Roasted veggie Buddha bowl with Chickpea

1 point per Serving

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:

1. – 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.
2. – 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.
3. – 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:

1. – If you’re short on time, you can use pre-cooked grains or canned chickpeas to speed up the preparation process.
2. – Leftover roasted vegetables can be stored in the fridge and reheated in the oven or on the stovetop for future meals.
3. – Don’t skip the fresh herbs — they add a burst of flavor that elevates the whole dish.