Mediterranean Buddha Bowl

This Mediterranean Buddha Bowl is a healthy and delicious vegetarian meal comprising of small portions of colorful veggies and fruits (usually served raw), nuts and seeds, healthy whole grains like quinoa, roasted sweet potatoes, and plant protein like chickpeas, and homemade hummus all served in a single bowl. You can choose to serve this vegan and gluten-free Mediterranean buddha bowl warm or cold as it tastes great either way! Believe me, you will fall in love with this colorful protein and fiber-rich,  plant-based buddha bowl meal once you try it. It is like having a rainbow on your platter which is fresh, healthy and satisfying.

What is Mediterranean Food?

Mediterranean food includes staple dishes from European countries such as Greece, Italy, and Spain; North African countries, such as Algeria, Libya, and Morocco; and Middle Eastern countries, such as Lebanon, Syria, and Turkey. This region is rich in a wide variety of ingredients and spices that make even the simple food flavorful. Basically, a Mediterranean diet is rich in lean proteins, like chicken, fish, and legumes; fresh fruits and vegetables; whole, unprocessed grains; seeds and nuts; healthy fats like olive oil; and a limited intake of dairy and red meats.

What is a Buddha Bowl?

A buddha bowl is a vegetarian meal, served on a single bowl or high-rimmed plate, which consists of small portions of several foods, served cold. These may include whole grains such as quinoa or brown rice, plant proteins such as chickpeas or tofu, and vegetables. I love buddha bowls as they serve as a detox, refreshing plant-based diet which are rich in proteins, healthy fats, fresh fruits, and vegetables. Buddha bowls bring so many colors on your palate which not only uplift your mood but are nutritious and filling too. And the best part is that it includes minimal cooking and is mess-free.

Mystique Mediterranean on Foodie Monday Blog Hop

It is Monday and us food bloggers of Foodie Monday Blog Hop are back with yet another interesting theme today. It is our 222nd week on this gourmet Facebook group and we have Mystique Mediterranean as the theme for this week. It was Archana di's turn to propose the theme and between any gravy dishes and Mediterranean food, the later won maximum votes. Archana di who blogs at The Mad Scientists Kitchen is a versatile blogger and her space is home to many authentic Goan recipes and other healthy and easy recipes from around the globe. I have already tried a few dishes from her blog bookmarked a couple of them to try out later. Sweet Potato Bruschetta is among the ones from her space which was a huge hit at my place. Baked Gobi Musallam is the next on my list. Do check out her space for many interesting recipes. Archana di wanted us to cook any dish from Mediterranean Cuisine. I already have Hummus, Tahini, Mediterranean Cauliflower Rice, Msemen- Moroccan Square Pancake , Spanish Chickpea and Spinach Stew, Watermelon Gazpacho from Spanish Cuisine, Batata Harra, Lebanese spiced potato on my blog. Buddha bowl was on my to-do list for a long time, so I thought why not share a Mediterranean meal in a Buddha Bowl for this theme.
                                                                      
What are the foods going into this Mediterranean Buddha Bowl?

There is no fixed menu and the buddha bowl can have small portions of vegetables and fruits, nuts and seeds in any order and of your choice, it has whole grains like quinoa or brown rice, a plant-based protein source like tofu, chickpeas, etc. My Mediterranean Buddha Bowl has a beetroot hummus, cooked quinoa, boiled chickpeas seasoned with lime juice, black pepper, and salt, roasted sweet potatoes, blanched baby spinach topped with toasted sesame seeds, cucumber, onions, some orange wedges, plum, and walnuts. This may sound a lot of cooking and time consuming but it is not. You just have to plan the chopping and cooking wisely. While the sweet potatoes are getting roasted in the oven , you can cook the quinoa and blanch the spinach on the gas top and do the chopping work simultaneously.

                                  

Beetroot Hummus: Hummus is a very popular dip from Middle Eastern Cuisine. A traditional Hummus is made from cooked, mashed chickpeas and blended with tahini (sesame seeds paste), garlic cloves, and seasonings like salt, black pepper, and fresh lemon juice. I have just added a small piece of boiled beetroot while making hummus to get this gorgeous pink colored beetroot hummus. Click here for the stepwise recipe.

Blanched Spinach: I have taken a handful of baby spinach and blanched it in boiling water for a minute or so and transferred immediately to a bowl of ice-cold water. Further, I have topped this blanched spinach with toasted sesame seeds and seasoned it with lime juice and black pepper.

Fruits Vegetables Nuts and Seeds: You may use as many salad vegetables as you wish in this Mediterranean Buddha Bowl like red onions, cucumber, carrots, beetroots, tomatoes, cauliflower rice, bell peppers, etc. You may also use any fruit, seeds, and nuts of your choice. I have used oranges, plums, sesame seeds and walnuts in this platter.

Roasted Sweet Potatoes: Sweet potatoes are a great source of fiber, vitamins, and minerals. It supports healthy vision, promotes a healthy digestive system and improves the immune system. I have used an Indian variety of sweet potatoes. Wash and peel and make bite-size chunks of sweet potato. Brush them with olive oil and a spice mix ( red chili powder, turmeric powder, roasted cumin powder), salt and minced garlic and roast them in an oven.

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves: 2

Ingredients for roasted sweet potatoes:

• 1 medium-sized sweet potato
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon red chili powder
• 1/2 teaspoon roasted cumin powder
• 1/4 teaspoon turmeric powder (optional)
• Rock salt to taste 

Method:

1. Wash the sweet potato well to remove dirt and mud. Peel it and chop into thick roundels. Further, chop the roundels into equal size chunks which ensure even cooking.

• 
• 2. In a bowl take the spice powders, minced garlic, salt, and oil. Mix everything well and add the sweet potato chunks to it. Using your fingers apply the spice marinade to the chunks.

3. Meanwhile, preheat the oven at 200 degrees Celcius for 15 minutes. Line the baking tray with aluminum foil and arrange the marinated sweet potato chunks on it. Transfer the tray to the preheated oven and roast the sweet potatoes for 20-25 minutes at 200 degrees Celcius. Insert a toothpick or fork into the sweet potato chunk to test its doneness.

Quinoa is one of the world's most popular health foods. A gluten-free high-protein, high-fiber, and low-fat grain, Quinoa is one of the few plant foods that contain all none amino acids. It is also high in magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin-E, and various beneficial antioxidants. Click here for stepwise instructions on how to cook quinoa.

Preparation time: 5 minutes
Cooking time: 15 minutes
Serves: 2

Ingredients:

• 1/2 cup organic Quinoa
• 1 cup water 
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 1 teaspoon lemon juice

Method:

1. Place the quinoa in a fine-mesh strainer and rinse thoroughly under cold running water to remove the bitterness. Drain and keep aside. Heat 2 cups of water in a saucepan. The ratio is 2 cup water to 1 cup raw quinoa. Add the drained quinoa to the water with a dash of salt and bring to a rolling boil.

                                

                                

2. Reduce to a simmer, cover and cook for about 10-12 minutes or until the quinoa turns tender and all the water gets absorbed. let the saucepan remain covered for 5 minutes after putting off the flame. On cooking the quinoa turns slightly translucent and we can see tiny spirals/germ (appear like small tails) coming out from the quinoa seed. Fluff it gently with a fork and allow to cool down at room temperature.

                               

                               

Chickpeas: The fiber, potassium, iron, magnesium, Vitamin B and selenium in chickpeas, all keep the heart-healthy. Chickpeas contain no cholesterol too. You may choose to roast the canned or boiled chickpeas as we did for the sweet potatoes. My family is comfortable having boiled chickpeas seasoned with rock salt, black pepper, and lemon juice as a salad, so I kept it simple.

Assembling the Mediterranean Buddha Bowl: Once you are ready with the chopped veggies and fruits, cooked quinoa, chickpeas, and hummus, you are good to serve. You just have to place small portions of all of this onto your bowl in an appealing and color coordinating way. 

                           

I hope some of you would love to try out this recipe. If you do so, feel free to share your feedback with us in the form of likes and comments in the comment section below this post. All your suggestions are also more than welcome. If you like my work and feel it is worth following, do hit the follow button at the top right corner of this blog. Your appreciation means a lot to me. For more recipes and new updates follow us on social media.

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Related Posts:

• Mediterranean Cauliflower Rice

                             

• Spanish Chickpea and Spinach Stew

                             

• Msemen- Moroccan Square Pancake

                            

• Poached Pears in spiced citrus juices

                            

• Batata Hara - Lebanese Spiced Potato Salad