Buddha Bowl with Roasted Chickpeas and Maple Tahini Dressing

A Buddha Bowl is a vibrant, nourishing meal that combines a variety of vegetables, grains, and proteins to create a well-rounded and delicious dish. The name “Buddha Bowl” is often associated with the concept of balance, mindful eating, and wholesome ingredients that fuel both body and mind. This recipe for a Buddha Bowl with roasted chickpeas and maple tahini dressing is a perfect example of this balance. It combines crispy, spiced chickpeas with fresh veggies, hearty grains, and a creamy, sweet-savory dressing. This dish is not only visually appealing but also packed with essential nutrients, making it a perfect choice for anyone looking for a healthy, plant-based meal. Whether you’re new to Buddha Bowls or a seasoned pro, this recipe offers a flavorful combination that is sure to please your taste buds and leave you feeling satisfied.

Ingredients:

For the roasted chickpeas:
– 1 can (15 oz) chickpeas, drained and rinsed
– one tablespoon olive oil
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cumin
– 1/2 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper

For the maple tahini dressing:
– 1/4 cup tahini
– 2 tablespoons maple syrup
– 1 tablespoon lemon juice
– one clove garlic, minced
– 1-2 tablespoons water (to thin as needed)
– Pinch of salt

For the Buddha Bowl base:
– 1 cup quinoa, cooked
– 1 cup spinach or mixed greens
– 1/2 cup shredded carrots
– half cup cucumber, sliced
– 1/2 avocado, sliced
– 1/4 cup pickled red onions (optional)
– 1 tablespoon sesame seeds or hemp seeds (for garnish)

Preparation:

Step 1: Prepare the roasted chickpeas

1. Preheat your oven to 400°F (200°C).
2. Spread the rinsed chickpeas on a clean kitchen towel or paper towel and pat them dry. Removing excess moisture helps them crisp up in the oven.
3. In a medium bowl, toss the chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper until well coated.
4. Spread the chickpeas on a baking sheet in a single layer.
5. Roast in the preheated oven for 25 to 30 minutes, stirring halfway through, until the chickpeas are golden brown and crispy.

Step 2: Make the maple tahini dressing

1. In a small bowl, whisk together the tahini, maple syrup, lemon juice, minced garlic, and a pinch of salt.
2. Slowly add water, 1 tablespoon at a time, until you reach your desired consistency. The dressing should be creamy but pourable.
3. Taste and adjust seasoning if needed, adding more lemon juice for acidity or maple syrup for sweetness.

Step 3: Prepare the quinoa

1. Rinse the quinoa thoroughly under cold water to remove any bitterness.
2. In a saucepan, combine 1 cup of quinoa with 2 cups of water or vegetable broth. Bring to a boil.
3. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and all the liquid is absorbed.
4. Fluff the quinoa with a fork and set aside.

Step 4: Assemble the Buddha Bowl

1. Begin by placing a generous scoop of cooked quinoa in the bottom of your bowl as the base.
2. Arrange the spinach or mixed greens, shredded carrots, cucumber slices, and avocado slices on top of the quinoa in sections.
3. Add a spoonful of roasted chickpeas to the bowl.

Step 5: Drizzle the dressing and garnish

1. Drizzle the Buddha Bowl with the maple tahini dressing, ensuring all ingredients get a good coating of the flavorful sauce.
2. Sprinkle sesame seeds or hemp seeds on top for added crunch and nutrition.
3. If you’re using pickled red onions, add them as a tangy finishing touch.

Variation:

The beauty of a Buddha Bowl is its versatility. Feel free to swap out the quinoa for other grains like brown rice, farro, or barley. You can also change up the vegetables depending on what’s in season or what you have on hand. Roasted sweet potatoes, beets, or zucchini would be delicious additions. If you’re looking for more protein, consider adding tofu, tempeh, or even a poached egg for a vegetarian variation.

COOKING Note:

Ensure that the chickpeas are dried thoroughly before roasting to achieve the perfect crispiness. You can also roast the chickpeas in advance and store them in an airtight container at room temperature. This makes it easier to assemble the bowl when you’re ready to eat. If the dressing thickens too much after sitting, you can simply whisk in a little more water or lemon juice to restore its smooth, pourable texture.

Serving Suggestions:

This Buddha Bowl is a complete meal on its own, but you can serve it with a side of crusty bread or pita for extra heartiness. You could also pair it with a light soup, such as a miso or vegetable broth, for a more substantial dinner. For a finishing touch, you might want to add a dash of hot sauce or a sprinkle of nutritional yeast for additional flavor.

Tips:

– For an extra layer of flavor, try roasting the vegetables along with the chickpeas.
– If you’re meal prepping, store the components separately and assemble the bowl just before eating to maintain freshness.
– Double the roasted chickpea recipe and use the leftovers as a snack or topping for salads.
– If you’re not a fan of tahini, you can replace it with almond butter or peanut butter for a different nutty flavor profile.
– To save time, use pre-cooked grains or canned lentils to add a different texture and more variety to your bowl.

Prep Time:
15 minutes

Cooking Time:
30 minutes (including roasting chickpeas and cooking quinoa)

Total Time:
45 minutes

Nutritional Information:
Calories: Approximately 450 per serving
Protein: 14g
Sodium: 320 mg

FAQs:

What is a Buddha Bowl?
A Buddha Bowl is a dish that typically contains a mix of vegetables, grains, and plant-based proteins, arranged in a visually appealing way. The name is inspired by the idea of balance and nourishment, much like a balanced and wholesome meal that fills a “Buddha” belly.

Can I make the Buddha Bowl ahead of time?
Yes, you can prepare the individual components, such as the roasted chickpeas, quinoa, and vegetables, ahead of time and store them separately. When you’re ready to eat, simply assemble the bowl and drizzle it with the dressing.

How do I store leftovers?
Store the roasted chickpeas in an airtight container at room temperature for up to two days. The other ingredients, such as the quinoa and vegetables, can be kept in the fridge for up to four days. Keep the dressing in a separate container in the refrigerator and whisk before using.

Can I use canned chickpeas?
Yes, canned chickpeas are a convenient option. Just be sure to rinse and drain them thoroughly before roasting to ensure they crisp up nicely.

What can I substitute for maple syrup in the dressing?
If you don’t have maple syrup, you can substitute it with honey or agave syrup. Both alternatives will offer similar sweetness and consistency.

Is this recipe gluten-free?
Yes, this Buddha Bowl recipe is naturally gluten-free as long as you use certified gluten-free quinoa. Always double-check the labels on any packaged ingredients, such as tahini or maple syrup, to ensure they are gluten-free.

Conclusion:

A Buddha Bowl with roasted chickpeas and maple tahini dressing is more than just a meal—it’s an experience of balance, color, texture, and nutrition. Each component of this dish, from the crispy chickpeas to the creamy dressing, works together to create a bowl that’s packed with flavor and satisfaction. The beauty of the Buddha Bowl lies in its flexibility, allowing you to customize the ingredients to suit your taste and dietary preferences. Whether you’re looking for a nourishing lunch or a wholesome dinner, this Buddha Bowl offers everything you need in one delicious, plant-based package.

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Buddha Bowl with Roasted Chickpeas and Maple Tahini Dressing


  • Author: Imili Johnson
  • Total Time: 45 minutes

Ingredients

Ingredients:

For the roasted chickpeas:
– 1 can (15 oz) chickpeas, drained and rinsed
– one tablespoon olive oil
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cumin
– 1/2 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper

For the maple tahini dressing:
– 1/4 cup tahini
– 2 tablespoons maple syrup
– 1 tablespoon lemon juice
– one clove garlic, minced
– 1-2 tablespoons water (to thin as needed)
– Pinch of salt

For the Buddha Bowl base:
– 1 cup quinoa, cooked
– 1 cup spinach or mixed greens
– 1/2 cup shredded carrots
– half cup cucumber, sliced
– 1/2 avocado, sliced
– 1/4 cup pickled red onions (optional)
– 1 tablespoon sesame seeds or hemp seeds (for garnish)


Instructions

Preparation:
Step 1: Prepare the roasted chickpeas

1. Preheat your oven to 400°F (200°C).
2. Spread the rinsed chickpeas on a clean kitchen towel or paper towel and pat them dry. Removing excess moisture helps them crisp up in the oven.
3. In a medium bowl, toss the chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper until well coated.
4. Spread the chickpeas on a baking sheet in a single layer.
5. Roast in the preheated oven for 25 to 30 minutes, stirring halfway through, until the chickpeas are golden brown and crispy.

Step 2: Make the maple tahini dressing

1. In a small bowl, whisk together the tahini, maple syrup, lemon juice, minced garlic, and a pinch of salt.
2. Slowly add water, 1 tablespoon at a time, until you reach your desired consistency. The dressing should be creamy but pourable.
3. Taste and adjust seasoning if needed, adding more lemon juice for acidity or maple syrup for sweetness.

Step 3: Prepare the quinoa

1. Rinse the quinoa thoroughly under cold water to remove any bitterness.
2. In a saucepan, combine 1 cup of quinoa with 2 cups of water or vegetable broth. Bring to a boil.
3. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and all the liquid is absorbed.
4. Fluff the quinoa with a fork and set aside.

Step 4: Assemble the Buddha Bowl

1. Begin by placing a generous scoop of cooked quinoa in the bottom of your bowl as the base.
2. Arrange the spinach or mixed greens, shredded carrots, cucumber slices, and avocado slices on top of the quinoa in sections.
3. Add a spoonful of roasted chickpeas to the bowl.

Step 5: Drizzle the dressing and garnish

1. Drizzle the Buddha Bowl with the maple tahini dressing, ensuring all ingredients get a good coating of the flavorful sauce.
2. Sprinkle sesame seeds or hemp seeds on top for added crunch and nutrition.
3. If you’re using pickled red onions, add them as a tangy finishing touch.

Notes

Ensure that the chickpeas are dried thoroughly before roasting to achieve the perfect crispiness. You can also roast the chickpeas in advance and store them in an airtight container at room temperature. This makes it easier to assemble the bowl when you’re ready to eat. If the dressing thickens too much after sitting, you can simply whisk in a little more water or lemon juice to restore its smooth, pourable texture.

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes (including roasting chickpeas and cooking quinoa)

Nutrition

  • Calories: Approximately 450 per serving
  • Sodium: 320 mg
  • Protein: 14g

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