Merken Experience the vibrant and wholesome flavors of the Mediterranean with this nourishing Buddha Bowl. This recipe brings together fluffy quinoa, perfectly roasted vegetables, and protein-packed chickpeas for a meal that is as satisfying as it is colorful. Topped with creamy hummus, tangy Greek yogurt, and salty feta, every bite is a delightful fusion of textures and ingredients.
Merken This bowl is a versatile masterpiece, perfect for those seeking a gluten-friendly and vegetarian option. The combination of warm roasted zucchini, bell peppers, and red onions provides a sweet, caramelized base that pairs beautifully with the fresh crunch of Kalamata olives and parsley.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 medium zucchini, chopped
- 1 red bell pepper, chopped
- 1 small red onion, sliced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- Salt and black pepper, to taste
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup hummus
- 1/2 cup Greek yogurt
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- Lemon wedges, for serving
Instructions
- Step 1
- Preheat the oven to 425°F (220°C).
- Step 2
- Spread zucchini, red bell pepper, red onion, and cherry tomatoes on a baking sheet. Drizzle with olive oil, sprinkle with oregano, cumin, salt, and black pepper. Toss to coat.
- Step 3
- Roast vegetables for 20–25 minutes, stirring halfway through, until tender and slightly caramelized.
- Step 4
- While vegetables roast, combine quinoa and water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
- Step 5
- Warm the chickpeas in a small skillet over medium heat for 2–3 minutes, seasoning lightly with salt if desired.
- Step 6
- Assemble bowls: Divide quinoa among 4 bowls. Arrange roasted vegetables, chickpeas, olives, hummus, Greek yogurt, and feta cheese on top.
- Step 7
- Garnish with chopped parsley and serve with lemon wedges.
Zusatztipps für die Zubereitung
To ensure your quinoa is perfectly fluffy, remember to let it stand covered for 5 minutes after cooking before fluffing it with a fork. For the vegetables, stirring them halfway through the roasting process helps achieve an even caramelization.
Varianten und Anpassungen
This recipe is easily adaptable to different dietary needs. For a vegan version, simply omit the feta cheese and use a plant-based yogurt. You can also substitute the quinoa with farro or brown rice if you prefer a different grain base.
Serviervorschläge
For an extra boost of protein, consider adding grilled chicken or shrimp to the bowl. Always serve with fresh lemon wedges on the side to provide a bright, zesty finish to the dish.
Merken Enjoy this Mediterranean Buddha Bowl as a wholesome lunch or a nourishing dinner. With 410 calories and 18g of protein per serving, it is a well-balanced meal that brings the flavors of the Mediterranean straight to your kitchen.
Rezept-Fragen und Antworten
- → Wie lange hält sich der Bowl im Kühlschrank?
Der zubereitete Bowl hält sich in einem luftdichten Behälter im Kühlschrank bis zu 3 Tage. Bewahre die Dressings und Toppings separat auf, um die Frische zu erhalten.
- → Kann ich das Gericht vegan zubereiten?
Ja, ersetze einfach den Schafskäse durch einen veganen Käse und verwende pflanzlichen Joghurt statt griechischem Joghurt. Der Rest des Gerichts ist von Natur aus vegan.
- → Welches Getreide kann ich statt Quinoa verwenden?
Farro, brauner Reis, Bulgur oder Freekeh eignen sich hervorragend als Alternative. Achte darauf, die Kochzeiten entsprechend anzupassen.
- → Wie kann ich den Bowl mit mehr Proteinen anreichern?
Füge gegrilltes Hähnchen, Garnelen oder hartgekochte Eier hinzu. Auch zusätzliche Kichererbsen oder weiße Bohnen erhöhen den Proteingehalt pflanzlich.
- → Kann ich das Gemüse vorher zubereiten?
Ja, das geröstete Gemüse kann bis zu 2 Tage im Voraus zubereitet und im Kühlschrank aufbewahrt werden. Erwärme es vor dem Servieren kurz in der Pfanne oder im Ofen.