This vegan Mediterranean Buddha bowl recipe is loaded with nutritious, real food. Fresh Mediterranean inspired ingredients with an easy tahini dressing. It's great for lunch or dinner and is ready in less than 30 minutes.
I just love a good salad. Veggies, more veggies, healthy fats, protein... all the things! And this gem always comes through when I need a filling salad!
I am not a vegan, but I do love incorporating 100% plant based meals into my diet. This vegan Mediterranean Buddha bowl gets its protein from roasted garbanzo beans/chickpeas - roughly 12 grams of proteins from the chickpeas in these bowls. If you're not a vegan, or just looking for a different protein source, air fryer salmon would be amazing on this too!
And, if I have some extra time, I'll throw some of these almond flour biscuits in the oven to to go along with these salad bowls. And maybe even make some vegan chocolate mousse for dessert!
Recipe Features
- FRESH HEALTHY INGREDIENTS - lots of good vegetables, avocado, hummus, herbs and tahini dressing (adapted from my easy maple tahini dressing) - all the fresh flavors you crave in a Mediterranean dish.
- FILLING - thanks to the plant based protein and healthy fats (avocado and olives), this Mediterranean Buddha bowl keeps you full for hours.
- GLUTEN FREE + VEGAN - made with all naturally gluten free and vegan ingredients.
Ingredients
Ingredient Notes
A complete list of ingredients and amounts can be found in the recipe card below. Here are some specific call-outs, and when needed, tips on keeping the ingredients clean.
ROASTED CHICKPEAS - I definitely recommend using roasted chickpeas - it adds so much flavor and texture. But, if you're short on time, you can just rinse and pat dry your chickpeas and add to your Mediterranean bowl as is.
OLIVES - I'm a huge fan of Kalamata olives and since they are literally a Greek olive, the flavor is part of the vibe this vegan Mediterranean bowl has going on, but you could use black olives in their place if you must 😉
HUMMUS - Regular hummus is what I use, but spice it up with any of your favorite hummus varieties!
Clean food tip: Hummus is typically made from all whole foods, however, most are made with heavily refined oils like sunflower/safflower oil and/or canola oil. Look for organic hummus that is made with extra-virgin olive oil. Hope hummus is a good brand.
MIXED GREENS - I typically use a 50/50 blend or spinach/arugula mix, but any variation of greens is good.
Clean food tip: Since most greens show up on the Environmental Working Group's Dirty Dozen list, opt for organic when you can.
TOMATOES AND RED BELL PEPPER
Clean food tip: Since these show up on the Environmental Working Group's Dirty Dozen list, opt for organic when you can.
PARSLEY - I love the addition of fresh parsley, but you could omit all together, or swap with cilantro or any other of your favorite fresh herbs.
TAHINI - make sure to use tahini that is smooth and pourable and not the tahini paste that forms at the bottom of the jar (you just won't get creamy/pourable dressing if you try using the paste).
Assembling the Bowls
STEP 1: Add mixed greens and chickpeas to salad bowls or plates. Then add your chopped vegetables.
STEP 2: Add sliced avocado, a dollop of hummus, and fresh parsley. Whisk dressing ingredients in a small dish and drizzle on top of your vegan Mediterranean bowl.
Now enjoy this tasty Mediterranean bowl recipe! 😍
Tips & Notes
START BY ROASTING THE CHICKPEAS: Get your chickpeas prepped and in the oven - while they are roasting prep the remaining ingredients/assemble Buddha bowls while chickpeas are roasting so you're ready when the chickpeas are!
ADD-INS: Switch it up with some different veggies - any variation of bell peppers, zucchini, artichokes, and even broccoli would be good in these vegan Mediterranean Buddha bowls. Looking for some grains? Add in some cooked quinoa or brown rice!
SWAP THE DRESSING: For more of a vinaigrette, you can try this honey lemon dressing.
MEAL PREP: While I think these are best eaten right away, you can prep these in advance.
Make the dressing and store in the fridge until ready to use. Then chop all vegetables and put greens, veggies, olives, chickpeas, and parsley in 2 single serving food containers. Add the hummus, avocado, and dressing right before eating. Note: the chickpeas will lose their crispiness as they sit in the fridge, but they will still be good! Best prepped no more than 2 days in advance.
FAQs
The roasted chickpeas add a ton of flavor and texture to this vegan Mediterranean bowl recipe, however, with that said… you don't have to roast them if you're short on time. Simply drain your canned chickpeas, dry them with a towel, and then you can add them to your bowls.
I would just use some extra-virgin olive oil. It will mix well with the hummus to create a nice creamy dressing. You could also use a store-bought Greek vinaigrette - I like Primal Kitchen.
What other protein options would be good?
If you're not looking for a vegan Mediterranean bowl, you could add grilled or baked chicken or airy fryer salmon. Either replace the chickpeas or add alongside the chickpeas.
More Salad Recipes For You to Try!
If you're a fan of salads like me, then be sure to check these out too!
I Love Hearing From You!
If you make this recipe, please let me know what you think! I would so appreciate you leaving a star rating and/or comment below. And don't forget to share a photo on Instagram or Facebook and mention @CleanPlateMama!
Eat Clean.Be Well!
-Sara
Vegan Mediterranean Buddha Bowl (w/ tahini dressing)
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Ingredients
For the Salad
- 3-4 cups mixed greens
- 1 cup roasted chickpeas
- 1 small red pepper, chopped
- ¼ red onion, chopped
- ½ cucumber, chopped
- ¼ cup cherry tomatoes, halved
- ¼ cup pitted Kalamata olives
- ¼ cup chopped fresh parsley
- 1 avocado
- ¼ cup hummus
For the Dressing
- 3 tbsp. tahini
- 1 tbsp. lemon juice (half a lemon)
- 2 tbsp. cold water (plus more to thin as needed)
- ½ tsp. garlic powder
- ¼ tsp. fine sea salt
- 1 pinch of ground cumin
Instructions
- Divide greens, chickpeas, peppers, onion, cucumbers, tomatoes, olives, and parsley between two salad bowls or plates.
- Slice the avocado and add ½ an avocado to each bowl. Than add desired amount of hummus to each bowl.
- Whisk dressing ingredients together in a small bowl. If dressing is not pourable, add more water (about a tsp. at a time) until desired consistency is reached. Taste and add additional garlic, salt, or cumin as needed.
- Drizzle dressing on top of each Buddha bowl.
- Serve and enjoy!
Notes
- If making in advance, make the dressing and store covered in the fridge until ready to use. Then chop all vegetables and put greens, veggies, olives, chickpeas, and parsley in 2 single serving food containers. Add the hummus, avocado, and dressing right before eating. Note: the chickpeas will lose their crispiness as they sit in the fridge, but they will still be good!
Nutrition
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Kate says
It looks delicious. I am hesitant about eating avocados, not because I dislike them-I love them actually-but they are environmentally unsound along with other factors. I buy one or two a year but until conditions change, I eat them sparingly. If I lived in California instead of the NE, maybe I could grow my own, but I do not see that happening though I fantasize about living near redwood forests and the ocean.
Sara says
You can definitely try this recipe without the avocados - it will still be delicious 🙂 And living near the redwood forests and the ocean would be a dream!!
Kate says
Oh, I know. I think I am just disappointed when there is a recipe that has them and will make them so much yummier knowing that I would not put it in. I love avocados and just wish there were not so many issues with them. Unless it is guacamole, they are never necessary but merely a good add in.
Ana F. says
I truly enjoyed this Mediterranean Buddha bowl! The combination of flavors were exactly what I was looking for. I'm sure it'll be on rotation! Thanks for the recipe 🙂
Angela says
I love everything about these buddha bowls. The roasted chickpeas add a wonderful crunch on top!
Sara says
Ah thanks, Angela! I may be bias, but I love the chickpeas too 🙂
Evelyne Cultureatz says
This is a truly inviting bowl, I am a big fan of tahini anything.
Jacqueline Meldrum says
Now that's my kind of salad. Yum!
Kristen says
This was super yummy and really hit the spot! Thanks for the fabulous recipe! 🙂
Sara says
So glad to hear... thanks for sharing!
Cathy says
It looks delicious! I will definitely try this. Thanks!
Sara says
Thanks so much! Can't wait for you to this!