Mediterranean Bowls
User Reviews
5.0
177 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
40 mins
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Servings
2 servings
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Calories
574 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Bowls
Report
This vegan Mediterranean Buddha Bowl is full of colorful veggies and plant-based protein like quinoa, roasted chickpeas, and hummus.
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Ingredients
For the roasted chickpeas:
- 1 teaspoon olive oil
- 1 can chickpeas drained, rinsed, and dried, skins discarded (see note 1)
- 1/4 teaspoon dried basil
- 1/4 teaspoon garlic powder
- Salt and freshly ground black pepper
For the quinoa:
- ½ cup uncooked quinoa rinsed
- 1 cup water
For the bowl:
- 2 cups lettuce torn or chopped into bite-sized pieces
- 1 cup grape tomatoes halved
- 2 cucumbers peeled, halved lengthwise and chopped
- 1 yellow bell pepper stemmed, seeded, and chopped
- 1/2 cup pitted kalamata olives
- 1/2 cup hummus (see note 2)
Instructions
To roast the chickpeas:
- Move an oven rack to the middle position and preheat oven to 400 degrees. Line a baking sheet with foil or parchment paper for easy cleanup.
- In a small bowl, combine chickpeas with olive oil, basil, garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Spread in a single layer on the prepared baking sheet.
- Bake for 30 minutes, stirring the chickpeas and rotating the baking sheet halfway through. Remove from the oven and cool slightly.
To make the bowl:
- Meanwhile, combine quinoa and water in a small microwave-safe bowl. Cover; microwave for 4 minutes on high. Remove from microwave, stir, and heat again for 2 minutes longer. Stir and let stand 1 minute in the microwave.
- Layer greens in the bottom of a bowl or on a platter. Arrange the grape tomato halves, cucumbers, bell pepper, olives, chickpeas, and quinoa in sections around the bowl. Spoon the hummus in the middle of the bowl and serve.
Equipments used:
Notes
- Chickpeas: To remove the skin, pour drained and rinsed chickpeas on a clean, dry kitchen towel. Rub vigorously until dried and the paper skins start to fall off (It is not required to remove all skins, but roasted chickpeas taste better if you do).
- Hummus: My favorite homemade hummus starts with dried chickpeas, not canned. Add classic flavors like lemon and garlic, and blend with plenty of tahini and olive oil.
- Yield: This recipe makes one large Buddha bowl, enough for 2 main-dish sized servings or 3-4 servings when accompanied by other foods such as pita bread or fruit salad.
- Storage: Leftovers can be stored in the refrigerator for up to 4 days. The chickpeas will soften in the first hours after coming out of the oven.
- Make ahead: The bowl can be assembled in advance, covered with plastic wrap, and stored in the refrigerator.
Nutrition Information
Show Details
Serving
1 bowl
Calories
574kcal
(29%)
Carbohydrates
79g
(26%)
Protein
25g
(50%)
Fat
21g
(32%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
6g
Monounsaturated Fat
9g
Sodium
3736mg
(156%)
Potassium
1215mg
(35%)
Fiber
20g
(80%)
Sugar
5g
(10%)
Vitamin A
1352IU
(27%)
Vitamin C
123mg
(137%)
Calcium
184mg
(18%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 574 kcal
% Daily Value*
| Serving | 1 bowl | |
| Calories | 574kcal | 29% |
| Carbohydrates | 79g | 26% |
| Protein | 25g | 50% |
| Fat | 21g | 32% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 3736mg | 156% |
| Potassium | 1215mg | 26% |
| Fiber | 20g | 80% |
| Sugar | 5g | 10% |
| Vitamin A | 1352IU | 27% |
| Vitamin C | 123mg | 137% |
| Calcium | 184mg | 18% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
177 reviews
Excellent
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