Mediterranean Diet Friendly Mediterranean Buddha Bowl

Total time50 min

Prep time20 min

Cook time30 min

4.5

(16)

Mediterranean Diet Friendly Mediterranean Buddha Bowl

Few bowls check as many boxes as this one — it's colorful, deeply satisfying, and built almost entirely from ingredients that have anchored healthy eating traditions around the Mediterranean for centuries. Fluffy quinoa forms the base, topped with crispy oven-roasted chickpeas seasoned with cumin, smoked paprika, and turmeric, then layered with fresh cucumber, cherry tomatoes, kalamata olives, creamy avocado, and thinly sliced red onion. The real star is the lemon-tahini dressing — a silky, garlicky blend of tahini, fresh lemon juice, and extra virgin olive oil that ties every component together beautifully. Patting the chickpeas completely dry before roasting is the small step that makes a big difference, giving you that irresistible crunch against the tender vegetables and grain. Everything here leans on whole, minimally processed ingredients — good olive oil, legumes, fresh produce, and heart-healthy fats from avocado and tahini — which is exactly what makes this style of eating so easy to sustain. It comes together in one straightforward cooking session with no complicated techniques, making it just as practical on a busy weeknight as it is impressive enough to serve to guests. Finish with a scatter of pumpkin seeds for a little extra texture and you've got a genuinely complete, nourishing meal in a single bowl.

About Fig

Fig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.

Learn more →

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
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.

Want the full recipe?

Create a Fig account for step-by-step instructions, access to our full recipe library, and more!