Soy Free Mediterranean Buddha Bowl
Bright, fresh, and deeply satisfying, this Mediterranean-inspired bowl layers fluffy quinoa with crispy roasted chickpeas, creamy avocado, briny kalamata olives, and a rainbow of raw vegetables. The real star is the lemon-tahini dressing — just tahini, fresh lemon juice, olive oil, and garlic whisked together into something silky and bold that ties every component together. For anyone navigating soy-free eating, bowls like this can be tricky because so many store-bought dressings and protein add-ins sneak in soy derivatives, but every single ingredient here is naturally free of it. The chickpeas get patted completely dry before hitting a 425°F oven with cumin, smoked paprika, and turmeric, which is what gives them that irresistible crunch at the edges. Pumpkin seeds scattered on top add a subtle nuttiness and a little extra texture if you want to take it over the top. This is the kind of meal that looks impressive enough for guests but comes together on a weeknight without any stress.
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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.
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