Mediterranean Buddha Bowl
This Mediterranean Buddha Bowl is a nourishing, colorful, and well-balanced meal that combines fresh vegetables, grains, protein, and a delicious homemade dressing. Packed with fiber, healthy fats, and plant-based protein, this bowl is perfect for a light yet satisfying lunch or dinner. The combination of roasted chickpeas, creamy hummus, tangy feta, and fresh herbs brings a burst of Mediterranean flavors in every bite.
⏳ Time Breakdown
Prep Time: 20 minutes
Cooking Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the Bowl:
1 cup cooked quinoa (or brown rice, farro, or couscous)
1 can (15 oz) chickpeas, drained and rinsed
1 teaspoon olive oil
½ teaspoon ground cumin
½ teaspoon smoked paprika
¼ teaspoon garlic powder
¼ teaspoon salt
2 cups mixed greens (spinach, arugula, or romaine)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup red onion, thinly sliced
½ cup Kalamata olives, pitted and halved
½ cup crumbled feta cheese (optional)
1 avocado, sliced
½ cup hummus (store-bought or homemade)
For the Lemon-Tahini Dressing:
¼ cup tahini
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 clove garlic, minced
2 tablespoons water (to thin out)
½ teaspoon salt
¼ teaspoon black pepper
Step-by-Step Instructions
Step 1: Roast the Chickpeas
1. Preheat oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel and toss them in olive oil, cumin, smoked paprika, garlic powder, and salt.
3. Spread them on a baking sheet and bake for 20-25 minutes, shaking the pan halfway through, until crispy.
Step 2: Make the Lemon-Tahini Dressing
1. In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, salt, and pepper.
2. Add water, 1 tablespoon at a time, until you reach a smooth, pourable consistency.
Step 3: Assemble the Buddha Bowl
1. Divide the cooked quinoa into four bowls.
2. Add mixed greens, cherry tomatoes, cucumber, red onion, olives, and avocado.
3. Top with roasted chickpeas and crumbled feta.
4. Add a dollop of hummus to each bowl.
5. Drizzle with lemon-tahini dressing.
Step 4: Serve & Enjoy
Enjoy your Mediterranean Buddha Bowl immediately or store in meal-prep containers for a healthy meal during the week!
Notes & Tips
Can I make this bowl ahead of time?
Yes! Store the components separately and assemble when ready to eat.
What can I use instead of quinoa?
Farro (for a nutty flavor)
Brown rice (for extra fiber)
Couscous
How do I make it vegan?
Omit feta or replace it with vegan feta or nutritional yeast.
Ensure your hummus and tahini are dairy-free.
What other toppings can I add?
Sunflower seeds or pumpkin seeds for crunch
Pickled red onions for extra tang
Grilled zucchini or roasted eggplant for more depth of flavor
Nutritional Information
Calories: 450
Protein: 18g
Carbs: 50g
Fat: 20g
Fiber: 10g
Sugar: 6g
This Mediterranean Buddha Bowl is packed with fresh flavors and nutritious ingredients, making it a wholesome, satisfying meal that’s both easy to prepare and delicious!