This vegan Mediterranean meatball bowls recipe proves you can enjoy the Mediterranean diet year-round—even in winter. It’s loaded with fiber, plant protein, healthy fats and antioxidants, making it an excellent choice for a nourishing lunch or dinner.
These bowls combine spicy chickpea “meatballs”, a bright vegan tzatziki, and a simple cabbage slaw for a balanced, flavorful meal. Once the meatballs are prepared, assembly is quick, which also makes this a great option for meal prep.
What’s in This Vegan Mediterranean Recipe
Mediterranean bowls are one of my go-to meals because they offer a variety of flavors and textures in a single bowl. The diet’s health benefits are well known, but what I appreciate most is how fresh and satisfying these flavors feel. Vegan power bowls let you enjoy several small, distinct components together—each one contributing its own taste and texture.
Here are the elements that make up these Mediterranean-style vegan bowls:
- Spicy vegan meatballs. These are made from canned chickpeas, paprika, crushed red pepper, onion, garlic and mint. They’re slightly spicy and packed with flavor.
- Salad. Use seasonal produce: in summer, a fresh tomato and cucumber salad works beautifully; in winter, a cabbage or cauliflower-based slaw is a hearty, tasty option.
- Vegan tzatziki. You can make a creamy dairy-free tzatziki using soaked cashews, lemon, garlic and dill for a tangy, cooling sauce.
- Olives. Olives add classic Mediterranean saltiness and depth—skip them only if you’re watching sodium.
Together these components create a satisfying and nutritious bowl that’s ideal for everyday meals.
How to Make the Vegan Meatballs
Preparing the spicy chickpea meatballs is straightforward, especially if you have a food processor, blender, or immersion blender. I used an immersion blender for this recipe. Follow these steps:
- Drain and rinse the canned chickpeas thoroughly.
- Peel and chop the onion and garlic.
- Combine chickpeas with chopped onion and garlic, paprika, crushed red pepper (or hot paprika), dried and fresh mint, olive oil, salt and pepper in a bowl or food processor.
- Blend the mixture about two-thirds of the way—leave some texture so the balls hold together but aren’t completely smooth.
- Preheat the oven to 350°F (180°C). Wet or lightly oil your hands, scoop the mixture with a tablespoon and roll into balls. Place them on a parchment-lined baking sheet.
- Bake for about 20–30 minutes until golden and firm to the touch.
The result is a hearty, slightly spicy chickpea meatball that holds up well in the bowl.
How to Assemble the Vegan Mediterranean Meatball Bowls
While the meatballs bake, prepare the remaining elements so assembly is quick:
- Make the tzatziki. Soak raw cashews in hot water for 20–30 minutes, then blend them with lemon juice, garlic, fresh dill, salt and a little water until smooth. Stir in finely chopped cucumber for texture if you like.
- Prepare the red cabbage slaw. Keep it simple: shredded red cabbage, grated carrot, chopped parsley, a splash of apple cider vinegar, a drizzle of olive oil, salt and pepper. Massage the cabbage with your hands to tenderize and reduce bitterness—this makes it sweeter and more enjoyable.
- Arrange the bowls. Start with the salad, add a few spoonfuls of tzatziki, place several chickpea meatballs on top and finish with olives.
- Serve immediately and enjoy.
Meal Prep Tips
These bowls are excellent for meal prep. To make a week’s worth of lunches:
- Make a batch of chickpea meatballs and store them in the fridge or freezer.
- Prepare the tzatziki and keep it chilled in an airtight container.
- Chop salad ingredients and store them separately without dressing; use whole cherry tomatoes where applicable to keep them fresh longer.
- Store components separately so you can reheat the meatballs in the oven and assemble fresh when ready to eat.
Healthy Options
This plant-based Mediterranean bowl is versatile. After making the components, you can use them in other meals—wraps, grain bowls, or served over roasted vegetables. Swap salads seasonally and add different vegetables for variety.
Other Tasty Additions
If you want to vary the bowls, try these additions:
- Hummus. Adds creaminess and extra protein—homemade or store-bought both work.
- Roasted vegetables. Roast seasonal vegetables: cauliflower, carrots and sweet potato in winter; zucchini and peppers in summer.
- Alternative salads. Any favorite vegan side salad can replace the cabbage slaw or tomato-cucumber salad for different flavors and textures.
Nutrition and Serving Information
This recipe yields four servings. Per serving (approximate): 233 calories, 10 g total fat (1 g saturated), 31 g carbohydrates, 9 g fiber and 9 g protein. It’s a balanced, nutrient-dense option suitable for a vegan diet.
Enjoy these Vegan Mediterranean Meatball Bowls for a flavorful, wholesome meal any time of year. They’re satisfying, nutritious and easy to adapt to what you have on hand.
Vegan Mediterranean Meatball Bowls
This vegan Mediterranean meatball bowls recipe is proof that you can enjoy the Mediterranean diet throughout the year, even during winter. Packed with flavor, fiber, protein, healthy fats and antioxidants this high-protein vegan Mediterranean diet recipe is perfect for dinner or lunch when you want to eat healthy.
20 minutes
20 minutes
40 minutes
Ingredients
Vegan Meatballs
- 3 cups cooked chickpeas, about 2 cups
- 1 onion, chopped
- 4 sprigs fresh mint, leaves only
- 2 tbsp dried mint
- 3 tsp paprika
- 1 1/2 tsp hot paprika or crushed red pepper
- 4 garlic cloves
- 2 tbsp olive oil
- Salt and pepper to taste
Additionally
- Tzatziki (vegan)
- Red cabbage slaw
- Or tomato cucumber salad
- Olives
Instructions
- Drain and rinse canned chickpeas. Peel and chop the onion and garlic, and remove mint leaves from stems.
- Soak cashews for the tzatziki in hot water for about 20 minutes.
- Combine chickpeas, garlic, onion, fresh and dried mint, paprika, crushed red pepper, olive oil, salt and pepper in a food processor or use an immersion blender. Mash until mostly combined but still slightly chunky.
- Preheat the oven to 350°F (180°C). Wet or lightly oil your hands, scoop the mixture with a tablespoon and shape into balls. Arrange on a parchment-lined baking sheet and bake 20–30 minutes until golden.
- While the meatballs bake, blend soaked cashews with lemon juice, garlic, dill, salt and a little water until smooth to make the tzatziki. Add finely chopped cucumber if desired.
- Make a seasonal salad: a massaged red cabbage slaw for colder months or a tomato-cucumber salad for warmer weather.
- Assemble bowls with salad, tzatziki, chickpea meatballs and olives. Serve immediately.
- Store leftovers in an airtight container in the refrigerator.
Nutrition Information:
Yield:
4
Serving Size:
1
Amount Per Serving:
Calories: 233
Total Fat: 10g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 90mg
Carbohydrates: 31g
Fiber: 9g
Sugar: 6g
Protein: 9g