixed greens among four bowls. Top each with chickpeas, roasted vegetables, avocado slices, olives, and a generous dollop of hummus.
- Step 6
- Drizzle with the prepared tahini dressing just before serving.
Zusatztipps für die Zubereitung
For extra heartiness, consider adding cooked quinoa or brown rice to the base of your bowl. Ensure you have your baking sheet, mixing bowls, whisk, chefs knife, and cutting board ready before you begin.
Varianten und Anpassungen
You can swap the chickpeas for white beans or lentils if desired. For an added crunch, top the bowl with toasted pine nuts or pumpkin seeds just before drizzling the dressing.
Serviervorschläge
This Mediterranean-inspired dish pairs wonderfully with a crisp Sauvignon Blanc or a simple glass of sparkling water with a fresh lemon wedge.
Save This balanced meal provides 410 calories, 12g of protein, and 41g of carbohydrates per serving, making it a delicious and sustaining choice for a healthy lifestyle.
Recipe FAQs
- → Can I make this bowl ahead of time?
Yes, this bowl meal preps beautifully. Store roasted vegetables, chickpeas, and dressing separately in airtight containers for up to 4 days. Assemble fresh when ready to eat.
- → What vegetables work best for roasting?
Zucchini, bell peppers, red onion, and eggplant are classic Mediterranean choices. You can also add cherry tomatoes, sweet potatoes, or cauliflower depending on season and preference.
- → How do I store leftover tahini dressing?
Keep tahini dressing in a sealed jar in the refrigerator for up to one week. The dressing may thicken when cold—simply whisk in a teaspoon of water to restore pouring consistency.
- → Can I add grains to make it more filling?
Absolutely. Cooked quinoa, brown rice, or farro make excellent additions. Add about ½ cup of cooked grains per bowl for extra heartiness and sustained energy.
- → What protein alternatives can I use?
Beyond chickpeas, try white beans, lentils, or cubed tofu. For non-vegan options, grilled chicken or feta cheese work beautifully with the Mediterranean flavors.
- → Is this bowl freezer-friendly?
The roasted vegetables freeze well for up to 3 months. However, fresh greens, avocado, and tahini dressing are best enjoyed fresh and don't freeze properly.