Mediterranean Buddha Bowl Delight

Transport yourself to the Mediterranean coast with this vibrant Buddha bowl that combines the freshest ingredients of the region into one nourishing meal. Each colorful component brings its own unique flavor and texture, creating a harmonious blend that's as nutritious as it is delicious. The fluffy quinoa forms a perfect base for the caramelized roasted vegetables, protein-rich chickpeas, and tangy Mediterranean toppings.

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This Mediterranean Buddha Bowl embodies the essence of the region's cuisine—simple, fresh ingredients that come together to create something truly special. The combination of warm roasted vegetables, cool yogurt, and creamy hummus creates a delightful contrast that keeps every bite interesting. And with protein from both chickpeas and feta cheese, it's satisfying enough to power you through your day.

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

Prepare the oven and vegetables

Preheat the oven to 425°F (220°C). 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.

Roast the vegetables

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

Cook the quinoa

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.

Warm the chickpeas

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

Assemble the Buddha bowls

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

Garnish and serve

Garnish with chopped parsley and serve with lemon wedges.

Zusatztipps für die Zubereitung

For the best flavor, roast the vegetables until they develop some caramelized edges. This slight char adds depth to the overall dish. Allow the quinoa to rest after cooking to achieve the perfect fluffy texture. For meal prep, store components separately and assemble just before eating to maintain the varied textures.

Varianten und Anpassungen

For a vegan version, omit the feta cheese and use plant-based yogurt. You can add grilled chicken or shrimp for extra protein if desired. Substitute farro or brown rice for quinoa if preferred. In summer, try adding fresh cucumber for extra crunch, or in winter, include roasted sweet potatoes for heartier comfort food.

Serviervorschläge

Serve these Mediterranean Buddha Bowls with warm pita bread on the side for scooping up any remaining hummus or yogurt. A simple side of lemon-dressed greens complements the meal perfectly. For a dinner party, set up a Buddha bowl bar and let guests assemble their own combinations from the prepared ingredients.

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This Mediterranean Buddha Bowl isn't just a meal; it's a celebration of wholesome eating that proves healthy food can be incredibly satisfying. With each component bringing its own nutritional benefits, you're treating your body to a wealth of vitamins, minerals, and antioxidants. Whether you're a dedicated vegetarian or simply exploring meat-free options, this colorful creation offers the perfect balance of flavor and nourishment that will leave you feeling energized and content.

Recipe FAQs

→ Can I substitute quinoa with other grains?

Yes, you can use farro or brown rice as alternatives for a different texture and flavor.

→ How do I make this bowl vegan-friendly?

Omit the feta cheese and replace the Greek yogurt with a plant-based alternative to keep it dairy-free.

→ What is the best way to roast the vegetables evenly?

Spread vegetables evenly on a baking sheet and stir halfway through the 20–25 minute roasting time for caramelized and tender results.

→ Can I prepare this bowl ahead of time?

You can roast vegetables and cook quinoa in advance; assemble bowls just before serving to maintain freshness.

→ What seasoning enhances the Mediterranean flavors best?

Dried oregano and ground cumin add aromatic depth, enhancing the roasted vegetables and legumes beautifully.