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Quick 20-Minute Buddha Bowls Easy Vibrant Healthy Meals Recipe

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A quick, healthy, and satisfying Buddha bowl recipe ready in just 20 minutes, featuring a vibrant mix of roasted veggies, grains, fresh toppings, and a creamy tahini dressing.

Ingredients

Scale
  • 1 cup cooked quinoa (185g) or brown rice, couscous, or quick-cooking bulgur as alternatives
  • 1 medium sweet potato, diced
  • 1 cup broccoli florets (90g)
  • 1 red bell pepper, sliced
  • 2 tablespoons extra virgin olive oil
  • 1 ripe avocado, sliced
  • ½ cup cherry tomatoes (75g), halved
  • ½ cucumber, diced
  • 1 cup fresh spinach or mixed greens (30g)
  • 1 cup cooked chickpeas (165g), roasted or plain
  • Optional: 4 oz grilled chicken breast or 150g tofu cubes
  • 2 tablespoons tahini
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon maple syrup or honey
  • 2–3 tablespoons water
  • Salt and pepper to taste
  • Optional garnishes: toasted sesame seeds, chopped fresh herbs (cilantro, parsley), crushed red pepper flakes

Instructions

  1. Rinse ½ cup (90g) quinoa under cold water. In a medium saucepan, combine rinsed quinoa with 1 cup (240ml) water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Fluff with a fork and set aside to cool slightly.
  2. Preheat oven to 425°F (220°C). Toss diced sweet potatoes, broccoli florets, and red bell pepper slices with 2 tablespoons olive oil, salt, and pepper on a baking sheet. Spread in a single layer and roast for 15 minutes, turning halfway, until tender and caramelized.
  3. If using canned chickpeas, drain and rinse well. Toss with a drizzle of olive oil, smoked paprika, salt, and pepper. Spread on a separate baking sheet and roast alongside veggies for about 15 minutes until crispy (optional).
  4. In a small bowl, whisk together tahini, lemon juice, minced garlic, maple syrup or honey, and 2-3 tablespoons water. Adjust water to reach a smooth, pourable consistency. Season with salt and pepper to taste.
  5. Divide cooked quinoa between two bowls. Arrange roasted sweet potatoes, broccoli, red pepper, roasted chickpeas, fresh spinach, cherry tomatoes, cucumber, and sliced avocado on top.
  6. Drizzle generously with tahini dressing and sprinkle with optional garnishes like toasted sesame seeds or fresh herbs.
  7. Serve immediately while roasted veggies are warm and greens are crisp. If prepping ahead, keep components separate and assemble just before eating.

Notes

Rinse quinoa thoroughly to remove bitterness. Avoid overcrowding the baking sheet to ensure proper roasting. Dressing can be made up to 3 days ahead and whisked again before serving. Store avocado slices with lemon juice to prevent browning. Use quick-cooking grains or pre-cooked grains to save time. Multitask by roasting veggies and cooking grains simultaneously.

Nutrition

Keywords: Buddha bowl, quick meal, healthy recipe, vegetarian, vegan option, gluten-free, plant-based, tahini dressing, roasted vegetables, quinoa bowl

Find it online: https://oracooks.com/quick-20-minute-buddha-bowls-easy-vibrant-healthy-meals-recipe/