Bowls, Dinner, Healthy, Lunch, Main Course, Meals
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Mediterranean Buddha Bowl

This healthy Mediterranean Buddha Bowl with roasted cauliflower, falafels, hummus, beetroot tahini and a medley of vegetables is served with quinoa brown rice. Packed full of flavors, this is an easy to make recipe for a nutritious meal!

A colorful mix of roasted cauliflower, fresh vegetables, and a medley of sauces, this Mediterranean Buddha Bowl is a great mix of textures and flavors. With savory, sweet, and deeper notes all finding their way through, it’s not only appetizing to look at, but super healthy!

This bowl is a super simple mix of a fresh parsley salad, pickled purple cabbage, falafel, hummus,  olives, beet and yogurt tahini, roasted cauliflower, and quinoa brown rice! The fresh veggies add a nice lightness to the dish that complements the deeper flavor of those gorgeous, golden brown falafels. The hummus and two types of tahini are a zingy dressing to tie this bowl together and really just add a great nutty aroma.

A perfect weeknight dinner that features so many vegetables and healthy fats and can be thrown together in an hour, this Mediterranean Buddha Bowl is truly a trick you need to have up your sleeve!

This healthy Mediterranean Buddha Bowl with roasted cauliflower, falafels, hummus, beetroot tahini and a medley of vegetables is served with quinoa brown rice. Packed full of flavors, this is an easy to make recipe for a nutritious meal!

 

 

 

4.75 from 4 votes
This healthy Mediterranean Buddha Bowl with roasted cauliflower, falafels, hummus, beetroot tahini and a medley of vegetables is served with quinoa brown rice. Packed full of flavors, this is an easy to make recipe for a nutritious meal!
Mediterranean Buddha Bowl
Prep Time
30 mins
Cook Time
45 mins
Total Time
1 hr 15 mins
 

This healthy Mediterranean Buddha Bowl with roasted cauliflower, falafels, hummus, olives, beetroot tahini and a medley of vegetables is served with quinoa brown rice. Packed full of flavors, this is an easy to make recipe for a nutritious meal!

Course: Dinner, Lunch, Main Course
Cuisine: Mediterranean
Keyword: bowl, healthy
Servings: 4
Calories: 568 kcal
Author: Nidhi Bothra
Ingredients
Cauliflower:
  • 1 cauliflower , broken into florets
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 2 tbsp lemon zest
  • 2 tbsp zaatar seasoning
  • 2 tsp turmeric powder
  • 1/2 tsp paprika
  • salt , to taste
  • black pepper , to taste
Falafel:
  • 1 1/2 cup chickpeas (garbanzo beans) , soaked overnight
  • 1/2 cup onions , diced
  • 1 cup parsley , chopped
  • 1 cup cilantro , chopped
  • 3 cloves garlic , chopped
  • 1 green chili , chopped
  • 1 tsp roasted cumin powder
  • 1/2 tsp cardamom powder
  • 1/2 tsp baking soda
  • 2 tbsp besan (chickpeas flour)
  • 2 tsp sesame seeds
  • salt , to taste
  • black pepper , to taste
  • oil , for frying
Hummus:
  • 1 1/2 cup chickpeas (garbanzo beans) , boiled and drained
  • 3 cloves garlic
  • 2-3 tbsp lemon juice
  • 1/3 cup tahini paste , store bought or see notes for recipe
  • 2 tbsp olive oil
  • 1/2 tsp cumin powder
  • 2 tbsp water , or as needed
  • salt , to taste
Yogurt Tahini :
  • 1/2 cup hung curd or greek yogurt
  • 2 tbsp tahini paste , store bought or see notes for recipe
  • 1 tbsp lemon juice
  • salt , to taste
  • pinch sugar
Beet Tahini:
  • 1/4 cup hung curd or greek yogurt
  • 3 tbsp tahini paste , store bought or see notes for recipe
  • 1 tbsp lemon juice
  • 1 small beetroot , boiled and diced
  • 1 clove garlic
  • 1/2 tsp smoked paprika
  • 1/2 tsp cayenne pepper
  • salt , to taste
  • pinch black pepper
Tomato-Parsley Salad:
  • 1/2 cup cherry tomatoes , quartered
  • 3/4 cup parsley , finely chopped
  • 2 tbsp olive oil
  • 1 tsp lemon juice
  • salt , to taste
  • black pepper , to taste
Purple Cabbage Salad:
  • 2 cups purple cabbage , shredded
  • 1/4 cup vinegar
  • 1/4 cup water
  • 1 tsp salt
  • 1 tsp sugar
Quinoa-Brown Rice:
  • 1 cup quinoa brown rice blend
Others:
  • kalamata olives
  • feta cheese , cubed
  • pita bread , toasted
Instructions
Cauliflower:
  1. Mix the cauliflower florets along with the oil, lemon juice, lemon zest, and seasonings.
  2. Transfer to a lined baking tray and bake for 15 minutes at 350oF/180oC till golden in color. Make sure to toss the florets half way through.

Falafel:
  1. Blend the chickpeas, onion, parsley, cilantro, garlic, chili, and spices using a food processor into a grainy paste.

  2. Mix in the gram flour, sesame seeds and baking soda and transfer to a separate bowl.

  3. Refrigerate the mixture for at least 30 minutes (ideally an hour).
  4. Once chilled, heat up some cooking oil in a large saucepan. Now, form small balls or patties using the mixture. They should be about 1 inch in diameter.

  5. Fry until golden brown or until crispy! You can also pan fry them with a splash of olive oil and a hot skillet, again cooking them until crispy. Baking would also work great, just cook for 25-30 minutes on 425oF.

Hummus:
  1. Blend all the ingredients using a food processor until fairly smooth. Add more water as needed to adjust the consistency.

Yogurt Tahini:
  1. Blend everything until smooth using a food processor.
Beet Tahini:
  1. Blend everything until smooth using a food processor.
Tomato-Parsley Salad:
  1. Mix together all the ingredients until well combined.
Purple Cabbage Salad:
  1. Mix together all the ingredients and chill for at least 1 hours prior to serving.
Quinoa-Brown Rice:
  1. Cook quinoa - brown rice according to the package instructions

Assemble:
  1. Take six bowls, divide everything equally and serve right away. If you are making it in advance, store everything separately and then assemble just before serving.

Recipe Notes
  • Tahini Paste Recipe - 1 cup toasted white sesame seeds, 2 tbsp olive/grapeseed/avocado oil and salt. Blend sesame seeds and salt in a blender or food processor, taking breaks in between. Slowly add oil to encourage the seeds to blend, which take a few minutes. When you have a smooth paste at your desired consistency, store it in an airtight container.
  • Don't  restrict yourself to quinoa brown rice blend. You can use any grain you love - couscous, millet,  farro, brown rice, quinoa or your favorite grain.
Nutrition Facts
Mediterranean Buddha Bowl
Amount Per Serving
Calories 568 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 5g31%
Cholesterol 1mg0%
Sodium 425mg18%
Potassium 1684mg48%
Carbohydrates 64g21%
Fiber 24g100%
Sugar 20g22%
Protein 20g40%
Vitamin A 2355IU47%
Vitamin C 108mg131%
Calcium 286mg29%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.

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This healthy Mediterranean Buddha Bowl with roasted cauliflower, falafels, hummus, beetroot tahini and a medley of vegetables is served with quinoa brown rice. Packed full of flavors, this is an easy to make recipe for a nutritious meal!

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