Lupin Free Mediterranean Buddha Bowl

Total time50 min

Prep time20 min

Cook time30 min

Bright, fresh, and genuinely satisfying, this bowl layers fluffy quinoa with crispy roasted chickpeas, creamy avocado, juicy cherry tomatoes, cool cucumber, and briny kalamata olives — all tied together with a silky lemon-tahini dressing that you'll want to put on everything. Every component is built from whole, recognizable ingredients, so there's no guesswork about what's actually in your meal. Lupin — a legume increasingly found in flour blends, pasta, and packaged sauces — is completely absent here, making this a genuinely worry-free option without any substitutions required. The trick to making the chickpeas truly crunchy is patting them bone-dry before they hit the oven, and that extra two minutes of effort pays off in a big way. The tahini dressing comes together in one small bowl with just a whisk, and thinning it gradually with water gives you that perfect pourable consistency. It's the kind of meal that looks impressive enough for guests but is relaxed enough for a weeknight dinner when you want something nourishing without a lot of fuss.

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Ingredients

4 servings

For the quinoa

1 cup quinoa, rinsed
2 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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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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