Middle Eastern Inspired Buddha Bowls
This nourishing bowl features a base of fluffy grains, spiced roasted chickpeas or chicken, creamy hummus, tangy tahini dressing, fresh salad, and crunchy toppings. It’s like a mezze platter in one bowl – hearty, colorful, and packed with protein, fiber, and healthy fats.
Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: ~45 minutes
Ingredients
Base
2 cups cooked couscous, bulgur wheat, quinoa, or brown rice
Crispy Roasted Chickpeas:
2 cans chickpeas, drained & rinsed
2 tbsp olive oil
1 tsp cumin, 1 tsp paprika, ½ tsp coriander, ½ tsp garlic powder, salt
Shawarma-Spiced Chicken/Tofu:
500g chicken thighs (or firm tofu)
2 tbsp olive oil
1 tsp cumin, 1 tsp paprika, ½ tsp cinnamon, ½ tsp turmeric, salt, pepper
Fresh Veggies
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup red onion, thinly sliced
1 cup shredded carrots or red cabbage
½ cup fresh parsley or mint, chopped
Add-ons
1 cup hummus (classic or flavored)
½ cup roasted eggplant or zucchini (optional)
¼ cup pickled turnips or pickles
Tahini Dressing
3 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 clove garlic, grated
2–4 tbsp water (to thin)
Pinch salt
Toppings
- Toasted pita chips
- Sesame seeds or dukkah
- Pomegranate seeds
Instructions
1. Prepare the Grain Base
Cook couscous, bulgur, or rice according to package instructions. Fluff and set aside.
2. Roast the Protein
Chickpeas: Toss with oil + spices, spread on a baking sheet, roast at 400°F (200°C) for 20–25 mins until crispy.
Chicken/Tofu: Marinate in spices + oil, then pan-sear or roast until cooked through. Slice into strips.
3. Make the Dressing
Whisk together tahini, lemon juice, olive oil, garlic, salt. Add water gradually until creamy but pourable.
4. Assemble the Bowls
Start with a scoop of grains.
Add a dollop of hummus.
Top with protein (roasted chickpeas or chicken).
Arrange fresh veggies around the bowl.
Add roasted veggies/pickles if using.
Drizzle generously with tahini dressing.
Sprinkle with toppings (pita chips, sesame, herbs, pomegranate).
Notes & Tips
Make-Ahead Friendly: Prep grains, protein, and dressing ahead for easy assembly.
Mix & Match: Swap in tabbouleh, baba ganoush, or muhammara for variety.
Balance: Aim for a mix of warm + cold, soft + crunchy for the perfect bowl.
Frequently Asked Questions
Q: Can I make it vegan?
Yes – just use chickpeas, tofu, or falafel as the protein.
Q: Can I meal prep these bowls?
Absolutely – store components separately in the fridge, then assemble fresh.
Q: What’s the best grain for this bowl?
Bulgur wheat or couscous feels the most Middle Eastern, but quinoa and brown rice are great for extra nutrition.
Nutritional Information
Calories: ~540 kcal
Protein: 18g
Carbs: 64g
Fat: 22g
Fiber: 12g