Carrageenan Free Mediterranean Buddha Bowl

Total time50 min

Prep time20 min

Cook time30 min

Carrageenan Free Mediterranean Buddha Bowl

Bright, fresh, and deeply satisfying, this bowl layers fluffy quinoa with crispy spiced chickpeas, creamy avocado, briny kalamata olives, and a silky lemon-tahini dressing that ties everything together. Every single ingredient here is whole and unprocessed, which means you can skip the label-reading anxiety that comes with store-bought dressings and packaged convenience foods — carrageenan hides in a surprising number of bottled sauces and dairy-free products, but nothing in this recipe comes close to that territory. The tahini dressing is made from scratch with just tahini, fresh lemon juice, olive oil, garlic, and water, so you know exactly what you're pouring over your bowl. Patting the chickpeas completely dry before roasting is the move that gets them genuinely crispy — golden and crackling at the edges with warm cumin, smoked paprika, and turmeric running through every bite. The vegetables — cucumber, cherry tomatoes, red onion, and fresh parsley — add crunch and color without any prep beyond slicing. It's the kind of meal that looks impressive enough to photograph but comes together in under 30 minutes of active cooking, making it just as good for a weeknight dinner as it is for meal prep.

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Ingredients

4 servings

For the quinoa

For the roasted chickpeas

1 can (15 oz) chickpeas, drained and rinsed
2 tbsp extra virgin olive oil
1 tsp ground cumin
½ tsp smoked paprika
¼ tsp ground turmeric
¼ tsp salt

For the lemon-tahini dressing

3 tbsp tahini
3 tbsp fresh lemon juice (from about 1 large lemon)
2 tbsp extra virgin olive oil
1 clove garlic, finely grated
2–3 tbsp water, to thin
¼ tsp salt

For the bowls

1 english cucumber, halved lengthwise and sliced
1 cup cherry tomatoes, halved
½ cup kalamata olives, pitted
2 avocados, pitted, peeled, and sliced
¼ red onion, thinly sliced
2 tbsp fresh flat-leaf parsley, roughly chopped
2 tbsp raw pumpkin seeds (pepitas) (optional)

Instructions

1
Preheat the oven to 425°F (220°C). Combine the rinsed quinoa, 2 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 fully absorbed and the quinoa tails have unfurled, about 15 minutes. Remove from the heat and let stand, covered, for 5 minutes, then fluff with a fork.
2
While the quinoa cooks, spread the drained chickpeas on a clean kitchen towel and pat thoroughly dry — the drier they are, the crispier they will roast. Transfer to a rimmed baking sheet, drizzle with 2 tbsp olive oil, and toss with the cumin, smoked paprika, turmeric, and 1/4 tsp salt until evenly coated.

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