Gut Friendly Buddha Bowl with Tahini-Lemon Dressing
Colorful, satisfying, and genuinely crave-worthy, this bowl layers nutty brown rice, caramelized roasted vegetables, crispy chickpeas, and golden seared tofu into something that feels like a restaurant meal you made yourself. The real genius here is the use of garlic-infused oil throughout — it delivers all that savory, aromatic depth without the fructans that raw garlic brings, making it a smart swap for anyone keeping a close eye on gut-irritating ingredients. Scallion greens only (no white parts) make another quiet but meaningful appearance, keeping flavor front and center while sidestepping common triggers. The tahini-lemon dressing is bright, creamy, and completely free of anything that could cause a flare — just tahini, fresh lemon juice, maple syrup, and a little water whisked together until silky. Roasting the chickpeas until genuinely crisp and patting the tofu dry before searing means you get satisfying texture in every bite, not just flavor. Baby spinach at the base wilts just slightly under the warm toppings, adding a gentle green note that rounds everything out. This is the kind of bowl that proves eating with your gut in mind doesn't mean settling for less.
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Learn more →Ingredients
4 servings
For the rice
- 1 ½ cups brown rice, uncooked
- 3 cups water
- ¼ tsp salt
For the roasted chickpeas
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tbsp garlic-infused oil
- ½ tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp salt
For the roasted vegetables
- 2 medium zucchini, cut into ½-inch half-moons
- 1 medium red bell pepper, seeded and sliced into strips
- 1 cup cherry tomatoes
- 2 tbsp garlic-infused oil
- ¼ tsp salt
- ¼ tsp black pepper
For the tofu
- 14 oz firm tofu, drained and pressed, cut into ¾-inch cubes
- 1 tbsp tamari
- 1 tbsp garlic-infused oil
For the dressing
- ¼ cup tahini
- 3 tbsp fresh lemon juice
- 2 tbsp water, plus more to thin
- 1 tbsp maple syrup
- ¼ tsp salt
For serving
- 2 cups baby spinach
- 4 scallions, green tops only, thinly sliced
- 2 tbsp sesame seeds (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Combine the brown rice, 3 cups water, and 1/4 tsp salt in a medium saucepan and bring to a boil over high heat. Reduce the heat to low, cover, and cook until the water is absorbed and the rice is tender, about 30 minutes. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
- 2
Pat the drained chickpeas very dry with paper towels — the drier they are, the crispier they will roast. Spread them on one half of a large baking sheet. Drizzle with 1 tbsp garlic-infused oil and sprinkle with cumin, smoked paprika, and 1/4 tsp salt; toss to coat.
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