Mediterranean Buddha Bowl

Experience a burst of fresh flavors with this Mediterranean Buddha Bowl. It is a vibrant and nourishing meal that brings together fluffy quinoa, perfectly roasted vegetables, and a variety of savory toppings. This dish offers a delightful fusion of wholesome ingredients that are as visually stunning as they are delicious, making it an ideal choice for a healthy lunch or dinner.

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The combination of warm, caramelized vegetables and cool, creamy toppings like hummus and Greek yogurt creates a satisfying contrast. This bowl is designed to keep you energized throughout the day while providing a taste of the Mediterranean in every bite.

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 best texture for your quinoa, always rinse it under cold water before cooking to remove its natural bitter coating. When roasting the vegetables, make sure they are spread in a single layer to ensure they get that beautiful caramelization rather than steaming.

Varianten und Anpassungen

For a vegan version, simply omit the feta cheese and use a plant-based yogurt. You can also customize the protein by adding grilled chicken or shrimp, or substitute the quinoa with farro or brown rice for a different grain base.

Serviervorschläge

Serve the bowls immediately while the vegetables and quinoa are warm. Squeeze fresh lemon wedges over the top just before eating to brighten the Mediterranean spices and tie all the flavors together.

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This Mediterranean Buddha Bowl is a perfect example of how simple, fresh ingredients can create a meal that is both filling and sophisticated. Whether you're meal prepping for the week or serving a family dinner, this dish is sure to become a favorite.

Recipe FAQs

→ Can I make this bowl ahead of time?

Yes, prepare components in advance. Store quinoa, roasted vegetables, and chickpeas separately in airtight containers for up to 4 days. Assemble bowls fresh and add toppings just before serving.

→ What vegetables work best for roasting?

Zucchini, red bell pepper, red onion, and cherry tomatoes are excellent choices. They roast beautifully at high heat, developing sweet caramelized edges while maintaining tender texture.

→ How do I make this vegan?

Simply omit the feta cheese and substitute Greek yogurt with plant-based yogurt. The hummus provides plenty of creaminess, and olives add that essential savory element.

→ Can I use different grains?

Absolutely. Farro, brown rice, or even bulgur work wonderfully as alternatives to quinoa. Adjust cooking time accordingly and follow package instructions for best results.

→ What's the best way to reheat leftovers?

Warm the quinoa and vegetables separately in the microwave or skillet. Keep toppings like hummus, yogurt, and fresh parsley at room temperature, then assemble once components are heated through.

→ Can I add protein to this bowl?

Grilled chicken, shrimp, or even grilled halloumi would complement these flavors beautifully. Add the protein during assembly or serve alongside for a heartier meal.