Mediterranean Buddha Bowl (Printable)

A wholesome Mediterranean bowl with quinoa, roasted vegetables, chickpeas, hummus, and feta—perfect for satisfying, nourishing meals.

# What You'll Need:

→ Grains

01 - 1 cup quinoa, rinsed
02 - 2 cups water

→ Vegetables

03 - 1 medium zucchini, chopped
04 - 1 red bell pepper, chopped
05 - 1 small red onion, sliced
06 - 1 cup cherry tomatoes, halved
07 - 2 tablespoons olive oil
08 - 1/2 teaspoon dried oregano
09 - 1/2 teaspoon ground cumin
10 - Salt and black pepper to taste

→ Legumes

11 - 1 can (15 ounces) chickpeas, drained and rinsed

→ Toppings

12 - 1/2 cup Kalamata olives, pitted and halved
13 - 1/2 cup hummus
14 - 1/2 cup Greek yogurt
15 - 1/2 cup feta cheese, crumbled
16 - 1/4 cup fresh parsley, chopped
17 - Lemon wedges for serving

# How to make it:

01 - Preheat the oven to 425°F.
02 - Spread zucchini, red bell pepper, red onion, and cherry tomatoes on a baking sheet. Drizzle with olive oil, sprinkle with oregano, cumin, salt, and black pepper. Toss to coat evenly.
03 - Roast vegetables for 20 to 25 minutes, stirring halfway through, until tender and lightly caramelized.
04 - Combine quinoa and water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
05 - Warm the chickpeas in a small skillet over medium heat for 2 to 3 minutes, seasoning lightly with salt if desired.
06 - Divide cooked quinoa among 4 bowls. Arrange roasted vegetables, chickpeas, olives, hummus, Greek yogurt, and feta cheese on top of each bowl.
07 - Garnish each bowl with chopped parsley and serve with lemon wedges.

# Recipe Expert Tips:

01 -
  • Every bite offers a different texture, so you never get bored halfway through the bowl.
  • It holds up beautifully in the fridge, which means lunch is already handled for tomorrow.
  • You can prep the components ahead and assemble them cold, warm, or somewhere in between.
  • It satisfies without that sluggish feeling an hour later, just steady energy and no regrets.
02 -
  • If the quinoa tastes bitter, you didn't rinse it long enough, run it under cold water until the water runs clear.
  • Roasting vegetables at a lower temperature will make them soft but not sweet, the high heat is what coaxes out the caramelization.
  • Don't assemble the bowls too far in advance or the quinoa will soak up all the moisture and turn pasty.
03 -
  • Toast the quinoa in a dry pan for a few minutes before cooking it, the nutty flavor deepens and makes it taste less like a health food obligation.
  • Toss the chickpeas with a tiny bit of olive oil and smoked paprika before warming them, it adds a layer of flavor that feels intentional.
  • Use a shallow bowl instead of a deep one so you can see all the components at once, it makes the meal feel more abundant and satisfying.
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