Mediterranean Diet Friendly Buddha Bowl with Tahini-Lemon Dressing

Total time55 min

Prep time20 min

Cook time35 min

Mediterranean Diet Friendly Buddha Bowl with Tahini-Lemon Dressing

This vibrant bowl layers fluffy brown rice with baby spinach, then piles on crisp-roasted chickpeas seasoned with cumin and smoked paprika, plus charred zucchini, red bell pepper, and blistered cherry tomatoes. Golden, pan-seared tofu adds satisfying protein and texture, while a creamy tahini-lemon dressing — brightened with fresh lemon juice and a touch of maple syrup — ties the whole bowl together. Every component leans on olive-oil-forward cooking, whole grains, legumes, and plenty of vegetables, the exact building blocks this way of eating is built around. Scallions and sesame seeds finish it off with color and crunch, making this a well-balanced, produce-packed meal that comes together on one pan and a single skillet. It's an easy weeknight bowl that genuinely fits a Mediterranean Diet Friendly lineup, with plenty of fiber, plant protein, and fresh flavor in every bite.

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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 O Organics Organic Beans Garbanzo - 15 Oz Jacks Quality Beans Organic Low Sodium Garbanzo - 13.4 Oz Green Valley Organics Beans Garbanzo Pouch - 15.5 Oz DeLallo Chickpeas - 14 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
Chef's tip
Use the same amount; honey is a little thicker and slightly sweeter.
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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