Mustard Free Mediterranean Buddha Bowl

Total time50 min

Prep time20 min

Cook time30 min

4.5

(16)

Bright, filling, and built entirely from whole ingredients, this Mediterranean-inspired bowl is the kind of meal that looks like it took serious effort but comes together with a straightforward game plan. Fluffy quinoa forms the base, topped with crispy oven-roasted chickpeas seasoned with cumin, smoked paprika, and turmeric — the key to that crunch is patting the chickpeas completely dry before they hit the pan. Fresh cucumber, cherry tomatoes, kalamata olives, creamy avocado, and thinly sliced red onion get arranged over the top, making every bowl look genuinely gorgeous. The lemon-tahini dressing — whisked together with fresh lemon juice, garlic, and olive oil — ties everything together with a bright, nutty richness that keeps you going back for another bite. For anyone navigating mustard sensitivities, this recipe is a breath of fresh air: the dressing skips the emulsifiers and condiment blends that so often sneak mustard into otherwise clean recipes, relying instead on tahini and lemon for that creamy, tangy finish. Every single component is made from scratch, so there's no guesswork about what's actually in your bowl. Scatter some pumpkin seeds over the top if you want a little extra texture — it's a small addition that makes a noticeable difference.

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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
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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