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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!

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!

Course Dinner, Lunch, Main Course
Cuisine Mediterranean
Keyword bowl, healthy
Custom Category Bowls, International Cuisine, Meals
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
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 (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:

  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.