Introduction
The Zucchini & Chickpea Buddha Bowl with Herbed Yogurt is a delicious, nutrient-packed, plant-based meal that’s both filling and refreshing. It’s the perfect combination of roasted and fresh vegetables, warm chickpeas, and a creamy, tangy herbed yogurt sauce. This Buddha bowl is not only packed with fiber and protein but also brimming with flavors. It’s a versatile dish that you can easily adapt to include your favorite seasonal veggies or grains. Perfect for meal prep, it offers a vibrant and satisfying lunch or dinner option that’s both healthy and flavorful.
Ingredients:
For the Buddha Bowl:
- 2 medium zucchinis, sliced into half-moons
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 large carrot, shredded or julienned
- 1 red bell pepper, sliced thin
- 1 cup baby spinach
- 1 cup cooked quinoa or brown rice
- 1 small cucumber, thinly sliced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp cumin powder
- Salt and pepper, to taste
- 2 tbsp chopped fresh parsley
- 2 tbsp roasted sunflower seeds or pumpkin seeds
- 1 small avocado, sliced (optional)
- Lemon wedges, for serving
For the Herbed Yogurt Sauce:
- 1 cup plain Greek yogurt or dairy-free yogurt
- 2 tbsp fresh dill, finely chopped
- 1 tbsp fresh parsley, finely chopped
- 1 tbsp fresh mint, finely chopped
- 1 clove garlic, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt and pepper, to taste
Preparation:
Step 1: Roast the Vegetables
- Preheat the oven to 400°F (200°C).
- Place the sliced zucchini and drained chickpeas on a large baking sheet. Drizzle with olive oil, then sprinkle with smoked paprika, cumin, salt, and pepper. Toss well to ensure even coating.
- Spread the vegetables out in an even layer and roast for 20-25 minutes, or until the zucchini is tender and chickpeas are slightly crispy. Stir halfway through cooking for even roasting.
Step 2: Prepare the Grain Base
- While the vegetables are roasting, prepare your grain base. Cook quinoa or brown rice according to package instructions if it’s not pre-cooked.
- Once done, fluff with a fork and set aside to cool slightly.
Step 3: Make the Herbed Yogurt Sauce
- In a small bowl, combine the Greek yogurt, fresh dill, parsley, mint, minced garlic, lemon juice, and olive oil.
- Stir well until all ingredients are fully incorporated. Add salt and pepper to taste.
- Chill in the refrigerator until ready to use.
Step 4: Assemble the Buddha Bowl
- In a large serving bowl, start by adding a generous scoop of the quinoa or brown rice at the base.
- Arrange the roasted zucchini, chickpeas, cherry tomatoes, shredded carrots, red bell pepper slices, cucumber slices, and baby spinach around the bowl.
- Add the avocado slices, if using, for extra creaminess.
Step 5: Add the Finishing Touches
- Drizzle the Herbed Yogurt Sauce generously over the vegetables and grain.
- Sprinkle with chopped parsley and roasted sunflower seeds or pumpkin seeds for added crunch.
- Serve with lemon wedges on the side for an extra burst of freshness.
Cooking Note:
- To make the dish completely vegan, use a dairy-free yogurt alternative for the herbed yogurt sauce.
- The roasted vegetables can be prepped ahead of time and stored in the fridge for up to 3 days. Simply reheat or serve cold as per your preference.
- This Buddha bowl is highly customizable. Feel free to add other vegetables like sweet potatoes, broccoli, or green beans. The herbed yogurt can also be substituted with a tahini dressing or a balsamic vinaigrette if you prefer.
Serving Suggestions:
- Serve the Buddha Bowl slightly warm or at room temperature.
- Garnish with fresh herbs like cilantro or mint for extra flavor.
- Add a drizzle of extra virgin olive oil over the bowl for a richer taste.
- Serve with a side of pita bread or a slice of toasted sourdough for a more filling meal.
Tips:
- Batch Cooking: Cook extra quinoa or brown rice and store in the fridge for up to 5 days. This makes assembling quick Buddha bowls during the week super easy.
- Make it Spicy: Add a dash of cayenne pepper or a sliced fresh chili for a spicy kick.
- Protein Boost: Add a handful of toasted nuts like almonds or cashews, or toss in some crispy tofu for added protein.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Keep the yogurt sauce separate for best results.
- Marinated Chickpeas: For added flavor, marinate chickpeas in a mix of olive oil, garlic powder, lemon juice, and paprika before roasting.
Prep Time:
15 minutes
Cooking Time:
25 minutes
Total Time:
40 minutes
Nutritional Information:
- Calories: 450 per serving (approx.)
- Protein: 18g
- Carbohydrates: 55g
- Fat: 18g
- Sodium: 450mg
- Fiber: 12g
Conclusion
The Zucchini & Chickpea Buddha Bowl with Herbed Yogurt is a nourishing, colorful, and versatile dish perfect for a weeknight meal or a make-ahead lunch. It balances flavors and textures beautifully with the creamy herbed yogurt and crunchy roasted chickpeas. This Buddha bowl is a must-try for those looking to incorporate more plant-based meals into their diet without sacrificing taste or satisfaction.
PrintZucchini and Chickpea Buddha Bowl with Herbed Yogurt
- Total Time: 40 minutes
Ingredients
For the Buddha Bowl:
- 2 medium zucchinis, sliced into half-moons
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 large carrot, shredded or julienned
- 1 red bell pepper, sliced thin
- 1 cup baby spinach
- 1 cup cooked quinoa or brown rice
- 1 small cucumber, thinly sliced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp cumin powder
- Salt and pepper, to taste
- 2 tbsp chopped fresh parsley
- 2 tbsp roasted sunflower seeds or pumpkin seeds
- 1 small avocado, sliced (optional)
- Lemon wedges, for serving
For the Herbed Yogurt Sauce:
- 1 cup plain Greek yogurt or dairy-free yogurt
- 2 tbsp fresh dill, finely chopped
- 1 tbsp fresh parsley, finely chopped
- 1 tbsp fresh mint, finely chopped
- 1 clove garlic, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt and pepper, to taste
Instructions
Step 1: Roast the Vegetables
- Preheat the oven to 400°F (200°C).
- Place the sliced zucchini and drained chickpeas on a large baking sheet. Drizzle with olive oil, then sprinkle with smoked paprika, cumin, salt, and pepper. Toss well to ensure even coating.
- Spread the vegetables out in an even layer and roast for 20-25 minutes, or until the zucchini is tender and chickpeas are slightly crispy. Stir halfway through cooking for even roasting.
Step 2: Prepare the Grain Base
- While the vegetables are roasting, prepare your grain base. Cook quinoa or brown rice according to package instructions if it’s not pre-cooked.
- Once done, fluff with a fork and set aside to cool slightly.
Step 3: Make the Herbed Yogurt Sauce
- In a small bowl, combine the Greek yogurt, fresh dill, parsley, mint, minced garlic, lemon juice, and olive oil.
- Stir well until all ingredients are fully incorporated. Add salt and pepper to taste.
- Chill in the refrigerator until ready to use.
Step 4: Assemble the Buddha Bowl
- In a large serving bowl, start by adding a generous scoop of the quinoa or brown rice at the base.
- Arrange the roasted zucchini, chickpeas, cherry tomatoes, shredded carrots, red bell pepper slices, cucumber slices, and baby spinach around the bowl.
- Add the avocado slices, if using, for extra creaminess.
Step 5: Add the Finishing Touches
- Drizzle the Herbed Yogurt Sauce generously over the vegetables and grain.
- Sprinkle with chopped parsley and roasted sunflower seeds or pumpkin seeds for added crunch.
- Serve with lemon wedges on the side for an extra burst of freshness
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Nutrition
- Calories: 450 per serving (approx.)
- Sodium: 450mg
- Protein: 18g