Mediterranean Chickpea Buddha Bowls

Name: Mediterranean Chickpea Buddha Bowls
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 2 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 tablespoon olive oil; 1 teaspoon paprika; 1 teaspoon garlic powder; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 cup cooked quinoa; 2 cups spinach or mixed greens; Salt and pepper to taste; 3 tablespoons tahini; 1 tablespoon lemon juice; 1 clove garlic, minced; Water to thin (about 2-3 tablespoons); Salt to taste

Highlighted under: Global Flavors

I absolutely love whipping up these Mediterranean Chickpea Buddha Bowls when I want something both nourishing and vibrant. The combination of fresh vegetables, creamy tahini dressing, and protein-packed chickpeas is not only filling but also bursting with flavor. With just a handful of ingredients, I can create a dish that’s both wholesome and aesthetically pleasing, making it perfect for lunch or dinner. Plus, it’s easily customizable based on whatever veggies I have on hand, which makes it a favorite in my kitchen.

Created by

Emily

Last updated on 2026-02-19T18:02:22.079Z

Creating this Mediterranean Chickpea Buddha Bowl became a fun tradition in my home as we explored different flavors and textures. I learned that to truly elevate this dish, it’s essential to char the chickpeas slightly before assembling, as it adds an unexpected depth of flavor.

When I first tried combining roasted vegetables with a creamy tahini dressing, I was amazed at how the hearty ingredients balanced so well together. I recommend letting the veggies cool before adding to the bowl; it keeps them from wilting and preserves their crunch!

Why You'll Love This Recipe
Vibrant colors that make your meal visually appealing
Customizable with your favorite seasonal vegetables
Nutritious and filling for any time of the day

Choosing the Right Chickpeas

When making Mediterranean Chickpea Buddha Bowls, the quality of the chickpeas greatly influences the texture and flavor of the dish. I recommend using canned chickpeas for convenience, but if you have the time, consider cooking dried chickpeas from scratch. Soaking them overnight and simmering until tender will create a creamier texture. Regardless of the choice, always drain and rinse canned chickpeas to remove excess sodium and preserve their natural flavor.

Roasting chickpeas is a fantastic way to enhance their flavor and texture. For optimal results, ensure they're fully dry before tossing them with olive oil and spices. If they still have moisture, they'll steam rather than roast, resulting in a less crispy texture. Spread them out in a single layer on the baking sheet to promote even cooking and a delightful crunch.

Creative Tahini Dressing Variations

The tahini dressing is what ties all the components of your Buddha bowl together. If you want to customize the dressing, consider adding variations like a pinch of cumin for an earthy note, or a dash of maple syrup for a bit of sweetness. Adjusting the acidity with more lemon juice or adding a splash of balsamic vinegar can elevate the flavor profile significantly and give your meal a unique twist.

For anyone who might be concerned about the thickness of tahini, remember that the amount of water can be adjusted until you reach your desired consistency. I often prefer a pourable dressing, so I add a bit more water - this makes it easier to coat the entire bowl without overpowering the dish.

Ingredients

For the Buddha Bowls

1 can (15 oz) chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon paprika
1 teaspoon garlic powder
1 cup cherry tomatoes, halved
1 cucumber, diced
1 cup cooked quinoa
2 cups spinach or mixed greens
Salt and pepper to taste

For the Tahini Dressing

3 tablespoons tahini
1 tablespoon lemon juice
1 clove garlic, minced
Water to thin (about 2-3 tablespoons)
Salt to taste

Instructions

Steps

Prepare the chickpeas

Preheat your oven to 400°F (200°C). In a bowl, toss the chickpeas with olive oil, paprika, garlic powder, salt, and pepper. Spread the chickpeas on a baking sheet and roast for about 10 minutes, or until they’re slightly crispy.

Make the tahini dressing

In a small bowl, whisk together tahini, lemon juice, minced garlic, and enough water to reach your desired consistency. Season with salt to taste.

Assemble the bowls

In serving bowls, layer the cooked quinoa, spinach or mixed greens, roasted chickpeas, cherry tomatoes, and cucumber. Drizzle with tahini dressing and serve immediately.

Pro Tips

To enhance the flavor, feel free to add your favorite herbs or spices, like cumin or feta cheese. You can also use any leftovers from this recipe in wraps or salads the next day, allowing for a quick meal prep.

Storage and Meal Prep Tips

These Mediterranean Chickpea Buddha Bowls are perfect for meal prep. You can prepare each element in advance and store them separately in airtight containers in the refrigerator for up to four days. This prevents sogginess and keeps the ingredients fresh. When you’re ready to eat, simply reheat the quinoa and chickpeas, and assemble your bowl with the fresh veggies and dressing.

If you need to keep the bowls for longer, consider storing each component in individual portions. The roasted chickpeas can also be kept in a sealed container for a few days; however, be aware that they may lose some crunch over time. To re-crisp them, pop them back in the oven for a few minutes.

Serving Suggestions

Serving these bowls can be as simple or as extravagant as you like. I enjoy topping mine with a sprinkle of feta cheese or diced avocado for added creaminess and flavor. Additionally, a handful of olives or a drizzle of hot sauce can provide a nice contrast to the creamy tahini dressing, making every bite interesting.

For a heartier option, consider adding grilled chicken, shrimp, or roasted vegetables like bell peppers or eggplant. These additions not only amplify the flavor but also enhance the nutritional value, making the bowls even more satisfying and well-rounded.

Questions About Recipes

→ Can I make the bowls ahead of time?

Yes! You can prepare all the components and store them separately in the refrigerator. Just assemble the bowls when you're ready to eat.

→ What other vegetables can I use?

Feel free to substitute any seasonal vegetables you love, such as bell peppers, zucchini, or roasted sweet potatoes.

→ Is this recipe vegan?

Absolutely! All the ingredients used are plant-based, making it a perfect choice for vegan meals.

→ How long do leftovers last?

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Just keep the dressing separate until serving.