Ingredients

For the Buddha Bowl:

• 100 g quinoa (½ cup) or rice
• 1 sweet potato, peeled and diced
• 1 can (400 g) chickpeas, drained and rinsed (15 ounces)
• 1 avocado, sliced
• 1 carrot, thinly sliced
• 1 handful fresh spinach
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp cumin
• Salt and pepper, to taste

For the Dressing:

• 2 tbsp tahini (sesame paste)
• 1 tbsp lemon juice
• 1 tsp maple syrup or agave syrup
• 2 tbsp water (more if needed)
• Salt and pepper, to taste

Prep Time, Cooking Time, and Total Time

• Prep Time: 15 minutes
• Cooking Time: 25 minutes
• Total Time: 40 minutes
• Servings: 2-3 servings
• Kcal per serving: Approximately 450 kcal

Step-by-Step Instructions

1. Cook the Quinoa:

• Rinse the quinoa under cold water using a fine mesh strainer to remove its natural bitter coating (saponin).
• Add the quinoa and 1 cup of water to a medium saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until the water is absorbed.
• Fluff the quinoa with a fork and set aside.

2. Roast the Sweet Potatoes and Chickpeas:

• Preheat the oven to 200℃ (400°F).
• Place the diced sweet potato on one half of a baking sheet and the drained chickpeas on the other half.
• Drizzle the sweet potato with 1 tablespoon of olive oil, and sprinkle with paprika, cumin, salt, and pepper. Toss to coat.
• Roast for 20-25 minutes, or until the sweet potato is tender and golden brown, and the chickpeas are slightly crispy. Stir halfway through for even roasting.

3. Prepare the Vegetables:

• Thinly slice the carrot and set aside.
• Slice the avocado just before assembling the bowl to prevent browning.
• Rinse and pat dry the spinach.

4. Make the Tahini Dressing:

• In a small bowl, whisk together the tahini, lemon juice, maple syrup or agave syrup, and water. Adjust the consistency by adding more water as needed.
• Season with salt and pepper to taste. The dressing should be smooth and pourable.

5. Assemble the Buddha Bowl:

• Divide the cooked quinoa into serving bowls.
• Arrange the roasted sweet potato, chickpeas, sliced carrot, fresh spinach, and avocado on top of the quinoa.
• Drizzle the tahini dressing generously over the top.

6. Garnish and Serve:

• For extra flavor, sprinkle a pinch of paprika or freshly chopped parsley on top.
• Serve immediately while the sweet potatoes and chickpeas are warm, and enjoy!

Explanation of the Recipe: Why It’s Timeless

The Nourishing Quinoa and Chickpea Buddha Bowl with Creamy Tahini Dressing is timeless because it embodies the perfect balance of simplicity, nutrition, and flavor. Each ingredient serves a purpose, contributing to the overall balance of the dish. Quinoa provides a complete protein source, making this meal suitable for vegans and vegetarians looking to meet their protein needs. Sweet potatoes add a natural sweetness and are rich in fiber, vitamins A and C, and antioxidants. Chickpeas provide protein and texture, while avocado contributes healthy fats that are essential for brain function and heart health.

The dressing is the true star of this recipe. Tahini, made from ground sesame seeds, is full of healthy fats, vitamins, and minerals. When paired with lemon juice, maple syrup, and a bit of water, it creates a creamy dressing that perfectly complements the roasted flavors of the bowl. The combination of raw and cooked vegetables adds textural variety, making each bite interesting and satisfying.

Nutrition Facts (per serving)

• Calories: 450 kcal
• Protein: 12g
• Carbohydrates: 55g
• Fat: 18g
• Fiber: 12g
• Sugars: 8g
• Vitamin A: 160% of the Daily Value
• Vitamin C: 35% of the Daily Value
• Calcium: 10% of the Daily Value
• Iron: 20% of the Daily Value

FAQs

1. Can I substitute quinoa with another grain?
Yes, you can substitute quinoa with rice, couscous, or bulgur. Brown rice and farro are also excellent options for a heartier version.

2. How long can I store the Buddha bowl?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate and drizzle it right before serving to prevent the ingredients from becoming soggy.

3. What can I use instead of tahini?
If you don’t have tahini, you can use almond butter or cashew butter for a slightly different flavor profile. Adjust the water as needed to achieve the desired consistency.

4. Can I add more protein?
Absolutely! You can add grilled tofu, tempeh, or even a soft-boiled egg for an extra boost of protein.

Tips for Making

• Even Roasting: To ensure the sweet potato and chickpeas roast evenly, spread them out in a single layer on the baking sheet without overlapping.
• Customizable Ingredients: Feel free to add other vegetables such as roasted broccoli, sautéed kale, or cherry tomatoes for more variety.
• Dressing Variations: Experiment by adding a pinch of garlic powder or a splash of apple cider vinegar for added tanginess in the tahini dressing.

Storage Tips

• Refrigeration: Store any assembled bowl components in separate airtight containers to maintain freshness. Quinoa, sweet potatoes, and chickpeas can be kept in the fridge for up to 3 days.
• Reheating: Reheat the quinoa and roasted sweet potatoes in the microwave or on the stovetop. The chickpeas can be reheated in a skillet to regain their crispness.

Conclusion

The Nourishing Quinoa and Chickpea Buddha Bowl with Creamy Tahini Dressing is more than just a meal; it’s an experience that celebrates wholesome ingredients and bold flavors. This dish is timeless because it embodies simplicity while allowing for creativity and personalization. Whether enjoyed as a quick lunch, a balanced dinner, or meal prepped for the week, this bowl is as versatile as it is satisfying. It represents the shift towards mindful eating, where each ingredient is chosen for its flavor, texture, and nutritional benefit.

The beauty of the Buddha bowl lies in its adaptability—you can tweak it according to seasonal produce, dietary preferences, or personal taste. With its mix of tender roasted vegetables, protein-rich chickpeas, and the creamy tang of tahini dressing, this dish is bound to become a go-to favorite in your kitchen. So, grab your ingredients and create this nourishing masterpiece that fuels both body and soul.