Mediterranean Buddha Bowl

I’m sure by now you have seen the growing trend of Buddha Bowls in healthy eating posts. Some say the name was started because Buddha used to carry around a bowl and accept food as donations & at the end of the day he would eat whatever he was given. The more common understanding is that the one-dish meal is built and eaten out of a big round Buddha belly shaped bowl. However, you choose to interpret it is up to you! And the even better part is that there are endless combinations of ingredients you can bring together to create the Buddha Bowl of your dreams. Or the Buddha Bowl of whatever you have left in your refrigerator tonight 🙂

My inspiration for this Buddha Bowl came from my lunch out with Kevin at CAVA in February. This restaurant left me craving more and more of their nutritious ingredients. So much so, that we went to the grocery store to collect ingredients and build our own for dinner the next day. Now that we have both been working from home we have made them everyday for lunch to keep us full & filled with nutrients!

Find a CAVA near you

In case you aren’t lucky enough to have one of these restaurants near you yet, don’t worry, this blog was written for you! Now of course, I don’t know any of the secrets to their delicious dips and dressings, but this will guide you to a very satisfying lunch or dinner.

To be considered a Buddha Bowl your meal should include whole grains such as quinoa or brown rice, plant proteins such as chickpeas or tofu, and vegetables. As an added way to increase your protein I always add lentils to my Buddha Bowls. Lentils are tiny round legumes, meaning a seed that grows in a pod. They’ve long been a staple in vegan cooking as a plant-based protein source. My first learning since changing to a plant-based diet is that my whole life I have focused too much on protein and not enough on fiber. Fiber is crucial for our digestive health & healthy weight management. Luckily, for me & you, lentils provide you with both protein & fiber. One cup of lentils has about 15 grams of fiber, which is more than 4 times as much as 1 cup of kale. And don’t get me wrong I love kale for these Buddha Bowls, but lentils have such a delicious earthy flavor that kale just cannot provide. So for me, I use both kale & lentils for a healthy compliment to one another, knowing they are both fueling my body with so much goodness.

So let’s get started on building our Mediterranean Buddha Bowl inspired by the CAVA restaurant.

Mediterranean Buddha Bowl

Print Recipe
Servings 4 people

Ingredients
  

  • 4 cups kale, de-stemmed & ribbon cut
  • 2 cups arugula
  • 2 cups romaine lettuce, rinsed and ribbon cup You can substitute any lettuce mixes you prefer for these first 3 ingredients or buy a salad kit mix to eliminate steps.
  • 2 zucchinis chopped
  • 1 red onion, diced
  • 1 bell pepper orange or red are my preferred choice
  • 1 can chickpeas, rinsed and drained
  • 1/2 cup feta cheese crumbles
  • 8 tbsp pistachios, shells removed
  • 1 cucumber, diced
  • 20 cherry tomatoes, sliced in half
  • 2 cups lentils, brown or black I use precooked brown lentils from Trader Joes
  • 2 cups cooked quinoa 1 cup dry will produce 2 cups cooked
  • 1 avocado, sliced and divided into fourths
  • 8 tbsp hummus
  • 2 tbsp avocado oil
  • 1 tsp Himalayan salt
  • 1/2 tsp black pepper
  • 1 tsp cayenne pepper
  • 1 tsp garlic powder

Greek Dressing

  • 1/2 cup yellow bell pepper, diced
  • 2 cloves garlic, minced
  • 1 tsp Oregano, dried
  • 1/2 tsp honey
  • 4 tbsp lemon juice
  • 1/2 tsp salt
  • 1/2 cup extra virgin olive oil or avocado oil
  • 1 tbsp red wine vinegar
  • 2 tbsp feta cheese, crumbled

Instructions
 

  • Add 1 cup quinoa and 2 1/4 cups water to a pot, cover and bring to a boil. Once boiling, reduce heat to low. Keep covered and simmer for 20 minutes, or until water is evaporated and quinoa is fluffy.
  • Prepare the Greek Dressing by adding all ingredients to a blender or food processor. Mix until well blended & creamy. Transfer to storage container and set aside in refrigerator.
  • Wash bell pepper & zucchini. Cut the zucchini in half lengthwise, then dice into 1/2 inch half moon shapes. Dice the bell pepper & onion.
  • Add 2 tablespoons of avocado oil to a large saute pan at medium heat. Once heated, add the diced onions and pepper. Saute until onions begin to become translucent. Add the diced zucchini to the saute pan and season with salt, pepper, garlic powder & cayenne pepper. Toss with a rubber spatula to coat evenly. Continue to stir veggies to cook evenly. Once the zucchini's begin to brown turn heat to low and let cook for 1 more minute. Then turn off heat and set pan aside.
  • Slice the cherry tomatoes in half lengthwise and set aside.
  • Cut the cucumber is half lengthwise. Then flip to rest flat side face down on cutting board, slice in half length wise again. Line the quartered cucumber pieces side by side and cut into diced triangular pieces. Set aside.

Assemble the Buddha Bowl

  • Add 1 cup of kale, 1/2 cup of arugula & 1/2 cup of romaine lettuce to the bottom of your bowl. Or 2 cups of your store bought salad mix (we love Trader's Choice Crunch Selection)
  • In a clockwise motion add the remaining toppings: 1/4 of the sauteed vegetables, 1/2 cup of quinoa, 1/2 cup of lentils, 1/4 cup of chickpeas, 1/4 of the diced cucumbers, 1/4 of the sliced tomatoes and 1/4 sliced avocado.
  • Top with 2 tablespoons of hummus, 2 tablespoons of crumbled feta, 2 tablespoons pistachios & drizzle with desired amount of Greek dressing.
  • Snap a picture of your beautiful creation, toss and enjoy!