Mediterranean Buddha Bowl

A vibrant, nourishing Mediterranean Buddha Bowl featuring fluffy quinoa, roasted vegetables, chickpeas, olives, creamy hummus, tangy Greek yogurt, and crumbled feta. This delightful fusion of Mediterranean flavors and wholesome ingredients makes for a satisfying and colorful meal.

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This bowl is not only visually stunning but also packed with nutrients, offering a perfect balance of grains, fresh vegetables, and plant-based protein for a refreshing lunch or dinner.

Ingredients

• Grains: 1 cup quinoa (rinsed), 2 cups water
• Vegetables: 1 medium zucchini (chopped), 1 red bell pepper (chopped), 1 small red onion (sliced), 1 cup cherry tomatoes (halved), 2 tablespoons olive oil, 1/2 teaspoon dried oregano, 1/2 teaspoon ground cumin, salt and black pepper (to taste)
• Legumes: 1 can (15 oz) chickpeas (drained and rinsed)
• Toppings: 1/2 cup Kalamata olives (pitted and halved), 1/2 cup hummus, 1/2 cup Greek yogurt, 1/2 cup feta cheese (crumbled), 1/4 cup fresh parsley (chopped), lemon wedges (for serving)

Instructions

Step 1

Preheat the oven to 425°F (220°C).

Step 2

Spread zucchini, red bell pepper, red onion, and cherry tomatoes on a baking sheet. Drizzle with olive oil, sprinkle with oregano, cumin, salt, and black pepper. Toss to coat.

Step 3

Roast vegetables for 20–25 minutes, stirring halfway through, until tender and slightly caramelized.

Step 4

While vegetables roast, combine quinoa and water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.

Step 5

Warm the chickpeas in a small skillet over medium heat for 2–3 minutes, seasoning lightly with salt if desired.

Step 6

Assemble bowls: Divide quinoa among 4 bowls. Arrange roasted vegetables, chickpeas, olives, hummus, Greek yogurt, and feta cheese on top.

Step 7

Garnish with chopped parsley and serve with lemon wedges.

Zusatztipps für die Zubereitung

To ensure the best results, use a quality saucepan with a lid and a large baking sheet for roasting. Please be mindful of allergens: this recipe contains dairy (Greek yogurt and feta cheese), and chickpeas or hummus may contain sesame. Always check labels if you have sensitivities to nuts or sesame.

Varianten und Anpassungen

For a vegan version, omit the feta cheese and use a plant-based yogurt. For extra protein, you can add grilled chicken or shrimp. If you prefer different grains, farro or brown rice make excellent substitutes for quinoa.

Serviervorschläge

Serve each bowl with a fresh squeeze of lemon and a sprinkle of parsley to enhance the Mediterranean flavors. Each serving provides approximately 410 calories, 18g of fat, 47g of carbohydrates, and 18g of protein.

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This Mediterranean Buddha Bowl is a testament to how simple ingredients can come together to create a deeply satisfying and wholesome dining experience. Enjoy your fresh and flavorful creation!

Recipe Questions & Answers

→ Can I make this Buddha bowl vegan?

Absolutely. Simply omit the feta cheese and substitute the Greek yogurt with a plant-based alternative. The rest of the bowl is naturally vegan and just as satisfying.

→ How long does this keep in the refrigerator?

Components store well for 4-5 days when kept in separate airtight containers. For best results, store the quinoa, roasted vegetables, chickpeas, and toppings separately, then assemble when ready to eat.

→ What grain alternatives work well?

Farro, brown rice, or bulgur are excellent substitutes for quinoa. Adjust cooking times accordingly and keep the grain fluffy to complement the roasted vegetables.

→ Can I add protein?

Grilled chicken, shrimp, or baked salmon work beautifully. Simply cook your protein separately and slice or arrange it on top when assembling the bowls.

→ What vegetables can I substitute?

Eggplant, sweet potatoes, cauliflower, or Brussels sprouts roast beautifully alongside or instead of the suggested vegetables. Use what's seasonal or available in your kitchen.