Save Embrace the vibrant flavors of the Mediterranean with this nourishing Buddha Bowl. This colorful dish combines the earthy tones of fluffy quinoa with savory roasted vegetables and protein-rich chickpeas, all complemented by the creamy textures of hummus and Greek yogurt. It's a wholesome meal that's as pleasing to the eye as it is to the palate.
Save This bowl is the ultimate fusion of Mediterranean staples. Whether you are looking for a healthy weeknight dinner or a meal-prep friendly lunch, these ingredients come together to provide sustained energy and a delightful variety of textures.
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
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 vegetables roast perfectly, spread them out in a single layer on the baking sheet to avoid steaming. Letting the cooked quinoa rest covered for five minutes before fluffing results in the lightest, fluffiest texture.
Varianten und Anpassungen
For a vegan-friendly version, simply omit the feta cheese and use a plant-based yogurt alternative. If you prefer different grains, farro or brown rice work as excellent substitutes for quinoa. For an extra boost of protein, consider adding grilled chicken or shrimp.
Serviervorschläge
Serve the bowls immediately while the vegetables and quinoa are still warm. The fresh squeeze of a lemon wedge at the end is essential for brightening the roasted flavors and tying the Mediterranean ingredients together.
Save This Mediterranean Buddha Bowl is a testament to how simple, wholesome ingredients can be transformed into a gourmet meal. With its balance of nutrients and explosive flavors, it is sure to become a staple in your healthy eating routine.
Recipe FAQs
- → Can I make this bowl ahead of time?
Absolutely. The quinoa and roasted vegetables store well for up to 4 days in the refrigerator. Keep toppings like hummus, yogurt, and feta separate, and add fresh garnishes just before serving for the best texture and flavor.
- → What vegetables work best for roasting?
Zucchini, bell peppers, red onion, and cherry tomatoes are excellent choices. You can also add eggplant, sweet potatoes, or cauliflower. Choose vegetables that roast well and maintain their texture when cooked at high heat.
- → Is this bowl freezer-friendly?
The quinoa and roasted vegetables freeze well for up to 3 months. However, avoid freezing fresh toppings like yogurt, hummus, or feta. Add these after reheating for the best results.
- → How can I add more protein?
Consider adding grilled chicken, shrimp, or baked falafel. You can also increase the chickpeas or add extra feta. For plant-based options, try hemp seeds, chopped walnuts, or a hard-boiled egg.
- → What dressing works well with this bowl?
A simple lemon-olive oil vinaigrette complements the Mediterranean flavors beautifully. You can also use tzatziki, tahini dressing, or a light balsamic glaze. The hummus and Greek yogurt already provide creaminess, so keep dressings light and bright.
- → Can I use different grains?
Farro, brown rice, bulgur, or even couscous make excellent substitutes for quinoa. Adjust cooking times according to package instructions, and ensure the grain is fluffy and well-seasoned before assembling.