ROASTED CHICKPEA AND SWEET POTATO BUDDHA BOWL
Servings
Time
2
30 min
High-Carb
About the Recipe
The Buddha Bowl—also known as a macro bowl, grain bowl, or nourishing bowl—is more than just a meal; it's a beautifully balanced canvas for healthy eating. These vibrant bowls are a fantastic, customizable way to pack a complete meal into one dish, perfect for busy weeknights or meal prepping healthy lunches.
Buddha Bowl Blueprint (5 Key Components)
- A Base (Grains or Greens): ≈1/4 of the bowl
Options: Quinoa, brown rice, farro, millet, couscous, or a bed of greens like spinach, kale, or a mix of both.
- Protein: ≈1/4 of the bowl
Plant-Based Options: Roasted chickpeas, lentils, black beans, edamame, tofu (marinated or crispy), or tempeh.
Other Options: Grilled chicken, salmon, or hard-boiled eggs.
- Veggies (Cooked and/or Raw): ≈1/2 of the bowl
Cooked/Roasted: Sweet potatoes, broccoli, cauliflower, Brussels sprouts, mushrooms, or butternut squash.
Raw/Fresh: Sliced cucumber, shredded carrots, bell peppers, cherry tomatoes, avocado (often considered a healthy fat, but adds bulk like a veggie).
- The Dressing/ Sauce:
Options: Tahini dressing (often with lemon and maple syrup/honey), peanut sauce, miso dressing, pesto, or a simple olive oil and vinegar vinaigrette.
. Garnish/Topping (for Crunch and Flavor):
Options: Nuts (almonds, walnuts, cashews), seeds (sesame, sunflower, hemp),
fresh herbs (cilantro, parsley), sprouts, or pickled vegetables (like sauerkraut or kimchi)This particular recipe is designed to be easy, nourishing, and flexible, allowing you to use whatever seasonal ingredients you have on hand for a delicious, feel-good meal every time.
Ingredients
Roasted Chickpea and Sweet Potato Buddha Bowl
1 cup cooked quinoa
1 medium-sized sweet potato
1 can (15 oz) chickpeas, rinsed and drained
2 handfuls of kale or spinach (massaged kale is preferred)
1 small avocado, sliced
8 cherry tomatoes
1/4 cup tahini sauce
Toasted sesame seeds
1 teaspoon olive oil
Salt, pepper, and paprika to taste
Tahini Sauce
2 tablespoons tahini
1 tablespoon freshly squeezed lemon juice
1 tablespoon water (or more to achieve desired consistency)
1 teaspoon maple syrup (or honey)
1/2 clove garlic, minced (optional)
Pinch of salt
Whisk all ingredients together until smooth. Gradually add more water, a teaspoon at a time, until the dressing is easy to drizzle.
Preparation
Instructions
Cook Quinoa: Prepare quinoa following the package instructions.
Roast Sweet Potatoes and Chickpeas: Preheat the oven to 400°F (200°C). Toss cubed sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Arrange them on a baking sheet and roast for 10−15 minutes.
Add Chickpeas: Coat the rinsed chickpeas with a bit of olive oil, salt, pepper, and a dash of smoked paprika. Place them on the baking sheet with the sweet potatoes.
Continue Roasting: Roast for an additional 10−15 minutes, or until the sweet potatoes are soft and the chickpeas are slightly crunchy.
Prepare Greens and Sauce: While roasting, make the Tahini Sauce. If using kale, tear it into small pieces and gently massage with a little olive oil and salt to soften.
Assemble the Bowl: Split the cooked quinoa between two large bowls. Neatly arrange the roasted sweet potatoes, chickpeas, raw greens, and avocado slices in distinct sections over the quinoa.
Serve: Generously drizzle with Tahini Sauce and sprinkle with toasted sesame seeds. Serve warm or at room temperature.
Variations
Tips for the Best Roasted Ingredients
Dry the Chickpeas: After rinsing and draining the canned chickpeas, pat them very dry with a clean kitchen or paper towel. This is the secret to getting them crispy, not soggy, when roasted.
Even Cubes: Cut the sweet potato into uniform, small cubes (about 1/2 to 3/4 inch) so they cook evenly and are easy to eat.
Don't Crowd the Pan: Spread the sweet potatoes and chickpeas out in a single layer on the baking sheet. If they're too crowded, they will steam instead of roast and won't get crispy. Use two baking sheets if necessary.
Spice it Up: Common seasonings for the sweet potatoes and chickpeas include olive oil, salt, pepper, garlic powder, ground cumin, and chili powder or smoked paprika. For a different flavor profile, try:
Mediterranean: Herbs like oregano and thyme.
Indian: Curry powder and turmeric.
Smoky BBQ: A light coat of your favorite BBQ sauce during the last 5-10 minutes of roasting.
Variations for a Customizable Bowl
A great Buddha bowl is all about the layers: Base → Protein/Hearty Veg → Fresh Veg/Greens → Dressing → Toppings.
A. Base (Grain or Carb)
Swap out the usual rice for a different texture and nutritional profile:
Quinoa (high-protein, gluten-free)
Farro, Barley, or Couscous
Cauliflower rice or Broccoli rice (low-carb/grain-free option)
Lentils or a mix of grains.
B. Fresh Veggies & Greens
Add some raw crunch and nutrients:
Greens: Kale (massaged with a little oil and lemon juice to tenderize), arugula (for a peppery bite), or baby spinach.
Crunchy Veggies: Shredded red cabbage, grated carrots, thinly sliced radishes, or cucumber.
Other Roasted Veggies: Add to the pan with the sweet potatoes (adjusting cook time) for more variety:
Broccoli florets
Brussels sprouts
Cauliflower florets
Bell peppers or red onion slices
C. Extra Protein (Beyond Chickpeas)
If you want more protein, consider:
Tofu or Tempeh: Press and cube, then roast alongside the sweet potatoes.
Other Beans: Black beans, black-eyed peas, or edamame.
Meat/Poultry: Grilled chicken, seared salmon, or hard-boiled eggs for non-vegan options.
D. Toppings for Texture and Flavor
Don't skip the toppings—they add a satisfying finish!
Creamy: Sliced avocado, dollops of hummus, or crumbled feta/goat cheese.
Crunchy/Nutty: Toasted seeds (pepitas, sunflower seeds, sesame seeds, hemp seeds), sliced almonds, or chopped walnuts.
Tangy/Briny: Sauerkraut or other fermented vegetables, pickled red onions, or a squeeze of fresh lemon/lime.
Fresh Herbs: Chopped cilantro, parsley, or green onions.
Tips For Success
Dressing Ideas (The Essential Element)
The dressing ties the whole bowl together. A creamy, tangy dressing works best with the hearty, sweet roasted vegetables.
Creamy Tahini-Based (Classic): Tahini, lemon juice, water (to thin), a touch of maple syrup (or honey), garlic, salt, and pepper.
Variation: Add turmeric for a vibrant color, or chipotle in adobo for smoke/heat.Peanut Sauce (Asian-Inspired): Peanut butter, soy sauce/tamari, rice vinegar, maple syrup, fresh ginger, garlic, and hot water to thin.
Green Goddess: Avocado or yogurt base blended with fresh herbs (basil, parsley, chives), lemon juice, and garlic.
Simple Vinaigrette: Olive oil, lemon juice or vinegar, and dried herbs.