Mediterranean Buddha Bowl with Falafel and Tahini Dressing
Dive into a vibrant Mediterranean Buddha Bowl, brimming with nutritious greens, wholesome grains, seasoned falafel, and a creamy tahini dressing. A perfect balance of flavor and health, this bowl is a delightful embodiment of the Mediterranean diet.
Equipment
- Food processor
- Frying pan
- Mixing bowls
- Whisk
- Measuring cups and spoons
Ingredients
For the Falafel
- 1 cup dried chickpeas soaked overnight
- 1 small onion quartered
- 2 cloves garlic
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh cilantro chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp baking soda
- 2 tbsp lemon juice
- Oil for frying
For the Buddha Bowl
- 4 cups cooked quinoa or brown rice
- 4 cups mixed greens (spinach, arugula, kale)
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1 bell pepper sliced
- 1/2 cup red onion thinly sliced
- 1/4 cup Kalamata olives pitted
- 1 avocado sliced
For the Tahini Dressing
- 1/3 cup tahini
- 1 clove garlic minced
- 3 tbsp lemon juice
- 2 tbsp water or more for desired consistency
- Salt to taste
Instructions
- Begin with the falafel: Drain the soaked chickpeas and add them to a food processor along with onion, garlic, parsley, cilantro, cumin, coriander, salt, pepper, baking soda, and lemon juice. Process until you have a coarse mixture.
- Form the falafel mixture into small patties or balls. Heat oil in a pan over medium heat and fry the falafel until golden brown on all sides, about 3-4 minutes per side. Drain on paper towels.
- Prepare the Buddha Bowl: Divide the cooked quinoa or brown rice among four bowls. Arrange the mixed greens, cherry tomatoes, cucumber, bell pepper, red onion, olives, and avocado slices on top of the grains.
- Place the cooked falafel on top of the assembled bowls.
- For the tahini dressing: Whisk together tahini, minced garlic, lemon juice, and water in a small bowl until smooth. Season with salt to taste. If the dressing is too thick, add additional water until you reach the desired consistency.
- Drizzle the tahini dressing over each Buddha Bowl before serving.
Notes
For a gluten-free option, ensure that your grains are certified gluten-free.
If you prefer a lighter meal, you can bake the falafel at 375°F (190°C) for 20-25 minutes instead of frying.
The tahini dressing can be stored in the refrigerator for up to one week, making it a convenient make-ahead option for quick meal assembly.
To add a vegan protein boost, consider including cooked lentils or chickpeas in your Buddha Bowl.