The Nourishing Chickpea and Roasted Veggie Buddha Bowl with Tahini is a wholesome, plant-based dish that brings together vibrant roasted vegetables, protein-rich chickpeas, and a creamy, zesty tahini dressing. Buddha bowls are popular for their balance of flavors, textures, and nutritional value, making them a perfect go-to meal for lunch or dinner. This recipe is packed with essential vitamins and minerals, making it not only delicious but incredibly healthy. Whether you’re following a vegan diet or just looking for a nutritious meal to add to your rotation, this Buddha bowl is versatile, satisfying, and easy to prepare. The combination of roasted veggies, warm grains, crunchy seeds, and the smooth, nutty flavor of tahini creates a harmonious blend that will leave you feeling nourished and satisfied.
This meal is not only rich in flavor but also adaptable. You can easily modify the ingredients based on what’s in season or what you have on hand. With simple preparation steps and a variety of textures, this dish is great for meal prepping and can be enjoyed warm or cold. Whether you’re a seasoned chef or just beginning your cooking journey, this recipe is simple enough to master and will impress with its vibrant colors and rich flavors.
Ingredients:
For the Buddha Bowl:
– 1 cup cooked quinoa (or grain of choice such as brown rice, farro, or barley)
– 1 can (15 oz) chickpeas, drained and rinsed
– one medium sweet potato, diced
– 1 cup broccoli florets
– one red bell pepper, sliced
– 1 zucchini, sliced into rounds
– one tablespoon olive oil
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 2 cups mixed greens (kale, spinach, or arugula)
– 1/4 cup pumpkin seeds (or sunflower seeds)
– 1 avocado, sliced (optional)
– Fresh herbs for garnish (parsley or cilantro)
For the Tahini Dressing:
– 1/4 cup tahini
– 1 clove garlic, minced
– 2 tablespoons lemon juice
– 1 tablespoon maple syrup (or honey)
– 1/4 cup warm water (or more to thin as needed)
– Salt and pepper to taste
Preparation:
Step 1: Prepare the Quinoa
Begin by cooking the quinoa according to the package instructions. Typically, this involves rinsing 1 cup of quinoa under cold water, then combining it with 2 cups of water in a medium saucepan. Bring it to a boil, reduce the heat, cover, and let it simmer for about 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Once cooked, set it aside to cool slightly.
Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C). On a large baking sheet, spread out the diced sweet potatoes, broccoli florets, red bell pepper slices, and zucchini rounds. Drizzle the vegetables with olive oil, then sprinkle them with cumin, smoked paprika, garlic powder, salt, and pepper. Toss everything together to ensure the vegetables are well-coated with the oil and seasonings. Roast the vegetables in the oven for 25-30 minutes, turning halfway through, until they are tender and slightly caramelized on the edges.
Step 3: Roast or Sauté the Chickpeas
While the vegetables are roasting, you can prepare the chickpeas. For a crunchy texture, you can roast the chickpeas alongside the vegetables by spreading them out on another baking sheet, drizzling them with olive oil, and seasoning with salt, pepper, and a pinch of paprika. Roast them for 20-25 minutes or until crispy. Alternatively, for a quicker method, you can sauté the chickpeas in a pan over medium heat with a drizzle of olive oil, salt, and your favorite spices for about 10 minutes.
Step 4: Prepare the Tahini Dressing
While the veggies and chickpeas are cooking, make the tahini dressing. In a small mixing bowl, whisk together the tahini, minced garlic, lemon juice, maple syrup, and a pinch of salt and pepper. Slowly add warm water, a tablespoon at a time, while whisking until the dressing reaches your desired consistency. It should be smooth and pourable, but not too thin. Taste and adjust the seasoning if needed.
Step 5: Assemble the Buddha Bowl
Once all the components are ready, it’s time to assemble your Buddha bowl. Start by placing a generous scoop of quinoa into the base of each bowl. Next, add a handful of mixed greens on one side, and then arrange the roasted vegetables, chickpeas, and sliced avocado (if using) around the bowl. Sprinkle with pumpkin seeds or sunflower seeds for extra crunch, and garnish with fresh herbs like parsley or cilantro. Drizzle the tahini dressing over the top, or serve it on the side.
Variations:
– Protein Boost: For added protein, consider topping the bowl with grilled tofu or tempeh, or even a soft-boiled egg for a vegetarian twist.
– Grain Alternatives: While quinoa is a great base, feel free to swap it out for other grains like brown rice, farro, or barley. If you’re gluten-free, opt for millet or cauliflower rice.
– Different Veggies: Swap in different vegetables based on the season. Roasted Brussels sprouts, carrots, or beets would make excellent substitutes.
– Spicy Kick: If you enjoy a bit of heat, sprinkle red pepper flakes or drizzle some sriracha over the bowl before serving.
– Creamy Tahini Twist: Add a teaspoon of miso paste or a splash of soy sauce to the tahini dressing for an umami boost.
Cooking Notes:
- – When roasting vegetables, make sure they are spread out in a single layer to ensure they roast evenly. Overcrowding the pan can cause them to steam instead of roast.
- – The tahini dressing can be stored in an airtight container in the fridge for up to a week, making it a great option for meal prepping.
- – If you prefer your chickpeas to be extra crunchy, roast them for an additional 5-10 minutes, but keep an eye on them to avoid burning.
Serving Suggestions:
This Buddha bowl can be served warm or cold, depending on your preference. It makes an excellent lunch or light dinner and pairs well with a fresh green smoothie or a side of whole-grain toast. For a bit of extra crunch, you could top the bowl with crispy fried onions or toasted sesame seeds. It’s also a perfect meal to prepare in advance for a healthy lunch on-the-go.
Tips:
- – If you’re short on time, you can use pre-cooked grains or canned chickpeas to speed up the preparation process.
- – Leftover roasted vegetables can be stored in the fridge and reheated in the oven or on the stovetop for future meals.
- – Don’t skip the fresh herbs — they add a burst of flavor that elevates the whole dish.
Prep Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Nutritional Information (Per serving, estimated)
– Calories: 450
– Protein: 12g
– Sodium: 320mg
– Fiber: 12g
– Carbohydrates: 50g
– Fat: 20g
FAQs:
Can I make this Buddha bowl ahead of time?
Yes, this Buddha bowl is great for meal prepping. You can roast the vegetables, cook the quinoa, and prepare the chickpeas in advance. Store them in separate containers in the fridge and assemble the bowls just before eating. The tahini dressing can also be made ahead and stored in an airtight jar.
Is this recipe gluten-free?
Yes, as long as you use gluten-free grains like quinoa or millet, this Buddha bowl is entirely gluten-free. Make sure to check the labels on any store-bought ingredients like tahini or canned chickpeas to ensure they’re gluten-free as well.
How long does the tahini dressing last?
The tahini dressing will last in the refrigerator for up to one week. If it thickens over time, just whisk in a little more warm water to reach the desired consistency before using.
What can I substitute for tahini?
If you don’t have tahini on hand, you can substitute it with almond butter or cashew butter for a slightly different flavor. You may need to adjust the amount of water to get the right consistency.
Conclusion:
The Nourishing Chickpea and Roasted Veggie Buddha Bowl with Tahini is a versatile, nutrient-packed meal that’s perfect for any time of day. With its balance of protein, healthy fats, fiber, and a rainbow of vegetables, this Buddha bowl delivers on both flavor and nutrition. It’s an ideal option for those seeking a wholesome, plant-based meal that can be easily customized to suit different tastes and dietary needs. The combination of roasted vegetables, creamy tahini, and crunchy toppings ensures every bite is satisfying. Whether you’re enjoying it for a quick lunch or a healthy dinner, this Buddha bowl is sure to become a staple in your kitchen.
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Nourishing Chickpea and Roasted Veggie Buddha Bowl with Tahini
- Total Time: 45 minutes
Ingredients
Ingredients:
For the Buddha Bowl:
– 1 cup cooked quinoa (or grain of choice such as brown rice, farro, or barley)
– 1 can (15 oz) chickpeas, drained and rinsed
– one medium sweet potato, diced
– 1 cup broccoli florets
– one red bell pepper, sliced
– 1 zucchini, sliced into rounds
– one tablespoon olive oil
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 2 cups mixed greens (kale, spinach, or arugula)
– 1/4 cup pumpkin seeds (or sunflower seeds)
– 1 avocado, sliced (optional)
– Fresh herbs for garnish (parsley or cilantro)
For the Tahini Dressing:
– 1/4 cup tahini
– 1 clove garlic, minced
– 2 tablespoons lemon juice
– 1 tablespoon maple syrup (or honey)
– 1/4 cup warm water (or more to thin as needed)
– Salt and pepper to taste
Instructions
Preparation:
Step 1: Prepare the Quinoa
Begin by cooking the quinoa according to the package instructions. Typically, this involves rinsing 1 cup of quinoa under cold water, then combining it with 2 cups of water in a medium saucepan. Bring it to a boil, reduce the heat, cover, and let it simmer for about 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Once cooked, set it aside to cool slightly.
Step 2: Roast the Vegetables
Preheat your oven to 400°F (200°C). On a large baking sheet, spread out the diced sweet potatoes, broccoli florets, red bell pepper slices, and zucchini rounds. Drizzle the vegetables with olive oil, then sprinkle them with cumin, smoked paprika, garlic powder, salt, and pepper. Toss everything together to ensure the vegetables are well-coated with the oil and seasonings. Roast the vegetables in the oven for 25-30 minutes, turning halfway through, until they are tender and slightly caramelized on the edges.
Step 3: Roast or Sauté the Chickpeas
While the vegetables are roasting, you can prepare the chickpeas. For a crunchy texture, you can roast the chickpeas alongside the vegetables by spreading them out on another baking sheet, drizzling them with olive oil, and seasoning with salt, pepper, and a pinch of paprika. Roast them for 20-25 minutes or until crispy. Alternatively, for a quicker method, you can sauté the chickpeas in a pan over medium heat with a drizzle of olive oil, salt, and your favorite spices for about 10 minutes.
Step 4: Prepare the Tahini Dressing
While the veggies and chickpeas are cooking, make the tahini dressing. In a small mixing bowl, whisk together the tahini, minced garlic, lemon juice, maple syrup, and a pinch of salt and pepper. Slowly add warm water, a tablespoon at a time, while whisking until the dressing reaches your desired consistency. It should be smooth and pourable, but not too thin. Taste and adjust the seasoning if needed.
Step 5: Assemble the Buddha Bowl
Once all the components are ready, it’s time to assemble your Buddha bowl. Start by placing a generous scoop of quinoa into the base of each bowl. Next, add a handful of mixed greens on one side, and then arrange the roasted vegetables, chickpeas, and sliced avocado (if using) around the bowl. Sprinkle with pumpkin seeds or sunflower seeds for extra crunch, and garnish with fresh herbs like parsley or cilantro. Drizzle the tahini dressing over the top, or serve it on the side.
Notes
- – When roasting vegetables, make sure they are spread out in a single layer to ensure they roast evenly. Overcrowding the pan can cause them to steam instead of roast.
- – The tahini dressing can be stored in an airtight container in the fridge for up to a week, making it a great option for meal prepping.
- – If you prefer your chickpeas to be extra crunchy, roast them for an additional 5-10 minutes, but keep an eye on them to avoid burning.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 450
- Sodium: 320mg
- Fat: 20g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 12g