Vegan Mediterranean Mezze Bowl
This Vegan Mediterranean Mezze Bowl is a nourishing, colorful, and satisfying plant-based dish inspired by the flavors of the Mediterranean. It features a variety of small bites — creamy hummus, tangy tabbouleh, spiced chickpeas, fresh veggies, and fluffy grains — all brought together in one bowl for the perfect balance of taste, texture, and nutrition. Ideal for lunch, dinner, or meal prep.
Time Required:
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 bowls
Ingredients:
For the Bowl Base:
2 cups cooked quinoa, farro, couscous, or brown rice
1 1/2 cups canned chickpeas, rinsed and drained
1 tbsp olive oil (optional for roasting chickpeas)
1/2 tsp smoked paprika
1/2 tsp ground cumin
Salt and pepper to taste
For the Toppings:
1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup red onion, thinly sliced or pickled
1/4 cup kalamata olives, halved (pitted)
1/2 avocado, sliced (optional)
1/2 cup shredded romaine or mixed greens
For the Tabbouleh:
1/2 cup finely chopped parsley
1/4 cup chopped mint (optional)
1/2 cup diced tomatoes
1/4 cup diced cucumber
2 tbsp lemon juice
1 tbsp olive oil (optional)
Salt and pepper to taste
For the Hummus:
1 cup hummus (store-bought or homemade)
Optional Additions:
Lemon wedges
Pita chips or warm pita bread
Vegan tzatziki or tahini drizzle
Instructions:
Prepare the Chickpeas:
Toss chickpeas with olive oil (if using), smoked paprika, cumin, salt, and pepper. Roast at 400°F (200°C) for 15–20 minutes or sauté in a pan until crispy. Set aside.
Make the Tabbouleh:
Combine parsley, mint, tomatoes, cucumber, lemon juice, and olive oil in a bowl. Season with salt and pepper. Let sit to marinate.
Prepare the Bowl Base:
Cook your grain of choice (quinoa, couscous, etc.) according to package instructions and let cool slightly.
Assemble the Bowl:
In a wide bowl, add a scoop of grains as the base. Arrange chickpeas, tabbouleh, hummus, tomatoes, cucumber, olives, onion, avocado, and greens in sections.
Garnish and Serve:
Add a drizzle of tahini or vegan dressing if desired. Garnish with lemon wedges and serve warm or chilled.
Notes & Tips:
For a low-carb version, swap grains with cauliflower rice or shredded lettuce.
Add roasted eggplant, grilled zucchini, or marinated artichokes for extra flavor.
Use garlic lemon tahini sauce for a creamy and tangy finish.
Prep components ahead and assemble fresh when ready to eat.
Great for picnics, meal prep, or sharing platters.
Frequently Asked Questions
Q: Can I make this bowl oil-free?
A: Yes. Skip the olive oil in the chickpeas and tabbouleh. The hummus and lemon juice will still add plenty of flavor.
Q: Is it gluten-free?
A: Use quinoa, brown rice, or certified gluten-free grains. Avoid couscous if gluten is a concern.
Q: Can I make it ahead?
A: Absolutely! Store components separately and assemble just before eating. Most parts last 3–4 days refrigerated.
Q: Can I use store-bought hummus and tabbouleh?
A: Yes, for convenience. Homemade versions offer more freshness and flavor control.
Q: Is it high in protein?
A: With chickpeas, hummus, and grains, each bowl offers a great plant-based protein boost.
Nutritional Information
Calories: 470 kcal
Protein: 15 g
Carbohydrates: 50 g
Fiber: 12 g
Sugars: 6 g
Fat: 20 g
Saturated Fat: 2.5 g
Sodium: 430 mg
Vitamin C: 35% Daily Value
Iron: 20% Daily Value