Can you do the Mediterranean Diet as a vegan?

Yes, absolutely. A Mediterranean vegan bowl recipe is a great example of how you can follow the Mediterranean diet without any animal products. By focusing on whole grains, legumes, nuts, seeds, olive oil, and plenty of vegetables, you’re aligning with the heart-healthy and plant-forward principles of this lifestyle.

What goes in a Mediterranean bowl?

A typical Mediterranean bowl includes a base of grains like quinoa or rice, fresh vegetables (tomatoes, cucumbers, bell peppers), a protein like chickpeas or lentils, olives, and a creamy dressing like lemon-tahini. Hummus is often added for richness and texture.

What are the 5 key components of a Buddha bowl?

Though Buddha bowls vary, most include: A grain (quinoa, rice, or farro) A plant-based protein (beans, lentils, tofu) Raw or roasted vegetables A healthy fat (avocado, nuts, or tahini) A bold dressing or sauce A Mediterranean vegan bowl recipe fits this format perfectly with a regional twist.

Are Mediterranean bowls healthy?

Yes. Mediterranean bowls are packed with nutrients—fiber, antioxidants, plant-based protein, and healthy fats. They’re also naturally anti-inflammatory and support heart and gut health when built with whole, fresh ingredients.

Mediterranean Vegan Bowl Recipe

Name: Mediterranean Vegan Bowl Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 tsp olive oil; 1 can chickpeas, drained, rinsed, dried, skins discarded; 1/4 tsp dried basil; 1/4 tsp garlic powder; Salt and freshly ground black pepper; 1/2 cup uncooked quinoa, rinsed; 1 cup water; 2 cups lettuce, torn or chopped; 1 cup grape tomatoes, halved; 2 cucumbers, peeled, halved lengthwise, chopped; 1 yellow bell pepper, stemmed, seeded, chopped; 1/2 cup pitted Kalamata olives; 1/2 cup hummus

Description

This vegan Mediterranean Buddha Bowl is full of colorful veggies and plant-based protein like quinoa, roasted chickpeas, and hummus.

Ingredients

Scale

1 tsp olive oil
1 can chickpeas, drained, rinsed, dried, skins discarded
1/4 tsp dried basil
1/4 tsp garlic powder
Salt and freshly ground black pepper
1/2 cup uncooked quinoa, rinsed
1 cup water
2 cups lettuce, torn or chopped
1 cup grape tomatoes, halved
2 cucumbers, peeled, halved lengthwise, chopped
1 yellow bell pepper, stemmed, seeded, chopped
1/2 cup pitted Kalamata olives
1/2 cup hummus

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Instructions

Preheat oven to 400°F and line a baking sheet with foil or parchment paper.
In a small bowl, toss chickpeas with olive oil, basil, garlic powder, 1/4 tsp salt, and 1/8 tsp pepper. Spread in a single layer on the baking sheet.
Bake for 30 minutes, stirring and rotating halfway through. Let cool slightly.
Meanwhile, combine quinoa and water in a microwave-safe bowl. Cover and microwave on high for 4 minutes. Stir and microwave for another 2 minutes. Let stand 1 minute.
In a bowl or on a platter, layer the lettuce on the bottom.
Arrange grape tomatoes, cucumbers, bell pepper, olives, chickpeas, and quinoa in sections.
Spoon hummus in the middle and serve.

Notes

For crispier chickpeas, rub off skins after rinsing. Use your favorite homemade hummus or a store-bought version. Can be assembled in advance and stored up to 4 days. Makes a great meal prep option or party platter base.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Salad
Method: Roasted
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 574
Sugar: 5g
Sodium: 3736mg
Fat: 21g
Saturated Fat: 3g
Unsaturated Fat: 15g
Trans Fat: 0g
Carbohydrates: 79g
Fiber: 20g
Protein: 25g
Cholesterol: 0mg