How to Make Mediterranean Buddha Bowl Recipe

Joshuaon

This Mediterranean Buddha Bowl is a vibrant, nutrient-dense meal packed with anti-inflammatory ingredients, healthy fats, fiber, and protein. It’s a perfect low-carb, gluten-free, and thyroid-friendly dish. Featuring fresh vegetables, olives, chickpeas (or a low-carb alternative), and a creamy tahini dressing, this bowl is both satisfying and nourishing.

Key Nutrients

  • Healthy fats from olives, olive oil, and tahini support brain and heart health.
  • High fiber from greens, cucumbers, and tomatoes for better digestion.
  • Plant-based protein from chickpeas (or alternatives like hemp seeds or tofu).
  • Anti-inflammatory ingredients like lemon, garlic, and extra virgin olive oil.

Prep Time

15 minutes

Servings

2

Ingredients

Base Ingredients

  • 1 cup cooked quinoa (or couscous)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, sliced
  • 1 cup chickpeas, rinsed and drained
  • 1/2 cup Kalamata olives
  • 1/2 cup diced orange bell peppers
  • 1/4 cup red onion, diced
  • 1/4 cup crumbled feta cheese (optional; omit or use dairy-free feta for a vegan alternative)

For the Hummus Center

  • 1/2 cup hummus (store-bought or homemade)
  • 1 tbsp olive oil (for drizzling)

For Garnish

  • 2 tbsp chopped fresh parsley
  • Pinch of turmeric or paprika for color (optional)

For the Dressing

  • 3 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 garlic clove, minced
  • Salt and pepper to taste

Instructions

  1. Prepare the Base Ingredients:
  • Cook quinoa according to package instructions and allow it to cool.
  • Arrange the quinoa, cherry tomatoes, cucumber, chickpeas, olives, bell peppers, and red onion in separate sections within a large bowl.
  1. Add the Hummus Center:
  • Place the hummus in the center of the bowl and drizzle olive oil over the top for extra creaminess.
  1. Make the Dressing:
  • In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, oregano, minced garlic, salt, and pepper.
  1. Drizzle and Garnish:
  • Pour the dressing evenly over the bowl’s contents.
  • Sprinkle fresh parsley and a pinch of turmeric or paprika (if using) for added flavor and presentation.
  1. Serve:
  • Enjoy the Mediterranean Buddha Bowl as a main course or a hearty side. Mix all ingredients just before eating to combine flavors.

Tips for Success

  • Add a protein boost with grilled chicken, falafel, or tofu.
  • Use leftover roasted vegetables for a warm version of this bowl.
  • Store dressing separately if preparing ahead to keep ingredients fresh.

Nutritional Information (Per Serving, Approximate Values)

  • Calories: ~400-450 kcal
  • Protein: ~15g
  • Fat: ~30g
  • Carbs: ~25g
  • Fiber: ~8g
  • Net Carbs: ~17g

This Mediterranean Buddha Bowl is a delicious and wholesome meal that’s easy to prepare and perfect for anyone looking for a healthy, low-carb, and anti-inflammatory dish. Enjoy!

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