Chickpea & Quinoa Buddha Bowl

Why You’ll Love This Recipe

This Chickpea & Quinoa Buddha Bowl is easy to make, versatile, and full of vibrant flavors. The chickpeas add a savory, crunchy element, while the quinoa provides a hearty and filling base. The bowl is loaded with fresh veggies, making it as colorful as it is nutritious. The dressing, often a simple mix of tahini or lemon juice with olive oil, brings all the ingredients together for a burst of flavor. It’s a perfect meal for anyone seeking a plant-based, gluten-free option that’s healthy, quick, and satisfying.

Ingredients

For the bowl:

• 1 cup quinoa (uncooked)

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 tablespoon olive oil

• 1 teaspoon ground cumin

• 1/2 teaspoon paprika

• Salt and pepper to taste

• 1 cup shredded carrots

• 1 cucumber, sliced

• 1/2 avocado, sliced

• 1/2 cup cherry tomatoes, halved

• 1/4 cup red cabbage, thinly sliced (optional)

• Fresh cilantro or parsley for garnish

For the dressing:

• 2 tablespoons tahini (or lemon juice for a lighter version)

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• 1 teaspoon maple syrup or honey

• Salt and pepper to taste

• 2-3 tablespoons water (to thin the dressing, as needed)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

For the bowl:

1. Cook the quinoa: Rinse the quinoa under cold water. In a medium pot, add 2 cups of water (or vegetable broth for extra flavor) and bring it to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 12-15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and set aside to cool.

2. Season the chickpeas: Heat olive oil in a pan over medium heat. Add the chickpeas, cumin, paprika, salt, and pepper. Sauté for about 5-7 minutes, stirring occasionally, until the chickpeas are lightly crispy and golden. Remove from heat and set aside.

3. Prepare the vegetables: While the quinoa and chickpeas are cooking, slice the cucumber, halve the cherry tomatoes, and shred the carrots. Slice the avocado and prepare any other vegetables you’d like to include.

For the dressing:

1. Mix the dressing: In a small bowl or jar, whisk together the tahini, olive oil, lemon juice, maple syrup (or honey), salt, and pepper. Add water a little at a time to achieve your desired dressing consistency. Taste and adjust seasoning as needed.

To assemble the bowl:

1. Assemble the Buddha bowl: Start by adding a scoop of quinoa to the base of each bowl. Arrange the sautéed chickpeas, shredded carrots, cucumber, tomatoes, avocado, and red cabbage (if using) on top of the quinoa.

2. Drizzle with dressing: Drizzle the dressing over the bowl and garnish with fresh cilantro or parsley.

3. Serve and enjoy: Serve immediately or store in the fridge for meal prep. Enjoy!

Servings and Timing

• Servings: 2-3

• Prep Time: 15 minutes

• Cook Time: 20 minutes

• Total Time: 35 minutes

Variations

• Add More Protein: For extra protein, add edamame, tempeh, or a boiled egg on top.

• Different Grains: Substitute quinoa with brown rice, couscous, or farro for variety.

• Greens: Add fresh leafy greens such as spinach, kale, or arugula for more veggies and nutrients.

• Spicy Version: Top with hot sauce or drizzle with a spicy tahini sauce for a little kick.

Storage/Reheating

• Storage: Store the components of the bowl separately in airtight containers for up to 3 days in the refrigerator.

• Reheating: If you prefer warm quinoa and chickpeas, you can reheat them in the microwave or on the stovetop before assembling the bowls.

• Freezing: You can freeze the chickpeas and quinoa separately for up to 3 months. Fresh veggies and avocado should be added after thawing and reheating.

FAQs

1. Can I use canned chickpeas for this recipe?

Yes, canned chickpeas work perfectly in this recipe! Just be sure to drain and rinse them before using.

2. Can I use a different grain besides quinoa?

Yes, you can substitute quinoa with brown rice, couscous, or even farro. You can also use a gluten-free grain like millet or buckwheat for a different texture.

3. Can I add more vegetables to the bowl?

Absolutely! This recipe is very customizable, so feel free to add any vegetables you like, such as bell peppers, zucchini, sweet potatoes, or steamed broccoli.

4. Can I make the dressing without tahini?

Yes, you can omit tahini and use lemon juice or vinegar for a lighter dressing, or add some olive oil and a bit of mustard to achieve a similar consistency.

5. Can I make this bowl ahead of time?

Yes, you can prepare all the components in advance. Keep the dressing in a separate container and drizzle it over the bowl just before serving.

6. Can I add a sauce to the bowl?

Yes, you can add a sauce such as a tahini dressing, avocado sauce, or even a spicy sriracha mayo for extra flavor.

7. How can I make this bowl spicier?

Add chopped jalapeños, a drizzle of sriracha, or a sprinkle of red pepper flakes for extra heat. You can also add spicy seasoning to the chickpeas while sautéing.

8. Can I use a different type of bean?

Yes, you can substitute chickpeas with other beans like black beans, kidney beans, or white beans for a different flavor and texture.

9. How can I make the quinoa fluffier?

To make your quinoa fluffier, rinse it well before cooking to remove excess starch. Also, make sure you fluff the quinoa with a fork once it’s cooked.

10. Is this recipe gluten-free?

Yes, this Chickpea & Quinoa Buddha Bowl is naturally gluten-free, making it a great option for those with gluten sensitivities or looking for a gluten-free meal.

Conclusion

The Chickpea & Quinoa Buddha Bowl is a delicious, nutrient-packed, and customizable meal that’s perfect for lunch, dinner, or meal prepping. The combination of protein-rich chickpeas, hearty quinoa, fresh vegetables, and a tangy dressing makes for a satisfying, wholesome meal that’s both healthy and full of flavor. This recipe is vegan, gluten-free, and can be easily adapted to suit your tastes or dietary preferences. Enjoy this vibrant, nutritious bowl as a delicious and filling meal!