I recently had fun sharing a lot of simple side salad recipes like herby watermelon feta salad, beet and goat cheese salad, cucumber tomato avocado salad, and Middle Eastern Vegan Chickpea Salad (Balela Salad). However, this time around, this summer roasted vegetable salad easily doubles up as a whole meal! This Mediterranean buddha bowl combines meal-prepped (or leftover) roasted vegetables and grains with a fresh, zippy tomato salad, lettuce, and is topped with creamy burrata (vegan options included!). The resulting Mediterranean bowl is packed with flavor and nutrients! Not surprisingly, this Mediterranean bowl is a fantastic summer meal-prep option. Simply make up a large batch of roasted Med veg, the grain of your choice (I used brown rice this time), and bulk it up with some fresh elements for a quick and simple vegetarian grain bowl you’ll return to time and time again! I decided to add super creamy burrata for the “cherry on top” of this Mediterranean bowl. Just like with my burrata Caprese salad, I love to add it whole, so I can slice into it when serving and watch it ooze with creamy cheese. However, if you don’t eat dairy, I’ve also included a vegan version too! In fact, this vegetarian grain bowl is very versatile, with tons of optional substitutions based on your mood, the season, and what you have available. In fact, I’ve included an entire list of potential add-ins and recipe variations for tons of Mediterranean buddha bowl inspiration. The point of this roasted vegetable bowl is to combine carbs, protein, and fat for a nutritious and healthful balanced meal. But that doesn’t mean you can’t have some fun with it! You can also enjoy many other summer salads this year too, like Panzanella (Tuscan tomato and bread) salad, cucumber and tomato salad, and pineapple and cucumber salad, or even this simple cucumber onion salad.
The Ingredients
The rice salad bowl
Tomatoes: fresh, ripe in-season tomatoes are best for this recipe (when available). I like to use Roma, heirloom, or beefsteak tomatoes. You could also use smaller varieties like plum/grape/cherry. The burst of juice is delicious when combined with all the elements in this roast veg salad. Avocado: this will help add a creamy element and healthy fats (along with the EVOO). Onion: red onion, sweet onion, or shallots work well for using raw in salads. Soak in ice water for 10 minutes to reduce the pungency of the onion if preferred. Leafy greens: I used lettuce, but feel free to use a combination “baby leaf” salad mix, arugula, or even spinach. Roasted vegetables: I used homemade roasted Mediterranean vegetables as the summery combination of zucchini, eggplant, and peppers work perfectly for this veggie grain bowl. However, you can swap these out with whatever roasted vegetables you have leftover for super simple vegan/vegetarian grain bowls no matter the season! For example, broccoli, cauliflower, onion, carrot, sprouts, sweet potato, etc., would work. Grain: you can use any leftover (or freshly cooked) grain for this Mediterranean bowl. I used cooked brown rice for a delicious Mediterranean rice bowl. However, other delicious options include couscous, quinoa (which is technically grain-free – it’s a seed!), orzo, bulgur, etc. You could also adapt this recipe to a Mediterranean pasta salad. I recommend cooking the grain or pasta in vegetable stock rather than water for extra flavor. Cheese: I used burrata, but mozzarella (dairy or vegan) would also work. Feta would also work well (or vegan feta) but isn’t as creamy.
The simple dressing
Extra virgin olive oil: use high-quality extra virgin olive oil (EVOO) for the best flavor and mouthfeel. Lemon: use fresh lemon juice for the best flavor. Salt and pepper: I recommend using kosher salt for a less bitter flavor. Garlic (optional): I didn’t use garlic this time, but I often do.
You could swap out this dressing for this simple tahini dressing if you’d prefer something a little creamier!
Other add-ins and variations
This roasted vegetable salad with grains is highly versatile and you can easily swap some of the ingredients depending on what you have. You can also add your favorite veggies or dressing for a salad perfect to your taste. Here are some suggestions.
Olives: sliced or halved. The salty flavor will complement the slightly sweet roasted vegetables. Cucumber: you can add finely diced cucumber with the tomatoes and marinated them together. Spice: if you want a pop of heat in this rice salad bowl, I recommend using a pinch of red pepper flakes or some fresh chili. Legumes: to add extra protein, you can beef up this Mediterranean bowl with legumes like white beans or chickpeas (crispy chickpeas will even help add crunch). Tofu: add some marinated tofu for protein and flavor. Falafel: instead of tofu, falafels (fried, baked, or rainbow) are another great way to boost protein (and can be meal-prepped). Hummus: for a vegan Mediterranean buddha bowl, you could replace the cheese entirely with a big dollop of hummus to top the bowl. Use creamy plain hummus, beet hummus, or red pepper hummus. Other dips: instead of hummus, creamy eggplant baba ghanoush, fava bean dip, or garlic white bean dip could also work. Pesto: feel free to drizzle a little homemade pesto (traditional basil pesto with cheese or vegan pistachio basil pesto) over the burrata or grains. Tzatziki: feel free to add a dollop of tzatziki to finish off the Mediterranean roast veg salad. Tabbouli version: instead of using leftover grains and lettuce/greens separately, you can use tabouli as your grain base for the roast veg salad.
How to Make a Mediterranean Buddha Bowl
This salad makes use of leftover/meal-prepped roasted veggies and grains, so if you haven’t already, start by cooking the rice (or grain of your choice) and roasting the vegetables.
Step 1: Chop the fresh veggies
Chop the tomatoes and onion. I finely sliced the red onion and roughly cut wedges in the tomatoes. Feel free to chop smaller pieces if preferred. When using smaller tomatoes, you can chop them in half. Then season the tomatoes with salt, pepper, lemon juice (or vinegar), and olive oil and set aside to “marinate.”
Step 2: Assemble the roasted vegetable salad
At the bottom of a large bowl, layer the lettuce leaves. Alternatively, you can do this in individual bowls. Then add the grain and top with the roasted veggies and tomato mixture. Finally, slice the avocado and add the slices and burrata to the top of the veggie grain bowl. Finish off the salad with a crack (or two) of black pepper and enjoy! Optionally, you could serve the Mediterranean rice bowl with some homemade pita bread.
How to Store the Roasted Vegetable Salad?
Make ahead: this Mediterranean bowl works great as a meal-prep dish. The only element I recommend making fresh is the tomato salad with the dressing, as the salt in the dressing can cause the tomatoes to release excess water. Alternatively, simply leave the dressing off the roasted vegetable salad until right before serving. If you’re preparing these ahead, I like to use heartier greens like spinach/kale in place of lettuce (which tends to wilt quicker). Store: once prepared, you can store the Mediterranean roasted vegetable salad in an airtight container in the fridge for between 4-5 days.
Experiment with elements: the best thing about this Mediterranean buddha bowl is how versatile it is. So experiment with the veggies and grains used for a veggie bowl you’ll never get bored of! For a vegan buddha bowl: you can simply use vegan versions of the cheese or omit it entirely and use hummus instead. Don’t salt the tomatoes too early: salting will cause the tomatoes to release their juices. This is okay if you plan on eating the roasted vegetable salad immediately. However, if you’re prepping these vegetarian grain bowls for the whole week, then leave the dressing to one side until serving. For a gluten–free version: simply make sure to use a gluten-free grain option like quinoa or rice. All the other elements are gluten-free already. Gook the grain al dente: this will ensure that they won’t become stodgy/soggy while sitting in the bowl. Enjoy warm or cold: if you decide to make the grain/pasta fresh for this Mediterranean buddha bowl, don’t feel the need to chill first. This Mediterranean bowl somehow tastes ever heartier with warm grains.
More Healthy Rice and Quinoa Recipes
Kimchi fried rice (Kimchi bokkeumbap) Simple breakfast fried rice with a fried egg (vegan optional) Maqluba (Upside-down layered rice) Quinoa salad with walnuts and avocado Kale, butternut squash, and quinoa salad Pumpkin, quinoa, and kale salad
If you try this summer roasted vegetable salad with grains recipe, I’d love to hear your thoughts/questions below. Also, I’d really appreciate a recipe card rating below, and feel free to tag me in your recipe recreations on Instagram @Alphafoodie!
