Spring Veggie Buddha Bowl – Fresh, Bright, and Satisfying

Spring vegetables are at their peak, and this Buddha bowl is the easiest way to show them off. It’s colorful, crunchy, and full of flavor, with a lemon-tahini dressing that ties everything together. You get a balance of roasted and raw veggies, hearty grains, and creamy toppings that keep each bite interesting.

It’s simple enough for lunch, but pretty enough for a casual dinner. Make it once, and you’ll start craving it every week.

What Makes This Recipe So Good

• Balanced and filling: A mix of whole grains, protein, and healthy fats keeps you full without feeling heavy.
• Flexible: Use whatever spring produce you find—this bowl welcomes swaps and add-ins.
• Quick meal prep: Roast a tray of vegetables, cook a pot of quinoa, and you’ve got several meals ready to go.
• Bright flavors: The lemon-tahini dressing adds creaminess and zing without overpowering the vegetables.
• Great for all diets: Naturally vegan and gluten-free if you choose a gluten-free grain.

Ingredients

• For the bowl:
• 1 cup uncooked quinoa (or farro, brown rice, or bulgur)
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1 cup sugar snap peas or snow peas, strings removed
• 1 cup shelled edamame (thawed if frozen)
• 1 cup radishes, thinly sliced
• 1 small cucumber, halved and sliced
• 1 avocado, sliced
• 2 cups baby spinach or arugula
• 1 small bunch carrots, sliced into coins or shaved
• 2 tablespoons olive oil
• Salt and black pepper, to taste
• 1/4 cup toasted pumpkin seeds or sliced almonds
• Fresh herbs: dill, mint, or parsley, chopped
• For the lemon-tahini dressing:
• 1/3 cup tahini
• 1 large lemon, zested and juiced (about 3 tablespoons juice)
• 1 small garlic clove, finely grated or minced
• 1–2 teaspoons maple syrup or honey
• 2–4 tablespoons warm water, to thin
• 1/4 teaspoon ground cumin (optional)
• Salt and black pepper, to taste
• Optional protein boosters:
• 1 cup roasted chickpeas or baked tofu
• 2 soft-boiled eggs (if not vegan)
• Grilled chicken or salmon (for a non-vegetarian option)

Instructions

1. Cook the grain: Rinse the quinoa under cold water. Add to a pot with 2 cups water and a pinch of salt.

   Bring to a boil, reduce heat, cover, and simmer for 15 minutes. Remove from heat and let steam, covered, for 5 minutes. Fluff with a fork.
2. Prep the vegetables: Heat oven to 425°F (220°C).

   Toss asparagus and carrots with 1 tablespoon olive oil, salt, and pepper. Spread on a sheet pan. Roast 10–12 minutes, until crisp-tender and lightly browned.

   Add snap peas for the last 4 minutes so they stay bright and crunchy.

3. Warm the edamame: If using frozen edamame, microwave or simmer for 2–3 minutes until heated through. Drain well.
4. Mix the dressing: In a small bowl, whisk tahini, lemon zest and juice, garlic, maple syrup or honey, cumin (if using), and a pinch of salt and pepper. Add warm water, 1 tablespoon at a time, until it reaches a pourable consistency.
5. Season the greens: Toss the spinach or arugula with 1 tablespoon olive oil, a squeeze of lemon, and a pinch of salt.

   This small step adds a lot of flavor.

6. Assemble the bowls: Divide greens and grains among bowls. Top with roasted asparagus, carrots, snap peas, edamame, radishes, cucumber, and avocado. Add any optional protein.
7. Finish with crunch and herbs: Sprinkle with toasted pumpkin seeds or almonds and a generous handful of chopped dill, mint, or parsley.
8. Drizzle and serve: Spoon the lemon-tahini dressing over the top.

   Add extra lemon and black pepper if you like a brighter finish.

How to Store

Store the components separately for the best texture. Keep grains, roasted veggies, fresh veggies, and dressing in their own containers. They’ll stay fresh for 3–4 days in the fridge.

If you want to assemble ahead, layer grains on the bottom, then roasted veggies, then fresh veggies.

Keep avocado and dressing separate until serving. Add nuts and herbs right before eating to keep them crisp and fragrant.

Benefits of This Recipe

• Nutrient-dense: Spring vegetables bring fiber, antioxidants, and a wide range of vitamins and minerals.
• Steady energy: Whole grains and healthy fats help avoid the mid-afternoon slump.
• Heart-healthy fats: Tahini and avocado add monounsaturated fats and a creamy texture without dairy.
• Protein-rich: Edamame and optional chickpeas or tofu boost plant-based protein.
• Low waste: It’s a smart way to use up bits of produce in your fridge.

Pitfalls to Watch Out For

• Overcooking the veggies: Roast just until crisp-tender. Mushy asparagus or peas can make the bowl feel flat.
• Thick dressing: Tahini tightens up.

  Add warm water gradually until you can drizzle it easily.
• Under-seasoning: Salt your grains and lightly season greens and vegetables. Layers of seasoning make the bowl pop.
• Soggy leftovers: Store dressing and avocado separately. Add crunchy toppings at the last minute.
• Skipping texture: Include something crisp (radishes, seeds) and something creamy (avocado, tahini) for balance.

Recipe Variations

• Grain swap: Use farro for a nutty chew, brown rice for a classic base, or cauliflower rice for a lighter bowl.
• Citrus twist: Swap lemon for orange or Meyer lemon, and add a pinch of orange zest to the dressing.
• Spicy kick: Stir harissa, chili crisp, or sriracha into the dressing.

  Top with pickled jalapeños for heat.

• Mediterranean style: Add cherry tomatoes, olives, and a sprinkle of feta (if not vegan). Use parsley and mint.
• Herb-forward: Blend the dressing with fresh basil, cilantro, or dill for a green tahini sauce.
• Protein boost: Roast chickpeas with smoked paprika and garlic powder, or add grilled shrimp or tempeh.
• Crunch factor: Swap seeds for toasted pistachios, hazelnuts, or everything bagel seasoning.
• Pickled moment: Add quick-pickled red onions or radishes for a bright, tangy bite.

FAQ

Can I make this bowl ahead for meal prep?

Yes. Cook the grains, roast the veggies, and mix the dressing up to 3–4 days in advance.

Assemble right before eating, or pack in layers and keep the dressing and avocado separate until serving.

What can I use instead of tahini?

Almond butter or cashew butter works well. Thin with warm water and adjust lemon and sweetener to taste. It won’t taste exactly the same, but it will still be creamy and delicious.

How do I keep the avocado from browning?

Slice it right before serving, or toss the slices with a little lemon juice.

If packing for lunch, wrap tightly and add a small piece of onion in the container—the sulfur can help slow browning.

Is this recipe gluten-free?

It is if you use a gluten-free grain like quinoa, brown rice, or certified GF oats. Avoid farro and bulgur if you need to steer clear of gluten.

What other spring veggies can I add?

Try peas, baby zucchini, tender broccolini, green beans, or roasted baby potatoes. If you find beautiful spring greens at the market—like pea shoots or watercress—toss them in for extra freshness.

Can I serve it warm?

Absolutely.

Warm grains and roasted vegetables are wonderful with cool, crisp toppings. The contrast in temperature makes each bite satisfying.

Final Thoughts

This Spring Veggie Buddha Bowl is all about balance—fresh and roasted, creamy and crunchy, bright and earthy. It’s a simple template you can adapt to what’s in season and what you have on hand.

Keep the dressing handy and the components prepped, and you’ll have a wholesome meal ready in minutes. Enjoy it for lunch, serve it for dinner, and let spring’s best produce do the heavy lifting.