Buddha bowl with quinoa and vegetables
Buddha bowl con quinoa e verdure
Vegetarian dish
A nutritious bowl with quinoa, roasted vegetables, avocado, crunchy chickpeas, and tahini: the trendiest healthy and colorful lunch.
The Buddha bowl—literally 'Buddha bowl', due to its bulging shape similar to the Buddha's belly—has become one of the most photographed and consumed dishes in healthy restaurants around the world over the past 10 years. The principle is simple: a base of grains (quinoa, rice, farro), a protein (chickpeas, tofu, eggs), cooked or raw vegetables, and a sauce. The variations are endless. Quinoa, originally from the Andes, has become extremely popular in Italy for its complete nutritional profile: it contains all the essential amino acids.
Instructions
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3 steps · natural Italian voice
Cook the quinoa and roast the chickpeas
20 minRinse the quinoa and cook in salted water (1:2 ratio) for 15 minutes. In the oven at 200°C (392°F), season the drained chickpeas with oil, paprika, and salt. Roast for 20 minutes until crisp. The carrots can be roasted at the same time.
Prepare the tahini sauce
In a small bowl, mix the tahini with the lemon juice, grated garlic, a pinch of salt and water. in a thin stream until the sauce is smooth and creamy.
Assemble the bowl
In a large bowl, place the quinoa as a base. Arrange the quinoa around the arugula, cucumber, sliced ​​avocado, carrots, and crunchy chickpeas. Pour the tahini sauce over the top. Serve immediately.
Chef's Tips
Quinoa should always be rinsed: this removes the bitter saponin. Oven-roasted chickpeas become as crispy as crackers: don't skip the cooking time.
Ingredients
- (7.05 oz) 200 g quinoa
- 1 can chickpeas (drained and dried)
- 1 ripe avocado
- 2 carrot sticks
- 2 handfuls of arugula or spinach
- 1 cucumber, sliced
- (1 tsp) 1 teaspoon of paprika
- Extra virgin olive oil, salt
- (2 tbsp) 2 tablespoons of tahini
- Juice of 1 lemon
- Waterfall
- Garlic
⚠️ Automatic ingredient-based detection. Always check product labels.
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