Vegan Mediterranean Bowl
Looking for a vibrant, plant-based meal that hits all the right notes—creamy, crispy, spiced, and fresh? We’ve got you covered with this vegan Mediterranean Bowl. Inspired by the sun-drenched flavors of the Mediterranean, this bowl is a celebration of color, texture, and nourishing ingredients. Each component is thoughtfully prepared to balance comfort and brightness: ultra-creamy hummus made from scratch, a warmly spiced carrot salad with fresh herbs and almonds, crispy homemade oven fries, a juicy tomato-cucumber salad, and buttery slices of avocado. Finished with a pinch of flake salt, it’s a dish that feels both wholesome and indulgent.
This bowl is perfect for lunch or dinner when you’re craving something hearty yet clean. Every element can be prepped ahead, making it ideal for meal planning or casual hosting. It's vegan, gluten-free friendly, and customizable—add olives, warm pita, or a drizzle of tahini if the mood strikes. Whether you’re making this for yourself or sharing it with someone you love, it’s the kind of recipe that invites you to slow down and savor. Think of it as a golden hour moment on a plate: warm, nourishing, and effortlessly beautiful.
Let’s get into the recipe—your next favorite bowl awaits.
Vegan Mediterranean Bowl
A vibrant plant-based bowl with creamy hummus, Middle Eastern-spiced carrot salad, crispy homemade fries, fresh cucumber-tomato salad, and avocado.
🧄 Hummus
Ingredients
2 cups cooked chickpeas
4 tablespoons fresh squeezed lemon juice
1/2 teaspoon salt
1/4 cup tahini
2 tablespoons iced water
Instructions
In a food processor, combine chickpeas, lemon juice, and salt.
Add tahini and blend until smooth, scraping down the sides as needed.
Drizzle in iced water and blend until fluffy and creamy. Set aside.
🥕 Middle Eastern-Spiced Carrot Salad
Ingredients
3 cups peeled, blanched, and diced carrots (about ¼-inch dice)
2 tbsp extra virgin olive oil
1 tbsp lemon juice
2 garlic cloves, minced
½ tsp ground cumin
½ tsp ground coriander
¼ tsp smoked or sweet paprika
¼ tsp sumac (optional)
2 tbsp chopped fresh parsley
2 tbsp slivered or chopped almonds
Salt and black pepper, to taste
Instructions
In a large bowl, toss carrots with olive oil, lemon juice, and garlic.
Add spices (cumin, coriander, paprika, sumac), and parsley
Season with salt and pepper. Let marinate at room temp while prepping other components.
finish with chopped almonds
🍟 Homemade Oven Fries
Ingredients
2 medium russet potatoes, washed and cut into French fry shape
Salted water (for boiling)
2 tbsp olive oil
1/2 tsp paprika
1/2 tsp garlic powder
Salt, to taste
Instructions
Preheat oven to 425°F (220°C).
Boil cut potatoes in salted water until slightly tender (about 5-6 min). Drain and dry completely.
Spread on a parchment-lined baking sheet. Toss with olive oil, paprika, garlic powder, and salt.
Bake for 25–30 min, flipping halfway, until golden and crisp.
🥒 Cucumber-Tomato Salad
Ingredients
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1 tsp lemon juice
1 tsp olive oil
Salt & pepper, to taste
Instructions
Toss tomatoes and cucumber with lemon juice, oil, salt, and pepper. Chill until ready to use.
🥑 Finishing Touches
1/2 avocado, sliced (1/4 per bowl)
Flake salt, to finish
To Assemble (Per Bowl)
Spoon a generous amount of hummus into the base of the bowl.
Add a scoop of carrot salad, a handful of crispy fries, and a portion of cucumber-tomato salad.
Fan out avocado slices on top.
Sprinkle with flake salt and enjoy immediately.
Chickpeas & Hummus: Protein, Fiber, and Heart Health
At the base of the bowl is a generous serving of homemade hummus made from chickpeas, tahini, lemon juice, and a touch of salt. Chickpeas are a fantastic source of plant-based protein and fiber, both of which play key roles in maintaining a healthy digestive system, supporting blood sugar balance, and promoting satiety. The fiber in chickpeas can help lower cholesterol levels, while tahini (ground sesame seeds) brings in heart-healthy fats, minerals like calcium and iron, and anti-inflammatory compounds.
Spiced Carrot Salad: Antioxidants and Anti-Inflammatory Support
The warm carrot salad is loaded with vibrant spices—cumin, coriander, paprika, and sumac—each of which has powerful health benefits. Cumin aids digestion and may help regulate blood sugar levels, while coriander has antimicrobial and anti-inflammatory properties. Paprika and sumac bring antioxidants and a dose of vitamin C. Carrots themselves are rich in beta-carotene (vitamin A), which is essential for eye health, immune support, and skin vitality. Blanching them keeps their texture tender yet crisp, and pairing them with healthy fats like olive oil enhances nutrient absorption.
Homemade Oven Fries: Comfort with Benefits
Yes, fries can be healthy—especially when made at home with just a few wholesome ingredients. Russet potatoes are rich in potassium, vitamin C, and fiber (especially when the skins are left on). Boiling and baking the fries instead of deep frying them keeps the oil content low while still achieving that crispy texture. The olive oil used for roasting adds monounsaturated fats, which are excellent for heart health, and the seasonings (paprika, garlic powder) bring more flavor without added sugar or processed ingredients.
Fresh Tomato-Cucumber Salad: Hydration and Gut Health
This simple side adds brightness and crunch while delivering powerful hydrating benefits. Cucumbers are over 95% water and provide anti-inflammatory compounds and antioxidants like cucurbitacins. Tomatoes add lycopene, a powerful antioxidant linked to reduced risk of heart disease and certain cancers. Tossed with lemon juice and olive oil, this little salad supports digestion, hydration, and skin health.
Avocado: Healthy Fats and Nutrient Absorption
Each bowl is topped with a quarter of an avocado, which offers creamy texture and a major wellness boost. Avocados are loaded with heart-healthy monounsaturated fats, fiber, potassium, and vitamins like B6, E, and folate. The healthy fats also help the body absorb fat-soluble vitamins (like A, D, E, and K) from other ingredients in the bowl.
Balance, Variety, and Satisfaction
What makes this bowl so wellness-focused is the way it balances macronutrients—plant-based protein, fiber-rich complex carbs, and good fats—with a wide variety of vitamins, minerals, and antioxidants. It’s naturally gluten-free, vegan, and low in added sugars, making it a great option for most dietary lifestyles.
Eating this bowl feels good because it is good—for your body, your energy, and your mood. It’s comfort food that fuels.
