Mediterranean Buddha Bowl
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!
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 (gram or chickpea 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:
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Mix the cauliflower florets along with the oil, lemon juice, lemon zest, and seasonings.
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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:
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Blend the chickpeas, onion, parsley, cilantro, garlic, chili, and spices using a food processor into a grainy paste.
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Mix in the gram flour, sesame seeds and baking soda and transfer to a separate bowl.
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Refrigerate the mixture for at least 30 minutes (ideally an hour).
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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.
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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:
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Blend all the ingredients using a food processor until fairly smooth. Add more water as needed to adjust the consistency.
Yogurt Tahini:
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Blend everything until smooth using a food processor.
Beet Tahini:
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Blend everything until smooth using a food processor.
Tomato-Parsley Salad:
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Mix together all the ingredients until well combined.
Purple Cabbage Salad:
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Mix together all the ingredients and chill for at least 1 hours prior to serving.
Quinoa-Brown Rice:
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Cook quinoa - brown rice according to the package instructions
Assemble:
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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.