Mediterranean Buddha Bowl Recipe
This Mediterranean Buddha Bowl is a vibrant, nutrient-dense meal packed with anti-inflammatory ingredients, healthy fats, fiber, and protein. It’s a perfect low-carb, gluten-free, and thyroid-friendly meal. Featuring fresh vegetables, olives, chickpeas (or a low-carb alternative), and a creamy tahini dressing, this bowl is both satisfying and nourishing.
Prep Time: 15 minutes
Servings: 2
Key Nutrients:
Healthy fats from olives, olive oil, and tahini support brain and heart health.
High fiber from greens, cucumbers, and tomatoes for better digestion.
Plant-based protein from chickpeas (or an alternative like hemp seeds or tofu).
Anti-inflammatory ingredients like lemon, garlic, and extra virgin olive oil.
Ingredients:
Base Ingredients:
1 cup cooked quinoa (or couscous)
1 cup cherry tomatoes, halved
1 cup cucumber, sliced
1 cup chickpeas, rinsed and drained
1/2 cup Kalamata olives
1/2 cup diced orange bell peppers
1/4 cup red onion, diced
1/4 cup crumbled feta cheese (optional for a vegan alternative, omit or use dairy-free feta)
For the Hummus Center:
1/2 cup hummus (store-bought or homemade)
1 tbsp olive oil (for drizzling)
For Garnish:
2 tbsp chopped fresh parsley
Pinch of turmeric or paprika for color (optional)
For the Dressing:
3 tbsp olive oil
1 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp dried oregano
1 garlic clove, minced
Salt and pepper to taste
Instructions:
Prepare the Base Ingredients:
Cook quinoa according to package instructions and allow it to cool.
Arrange the quinoa, cherry tomatoes, cucumber, chickpeas, olives, bell peppers, and red onion in separate sections within a large bowl.
Add the Hummus Center:
Place the hummus in the center of the bowl and drizzle olive oil over the top for extra creaminess.
Make the Dressing:
In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, oregano, minced garlic, salt, and pepper.
Drizzle and Garnish:
Pour the dressing evenly over the bowl’s contents.
Sprinkle fresh parsley and a pinch of turmeric or paprika (if using) for added flavor and presentation.
Serve:
Enjoy the Mediterranean Buddha Bowl as a main course or a hearty side. Mix all ingredients just before eating to combine flavors.
Tips for Success:
Add a protein boost with grilled chicken, falafel, or tofu.
Use leftover roasted vegetables for a warm version of this bowl.
Store dressing separately if preparing ahead to keep ingredients fresh.
Nutritional Information (Per Serving, Approximate Values)
Calories: ~400-450 kcal
Protein: ~15g
Fat: ~30g
Carbs: ~25g
Fiber: ~8g
Net Carbs: ~17g