If there’s one meal we keep coming back to, it’s the Buddha bowl. There’s something so satisfying about a bowl packed with vibrant veggies, wholesome grains, and a delicious plant-based protein—and this Mediterranean Tempeh Buddha Bowl is no exception! With crispy marinated tempeh, roasted veggies, creamy hummus, and fresh herbs, this dish is a burst of flavor and nutrition in every bite.
This recipe was inspired by our love for Mediterranean cuisine. We wanted something that had the hearty flavors of falafel, the freshness of Greek salads, and the richness of hummus—but with a protein-packed twist. That’s when tempeh came into the picture, and let’s just say, we’ve been hooked ever since!
🌱 Why We Love Tempeh
If you’re not already a tempeh fan, this recipe will change your mind. Unlike tofu, tempeh has a firmer texture and a slightly nutty, earthy flavor that soaks up marinades beautifully. In this dish, we let it soak in a Mediterranean-inspired marinade with olive oil, lemon juice, garlic, and herbs before pan-frying it to crispy perfection.
Tempeh is also loaded with plant-based protein, making this bowl a balanced and satisfying meal. Plus, it’s fermented, which means it’s great for gut health—a win-win!
💡 Cooking Tip: Steaming tempeh for a few minutes before marinating helps remove any bitterness and allows it to absorb even more flavor.
🥗 A Mediterranean-Inspired Flavor Explosion
This bowl is all about bold, fresh flavors. Imagine crispy tempeh paired with roasted bell peppers, zucchini, and cherry tomatoes, served over fluffy quinoa or couscous, and topped with a generous scoop of hummus and kalamata olives. Every bite is packed with a delicious mix of textures and tastes—savory, tangy, creamy, and just a little crispy.
The lemon-tahini dressing brings everything together, adding that signature Mediterranean zest that makes this dish feel both light and indulgent at the same time.
💡 Dressing Tip: If you like a thinner dressing, add a little more lemon juice or water until you get the perfect consistency!
🍚 The Perfect Meal Prep Bowl
One of the best things about this Mediterranean Tempeh Buddha Bowl is how easy it is to prep ahead. You can marinate the tempeh, roast the veggies, and cook your grains in advance, so when hunger strikes, all you have to do is assemble and dig in!
This bowl also keeps well in the fridge, making it ideal for meal prep. Pack it in airtight containers, and you’ve got a nutritious, protein-packed meal ready to go for busy days.
💡 Storage Tip: Keep the dressing separate until you’re ready to eat to keep everything fresh and crisp.
🌿 Customizing Your Buddha Bowl
The beauty of Buddha bowls is that they’re so easy to customize! Whether you want to switch up the protein, grains, or veggies, this recipe is super adaptable.
- Grain Swap: Try bulgur, farro, or brown rice instead of quinoa.
- Veggie Variety: Add roasted eggplant, cucumbers, or sun-dried tomatoes for extra flavor.
- Protein Options: Swap tempeh for crispy chickpeas, grilled tofu, or even lentils.
💡 Extra Flavor Tip: Sprinkle some toasted pine nuts or sesame seeds on top for extra crunch!
🍴 A Healthy, Flavor-Packed Meal for Any Time
Whether you’re looking for a hearty lunch, a satisfying dinner, or a protein-rich meal prep option, this Mediterranean Tempeh Buddha Bowl has you covered. It’s packed with flavor, texture, and nutrition, and best of all—it’s completely vegan and gluten-free!
So grab your favorite bowl, load it up with all the Mediterranean goodness, and enjoy every delicious bite. Trust us, this is a recipe you’ll want to make again and again!
Ingredients
- 1 cup quinoa cooked
- 200 grams tempeh diced and marinated
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- 1/2 cup red onion thinly sliced
- 1/4 cup kalamata olives pitted
- 1 avocado sliced
- 1 tbsp olive oil
- Salt and pepper to taste
For the dressing:
- 2 tbsp tahini
- 1 lemon juiced
- 1 garlic clove minced
- 2-3 tbsp water to thin
- Salt to taste
Instructions
- Cook the quinoa according to package instructions.
- In a pan, heat olive oil over medium heat and sauté the tempeh until golden.
- Assemble the bowls by dividing quinoa, tempeh, tomatoes, cucumber, onion, olives, and avocado between two bowls.
- Whisk together the tahini, lemon juice, garlic, and water until smooth. Season with salt.
- Drizzle the dressing over the bowls and serve.
Frequently Asked Questions About Our Mediterranean Tempeh Buddha Bowl
🌱 What Is Tempeh, and Can I Substitute It?
Tempeh is a fermented soybean product with a firm texture and nutty flavor. If you prefer a substitute, try tofu, chickpeas, or grilled mushrooms for a similar protein boost.
🍚 Can I Use a Different Grain Instead of Quinoa?
Yes! You can swap quinoa for brown rice, couscous, farro, or even cauliflower rice for a low-carb option.
🥗 Can I Make This Bowl Ahead of Time?
Absolutely! You can prep the ingredients in advance and store them separately. Assemble just before serving to keep everything fresh.
🌿 What Dressing Works Best for This Bowl?
A lemon-tahini dressing, balsamic vinaigrette, or a simple olive oil and lemon juice mix pairs beautifully with the Mediterranean flavors.
🔥 How Can I Make the Tempeh More Flavorful?
Marinate the tempeh for at least 30 minutes in a mixture of olive oil, lemon juice, garlic, and herbs before pan-frying or baking for extra flavor.
🌡️ How Do I Store Leftovers?
Store each component separately in airtight containers in the fridge for up to 3 days. Reheat the grains and tempeh before assembling.
We hope these tips help you enjoy the perfect Mediterranean Tempeh Buddha Bowl! Bon appétit! 🥗🌱🍋
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