Mediterranean Roasted Veggie Buddha Bowl
The Mediterranean Roasted Veggie Buddha Bowl is a colorful, nutritious, and satisfying plant-based meal that combines the earthy richness of roasted vegetables with fresh greens, hearty chickpeas, and a creamy tahini dressing. Inspired by the Mediterranean diet, this bowl bursts with flavors, textures, and health benefits. It’s perfect for meal prepping, easy lunches, or a cozy dinner that leaves you full and energized. Plus, it’s completely vegan and gluten-free.
Time Required
Prep time: 15 minutes
Cook time: 30–35 minutes
Total time: 45–50 minutes
Servings: 2–3 bowls
Ingredients
Vegetables
1 cup sweet potatoes, peeled and cubed
1 cup Brussels sprouts, halved
1 cup broccoli florets
1/2 cup cherry tomatoes
1/2 cup red cabbage or purple eggplant, sliced
2 tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp paprika
1/2 tsp garlic powder
Protein & Base
1 cup cooked or canned chickpeas, rinsed and drained
1/2 tsp cumin
1 tbsp olive oil
1/2 tsp lemon juice
Tahini Dressing
3 tbsp tahini
1 tbsp lemon juice
1 tsp maple syrup or honey
1 small clove garlic, minced
2–4 tbsp water (to thin as needed)
Salt & pepper to taste
Optional Toppings
Chopped parsley or cilantro
A pinch of chili flakes
Toasted sesame seeds or pine nuts
Cooked quinoa, farro, or brown rice as a base
Instructions
1. Prep & Roast the Veggies
Preheat the oven to 400°F (200°C).
On a large baking sheet, toss sweet potatoes, Brussels sprouts, red cabbage/eggplant, and cherry tomatoes with olive oil, salt, pepper, paprika, and garlic powder.
Roast for 25–30 minutes, flipping halfway through, until golden and slightly crispy.
2. Sauté the Chickpeas
Heat 1 tbsp olive oil in a skillet over medium heat.
Add chickpeas, cumin, salt, and a splash of lemon juice.
Sauté for 5–7 minutes until slightly crispy and aromatic.
3. Steam or Blanch the Broccoli
Lightly steam the broccoli for 3–5 minutes or until just tender. Alternatively, roast with the other vegetables for a crispier texture.
4. Make the Tahini Dressing
In a small bowl, whisk together tahini, lemon juice, maple syrup, garlic, and a pinch of salt and pepper.
Slowly whisk in water until desired consistency is reached.
5. Assemble the Bowl
In a large bowl, layer your grain base (if using).
Arrange roasted veggies, chickpeas, and broccoli in sections.
Drizzle generously with tahini dressing.
Garnish with fresh parsley, chili flakes, or sesame seeds.
Tips
Batch roast the veggies ahead for easy weekly bowls.
Customize the texture: Roast some veggies until crisp, others until tender.
Warm or cold: Enjoy this bowl hot or chilled—both are delicious.
Add crunch: Top with nuts/seeds like sunflower or pumpkin seeds.
Storage: Store components separately in the fridge for up to 4 days.
Variations
Add grains: Serve over quinoa, couscous, brown rice, or bulgur for extra heartiness.
Use other beans: Swap chickpeas with white beans, lentils, or black beans.
Add feta: For non-vegan version, crumble some feta cheese on top.
Avocado boost: Top with fresh avocado slices for creaminess.
Herbed yogurt sauce: Replace tahini with a Mediterranean yogurt dill sauce.
Q&A
Q: Can I use canned vegetables?
A: While fresh or roasted yields better flavor and texture, canned beets, corn, or artichokes can be added for convenience.
Q: Is this meal prep friendly?
A: Absolutely. Store dressing separately and assemble when ready to eat.
Q: Can I air fry instead of roasting?
A: Yes! Air fry veggies at 375°F (190°C) for about 15–20 minutes.
Nutrition (Per Serving – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 420–480 kcal |
| Protein | 14–16 g |
| Carbohydrates | 45–55 g |
| Fiber | 12–15 g |
| Healthy Fats | 18–22 g |
| Sugar | 7–10 g |
| Sodium | 300–400 mg |
Based on use of chickpeas, olive oil, tahini, and mixed vegetables.
Conclusion
The Mediterranean Roasted Veggie Buddha Bowl is a powerhouse of plant-based nutrition, flavor, and texture. It’s deeply satisfying, endlessly customizable, and easy to prepare. Whether you’re meal-prepping or feeding a crowd, this colorful bowl delivers wholesome Mediterranean goodness in every bite. Serve it warm in the winter or chilled in the summer—it’s a go-to recipe you’ll return to again and again.