Description
Roasted Veggie & Chickpea Buddha Bowl
Ingredients
For the Bowl:
1 cup cooked quinoa or brown rice
1 cup broccoli florets
1 cup carrots, sliced
1 can (15 oz) chickpeas, drained and rinsed
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
1/2 tsp cumin
Salt & pepper to taste
For the Tahini Sauce:
3 tbsp tahini
1 tbsp lemon juice
1 tbsp maple syrup
2 tbsp water (adjust for desired consistency)
Salt to taste
Optional Garnish:
Fresh parsley, chopped
Directions
Roast the Veggies & Chickpeas: Preheat oven to 400°F (200°C). Toss broccoli, carrots, and chickpeas with olive oil, garlic powder, smoked paprika, cumin, salt, and pepper. Spread evenly on a baking sheet and roast for 20-25 minutes, stirring halfway through, until golden and tender.
Prepare the Tahini Sauce: In a small bowl, whisk together tahini, lemon juice, maple syrup, water, and salt until smooth. Adjust the water for your preferred consistency.
Assemble the Bowl: Divide the cooked quinoa or rice into bowls. Top with the roasted veggies and chickpeas.
Drizzle & Serve: Drizzle with tahini sauce, sprinkle with fresh parsley, and enjoy!
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2
Calories: 320 kcal per serving
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Step-by-Step Guide
Follow these detailed instructions for a foolproof Buddha bowl. First, preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. In a large mixing bowl, combine the broccoli florets, sliced carrots, and drained chickpeas. Drizzle with 2 tablespoons of olive oil and sprinkle the garlic powder, smoked paprika, cumin, salt, and pepper over the top. Toss thoroughly until every piece is evenly coated. Spread the mixture in a single layer on your prepared baking sheet. Roast for 20-25 minutes, remembering to stir and flip everything at the 12-minute mark for even browning.
While the vegetables roast, prepare your base grain. Fluff 1 cup of cooked quinoa or brown rice with a fork. Next, make the tahini sauce by combining 3 tablespoons of tahini, 1 tablespoon of lemon juice, and 1 tablespoon of maple syrup in a small bowl. The mixture will thicken initially. Add water, one tablespoon at a time, whisking vigorously until you achieve a smooth, drizzle-able consistency. Season with a pinch of salt. Finally, assemble your bowls by dividing the grain, then topping with the hot roasted veggies and chickpeas.
Serving Suggestions
This bowl is highly customizable. For added creaminess, top with half an avocado or a dollop of dairy-free yogurt. Add a crunchy element with a sprinkle of sunflower seeds or slivered almonds. If you enjoy a spicy kick, mix a pinch of cayenne pepper into the tahini sauce or add a dash of hot sauce. This recipe is perfect for meal prep; store the components separately in airtight containers in the refrigerator for up to 4 days. Assemble and add the sauce just before eating to keep the roasted vegetables crisp.
How-to Summary
In summary: Season and roast chickpeas and veggies at 400°F for 20-25 mins. Whisk tahini, lemon juice, maple syrup, and water to create a sauce. Assemble a bowl with a quinoa base, top with the roasted mixture, and finish with the tahini drizzle and fresh herbs.
Frequently Asked Questions
Can I use different vegetables? Absolutely. Sweet potatoes, bell peppers, zucchini, or cauliflower florets are excellent alternatives or additions. Just ensure they are cut to a similar size for even roasting.
My tahini sauce is too thick. What do I do? Simply add more water, one teaspoon at a time, while whisking continuously until it reaches a pourable consistency. The sauce will also thin out as the lemon juice incorporates fully.
How do I get my chickpeas extra crispy? Pat them completely dry with a clean kitchen towel after rinsing. Also, ensure they are not crowded on the baking sheet, giving them space allows moisture to escape.
Is this recipe gluten-free? Yes, all ingredients listed are naturally gluten-free. Always double-check your specific brands of spices and tahini to be certain.
Can I make this sauce nut-free? Traditional tahini is made from sesame seeds, which are seeds, not nuts. It is typically safe for those with nut allergies, but always check labels for cross-contamination warnings if it’s a severe concern.
Common Mistakes to Avoid
Avoid overcrowding the baking sheet, as this steams the vegetables instead of roasting them, resulting in soggy chickpeas. Do not skip drying the chickpeas; residual water hinders crisping. When making the tahini sauce, add water gradually. Adding too much at once can make the sauce too runny and difficult to thicken back up. Finally, do not dress the bowl long before eating, as the sauce will make the base grain soggy.
Conclusion
This Roasted Veggie & Chickpea Buddha Bowl is a testament to how simple, whole ingredients can create a meal that is both deeply satisfying and nourishing. The combination of warm, spiced roasted vegetables, protein-packed chickpeas, and a creamy, tangy tahini sauce offers a perfect balance of flavor and texture. It’s a versatile, plant-based recipe that simplifies healthy eating, whether for a quick weeknight dinner or a reliable meal-prep option. Enjoy the process of building your bowl and making it your own.