Are you looking for a nourishing, colorful, and flavorful meal that’s packed with fresh ingredients and perfect for a gluten-free diet? The Gluten-Free Mediterranean Buddha Bowl is your answer! This vibrant bowl is a Mediterranean-inspired masterpiece, combining protein-packed quinoa, crispy chickpeas, fresh veggies, and a zesty dressing that ties it all together. Whether you’re following a gluten-free lifestyle or simply looking for a healthy, satisfying meal, this Buddha bowl is a winner.
Easy to customize, quick to prepare, and full of nutritious ingredients, this Mediterranean-inspired Buddha bowl is perfect for lunch, dinner, or even meal prep. Let’s dive into the details and learn how to create this delicious, wholesome dish!
Why You’ll Love This Gluten-Free Mediterranean Buddha Bowl
- Packed with Nutrients: From fiber-rich chickpeas to protein-packed quinoa, this bowl is full of essential nutrients.
- Naturally Gluten-Free: Made with certified gluten-free ingredients like quinoa and chickpeas, this recipe is safe for those with gluten sensitivities.
- Vibrant & Fresh: The bright, colorful veggies add not only a nutritious punch but also make the bowl visually appealing.
- Customizable: Feel free to add or swap any veggies or proteins you like. It’s a bowl that suits all tastes and dietary preferences.
Ingredients:
| Ingredients | Amount |
|---|---|
| Cooked quinoa | 1 cup |
| Canned chickpeas (drained and rinsed) | 1 cup |
| Cucumber (sliced) | 1/2 medium |
| Cherry tomatoes (halved) | 1/2 cup |
| Red onion (thinly sliced) | 1/4 small |
| Avocado (sliced) | 1/2 medium |
| Olives (pitted, optional) | 1/4 cup |
| Feta cheese (optional) | 1/4 cup |
| Fresh parsley (chopped) | 2 tbsp |
| Lemon wedges | 2 wedges |
| Olive oil | 1-2 tbsp |
| Tahini dressing (optional) | 2 tbsp |
| Salt and pepper | To taste |
Instructions:
- Cook the Quinoa: Start by cooking 1 cup of quinoa according to the package instructions. Typically, you’ll need 2 cups of water for 1 cup of quinoa. Bring it to a boil, reduce the heat to a simmer, and cover until the quinoa is cooked (about 15 minutes). Fluff with a fork and set aside to cool.
- Prepare the Chickpeas: While the quinoa is cooking, drain and rinse 1 cup of chickpeas. You can use canned chickpeas or cook them from scratch. For extra flavor and texture, toss them with olive oil, salt, and pepper, and roast in the oven at 400°F for 20-25 minutes or until crispy.
- Prepare the Veggies: Slice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the avocado. If you’re using olives, pit and slice them as well. Set all your veggies aside in separate bowls for easy assembly.
- Assemble the Bowl: Start with a base of cooked quinoa. Then, layer in the veggies: place the sliced cucumber, cherry tomatoes, red onion, and avocado on top. Add the crispy roasted chickpeas around the edges. Sprinkle some fresh parsley over the bowl for a burst of color and flavor.
- Add the Toppings: If you’re using feta cheese, crumble it over the top of your bowl. You can also add a drizzle of tahini dressing for extra richness and flavor. Finish with a squeeze of fresh lemon juice over the whole bowl.
- Serve & Enjoy: Your Gluten-Free Mediterranean Buddha Bowl is ready to be enjoyed! Serve immediately and dig into this healthy, satisfying, and vibrant meal.
Nutritional Facts (per serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 400-450 kcal |
| Protein | 12-15 grams |
| Total Fat | 18-20 grams |
| Saturated Fat | 3-5 grams |
| Cholesterol | 10-15 mg |
| Carbohydrates | 50-55 grams |
| Dietary Fiber | 12-14 grams |
| Sugar | 5-7 grams |
| Vitamin A | 10% of the daily value |
| Vitamin C | 25% of the daily value |
| Calcium | 10% of the daily value |
| Iron | 20% of the daily value |
| Potassium | 450-500 mg |
This Gluten-Free Mediterranean Buddha Bowl is a colorful, nutrient-packed meal that’s as delicious as it is healthy. With a base of quinoa, chickpeas, fresh veggies, and a drizzle of tahini dressing, it’s the perfect gluten-free meal that will leave you feeling full and satisfied. Whether you enjoy it for lunch, dinner, or as a hearty snack, this bowl is a great way to get all the goodness of the Mediterranean in one easy-to-make dish.
So, what are you waiting for? Try this recipe today, and enjoy the flavors of the Mediterranean in the comfort of your kitchen!
