Lactose Free Buddha Bowl with Tahini-Lemon Dressing

Total time55 min

Prep time20 min

Cook time35 min

Lactose Free Buddha Bowl with Tahini-Lemon Dressing

Colorful, hearty, and deeply satisfying, this bowl layers nutty brown rice, crispy roasted chickpeas, charred vegetables, and golden seared tofu into something that feels like a full meal and a work of art at the same time. The tahini-lemon dressing is the real star — just a handful of pantry ingredients whisked together into a creamy, tangy drizzle that ties every component together without a drop of dairy in sight. For anyone navigating lactose intolerance, bowls like this can be a minefield when ordered out, since dressings and sauces often sneak in cream, yogurt, or butter — but every single element here is built from whole, plant-based ingredients you can trust. Garlic-infused oil does a lot of heavy lifting throughout the recipe, adding richness and depth to the chickpeas, vegetables, and tofu alike. Pressing the tofu before searing it in a hot skillet gives you those satisfying golden edges that make it feel indulgent rather than like a compromise. The baby spinach wilts just slightly under the warm toppings, and the scallion greens add a fresh, mild bite that keeps the whole bowl feeling bright. It's the kind of recipe you'll find yourself making on repeat, not because you have to, but because it genuinely hits every note.

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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
Goya Peas Chick Garbanzos Can - 15.5 Oz Bush's Reduced Sodium Garbanzo Beans - 16 Oz S&W Beans Garbanzo - 15.5 Oz Hanover Beans Garbanzo - 15.5 Oz O Organics Organic Beans Garbanzo - 15 Oz
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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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