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Roasted Vegetable & Chickpea Buddha Bowl with Silky Herb-Tahini Dressing
A sun-drenched assembly of golden-edged zucchini, sweet roasted peppers, and pillowy quinoa, this bowl brings the warmth of a Mediterranean afternoon to your lunch table. Every forkful layers earthy chickpeas, briny kalamata olives, and crumbled feta against a creamy, herb-flecked tahini dressing that ties it all together. It's the kind of meal that feels genuinely nourishing without sacrificing a single drop of pleasure. #mediterranean #vegetarian #quinoa #chickpeas #healthy #lunchbowl
40 min total
(Prep: 15 | Cook: 25)
2 servings
m3hungry ai
5 recipes
Quinoa, uncooked
0.75 cup
Water, bottled, generic
1.5 cup
Chickpeas, from canned, no added fat
1.0 10205
ZUCCHINI SQUASH, ZUCCHINI
250.0 grammar
Peppers, bell, red, raw
200.0 grammar
Tomatoes, grape, raw
200.0 grammar
Onions, red, raw
50.0 grammar
Oil, olive, salad or cooking
4.0 tablespoon
Garlic, raw
3.0 clove
Lemon juice, raw
2.5 fl oz
Tahini
2.0 90000
Parsley, fresh
1.5 tbsp
Dill weed, fresh
5.0 grammar
Olives, ripe, canned
50.0 grammar
FETA CRUMBLES
75.0 grammar
Salt, table
0.5 tbsp
Salt, table, iodized
1.0 grammar
Energy
1899.3 kilocalorie
Protein
68.9 grammar
Mufa 14:1
0.0 grammar
Mufa 15:1
0.0 grammar
Mufa 16:1
0.9 grammar
Mufa 17:1
0.1 grammar
Mufa 20:1
0.4 grammar
Mufa 22:1 C
0.0 grammar
Mufa 24:1 C
0.0 grammar
Oleic Acid (Omega-9)
58.0 grammar
ALA (Alpha-Linolenic Acid, Omega-3)
0.0 grammar
DHA (Docosahexaenoic Acid, Omega-3)
0.1 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
Linoleic Acid (Omega-6)
0.0 grammar
Pufa 18:3 N-6 C,c,c
0.0 grammar
Pufa 18:4
0.0 grammar
Pufa 20:2 N-6 C,c
0.0 grammar
Pufa 20:3 N-3
0.0 grammar
Pufa 20:3 N-6
0.0 grammar
Pufa 20:4
0.0 grammar
Pufa 21:5
0.0 grammar
Pufa 22:4
0.0 grammar
Pufa 22:5 N-3 (dpa)
0.0 grammar
Pufa 2:4 N-6
0.0 grammar
Palmitic Acid (C16:0)
11.2 grammar
Sfa 10:0
0.0 grammar
Sfa 12:0
0.0 grammar
Sfa 14:0
0.1 grammar
Sfa 15:0
0.0 grammar
Sfa 17:0
0.1 grammar
Sfa 20:0
0.3 grammar
Sfa 22:0
0.1 grammar
Sfa 24:0
0.0 grammar
Sfa 4:0
0.0 grammar
Sfa 6:0
0.0 grammar
Sfa 8:0
0.0 grammar
Stearic Acid (C18:0)
3.1 grammar
Tfa 16:1 T
0.0 grammar
Tfa 18:2 T Not Further Defined
0.0 grammar
Tfa 22:1 T
0.0 grammar
Dietary Fiber
36.2 grammar
Starch
66.6 grammar
Lactose
0.0 grammar
Maltose
0.0 grammar
Sucrose
1.2 grammar
Fructose
1.7 grammar
Galactose
0.0 grammar
Glucose
1.9 grammar
Carotene, Alpha
0.0 microgram
Carotene, Beta
447.7 microgram
Choline
185.1 milligram
Folate (Vitamin B9)
1290.9 microgram
Retinol
0.0 microgram
Vitamin A
1648.0 microgram
Vitamin B-12
0.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
3.1 milligram
Vitamin B1 (Thiamin)
1.3 milligram
Vitamin B2 (Riboflavin)
1.0 milligram
Vitamin B3 (Niacin)
7.9 milligram
Vitamin B5 (Pantothenic Acid)
1.2 milligram
Vitamin B7 (Biotin)
0.9 microgram
Vitamin C
333.0 milligram
Vitamin D
0.0 microgram
Vitamin E
12.5 milligram
Vitamin K
135.9 microgram
Calcium, Ca
689.6 milligram
Copper, Cu
2.5 milligram
Iron, Fe
19.6 milligram
Magnesium, Mg
581.4 milligram
Manganese, Mn
3.2 milligram
Phosphorus, P
1326.4 milligram
Potassium, K
2741.2 milligram
Selenium, Se
44.9 microgram
Sodium, Na
5229.3 milligram
Zinc, Zn
10.3 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
1.6 grammar
Alcohol, Ethyl
0.0 grammar
Arginine
1.5 grammar
Ash
14.9 grammar
Aspartic Acid
1.6 grammar
Betaine
803.3 milligram
Caffeine
0.0 milligram
Cholesterol
13.5 milligram
Cryptoxanthin, Beta
4.3 microgram
Cystine
0.3 grammar
Fluoride, F
0.2 microgram
Folic Acid
0.0 microgram
Glutamic Acid
2.5 grammar
Glycine
0.9 grammar
Histidine
0.5 grammar
Iodine, I
0.0 microgram
Isoleucine
0.7 grammar
Leucine
1.1 grammar
Lutein + Zeaxanthin
792.6 microgram
Lycopene
0.0 microgram
Lysine
1.0 grammar
Methionine
0.4 grammar
Nitrogen
0.3 grammar
Oleic Acid (Omega-9)
0.0 grammar
Phytosterols
119.6 milligram
Proline
1.0 grammar
Serine
0.8 grammar
Sugars, Added
0.0 grammar
Theobromine
0.0 milligram
Threonine
0.6 grammar
Tocopherol, Beta
0.2 milligram
Tocopherol, Delta
0.4 milligram
Tocopherol, Gamma
6.3 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.2 grammar
Tyrosine
0.4 grammar
Valine
0.8 grammar
Water
841.1 grammar
0
Rinse the quinoa thoroughly under cold running water, swirling it with your fingers until the water runs completely clear — this removes any bitter saponins. Transfer to a small saucepan with 1½ cups of fresh water, bring to a rolling boil, then reduce to a gentle simmer, cover tightly, and cook for 15 minutes until all the liquid is absorbed and each grain reveals a tiny translucent spiral tail. Remove from the heat and let it steam, still covered, for a further 5 minutes so the grains become perfectly light and separate.
1
While the quinoa rests, prep your vegetables: pat the zucchini dry and slice into ¼-inch half-moons, cut the red bell pepper into bite-sized chunks, halve the cherry tomatoes, and finely dice the red onion. Arrange the zucchini and bell pepper in a single, uncrowded layer on a large baking sheet, drizzle with 2 tablespoons of olive oil, and season generously with salt and black pepper, tossing until every piece glistens with an even coating.
2
Roast the vegetables in a preheated 200°C (180°C fan) oven for 20–22 minutes, pausing at the 10-minute mark to stir them and expose fresh surfaces to the heat. By the end, the zucchini should be tender with lightly caramelised, golden-brown edges and the peppers should be just blistered and fragrant — you'll hear a satisfying sizzle when you open the oven door.
3
While the vegetables roast, make the herb-tahini dressing: whisk together 2 tablespoons of tahini and 75 ml of fresh lemon juice in a bowl — it will seize up and look alarmingly thick at first, but don't worry. Add the finely minced garlic, 2 tablespoons of olive oil, ½ teaspoon of salt, and a crack of black pepper, then whisk in cold water one tablespoon at a time for 2–3 minutes until the dressing loosens to a smooth, creamy, pourable consistency the colour of pale honey. Fold in the finely chopped parsley and dill and taste for seasoning.
4
Drain and rinse the chickpeas, then tip them into a small pan with a pinch of salt over medium heat for 3–4 minutes, stirring occasionally, until warmed through and gently steaming — you'll notice their earthy, nutty aroma lift as the heat does its work. They should be tender inside with just enough warmth to complement the roasted vegetables when the bowl comes together.
5
Fluff the quinoa with a fork and divide it between two wide serving bowls, then arrange the roasted vegetables, warm chickpeas, fresh cherry tomatoes, and diced red onion in generous sections around each bowl. Scatter over the kalamata olives and crumble the feta in creamy white chunks across the top, then finish with a confident drizzle of herb-tahini dressing — the residual heat from the quinoa and vegetables should just soften the raw ingredients while keeping every colour vivid and fresh. Serve immediately.
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