Zucchini and Chickpea Buddha Bowl with Herbed Yogurt

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

  1. Preheat the oven to 400°F (200°C).
  2. 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.
  3. 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

  1. While the vegetables are roasting, prepare your grain base. Cook quinoa or brown rice according to package instructions if it’s not pre-cooked.
  2. Once done, fluff with a fork and set aside to cool slightly.

Step 3: Make the Herbed Yogurt Sauce

  1. In a small bowl, combine the Greek yogurt, fresh dill, parsley, mint, minced garlic, lemon juice, and olive oil.
  2. Stir well until all ingredients are fully incorporated. Add salt and pepper to taste.
  3. Chill in the refrigerator until ready to use.

Step 4: Assemble the Buddha Bowl

  1. In a large serving bowl, start by adding a generous scoop of the quinoa or brown rice at the base.
  2. Arrange the roasted zucchini, chickpeas, cherry tomatoes, shredded carrots, red bell pepper slices, cucumber slices, and baby spinach around the bowl.
  3. Add the avocado slices, if using, for extra creaminess.

Step 5: Add the Finishing Touches

  1. Drizzle the Herbed Yogurt Sauce generously over the vegetables and grain.
  2. Sprinkle with chopped parsley and roasted sunflower seeds or pumpkin seeds for added crunch.
  3. 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:

  1. 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.
  2. Make it Spicy: Add a dash of cayenne pepper or a sliced fresh chili for a spicy kick.
  3. Protein Boost: Add a handful of toasted nuts like almonds or cashews, or toss in some crispy tofu for added protein.
  4. Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Keep the yogurt sauce separate for best results.
  5. 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.

Print
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Zucchini and Chickpea Buddha Bowl with Herbed Yogurt


  • Author: Imili Johnson
  • Total Time: 40 minutes

Ingredients

Scale

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

  1. Preheat the oven to 400°F (200°C).
  2. 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.
  3. 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

  1. While the vegetables are roasting, prepare your grain base. Cook quinoa or brown rice according to package instructions if it’s not pre-cooked.
  2. Once done, fluff with a fork and set aside to cool slightly.

Step 3: Make the Herbed Yogurt Sauce

  1. In a small bowl, combine the Greek yogurt, fresh dill, parsley, mint, minced garlic, lemon juice, and olive oil.
  2. Stir well until all ingredients are fully incorporated. Add salt and pepper to taste.
  3. Chill in the refrigerator until ready to use.

Step 4: Assemble the Buddha Bowl

  1. In a large serving bowl, start by adding a generous scoop of the quinoa or brown rice at the base.
  2. Arrange the roasted zucchini, chickpeas, cherry tomatoes, shredded carrots, red bell pepper slices, cucumber slices, and baby spinach around the bowl.
  3. Add the avocado slices, if using, for extra creaminess.

Step 5: Add the Finishing Touches

  1. Drizzle the Herbed Yogurt Sauce generously over the vegetables and grain.
  2. Sprinkle with chopped parsley and roasted sunflower seeds or pumpkin seeds for added crunch.
  3. 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

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