Eggplant & Chickpea Buddha Bowl -

The Mediterranean diet has long been celebrated for its rich flavors and numerous health benefits. Rooted in the traditional dietary patterns of countries bordering the Mediterranean Sea, this approach to eating emphasizes whole grains, fresh fruits and vegetables, healthy fats, and lean proteins. Research indicates that following a Mediterranean diet can lead to improved heart health, reduced risk of chronic diseases, and enhanced overall well-being. One of the most versatile and satisfying ways to enjoy these elements is through the creation of a Buddha Bowl.

Eggplant & Chickpea Buddha Bowl

Discover the vibrant flavors of the Mediterranean with this delightful Buddha Bowl recipe. Packed with roasted eggplant, protein-rich chickpeas, fluffy quinoa, and a rainbow of fresh vegetables, it's a feast for both the eyes and the palate. Embrace healthy eating with this balanced meal that’s rich in nutrients and flavor. Perfect for meal prep or a nutritious weeknight dinner, this bowl celebrates the health benefits of the Mediterranean diet while offering endless customization options to suit your taste.

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Ingredients

1 medium eggplant, diced

1 can (15 oz) chickpeas, drained and rinsed

1 cup quinoa, rinsed

2 cups vegetable broth (or water)

1 red bell pepper, chopped

1 small red onion, diced

2 cloves garlic, minced

1 teaspoon smoked paprika

1 teaspoon ground cumin

1 teaspoon ground turmeric

2 tablespoons olive oil

Salt and pepper, to taste

1 cup baby spinach or mixed greens

½ cup cherry tomatoes, halved

¼ cup tahini sauce (store-bought or homemade)

Fresh parsley, chopped, for garnish

Lemon wedges for serving

Instructions

Roasting the Eggplant:

- Preheat your oven to 400°F (200°C).

- In a mixing bowl, combine the diced eggplant with 1 tablespoon of olive oil, smoked paprika, salt, and pepper. Toss until evenly coated.

- Arrange the seasoned eggplant on a parchment-lined baking sheet in a single layer. Roast in the preheated oven for 25-30 minutes, stirring halfway through, until the eggplant is golden brown and tender.

Cooking the Chickpeas:

- Heat 1 tablespoon of olive oil in a medium skillet over medium heat.

- Add the diced red onion and sauté for about 3-4 minutes until it becomes translucent.

- Incorporate the minced garlic into the skillet and cook for an additional minute until fragrant.

- Stir in the rinsed chickpeas, ground cumin, ground turmeric, and season with salt and pepper. Cook, stirring occasionally, for approximately 5-7 minutes until the chickpeas are heated through and slightly crispy.

Cooking the Quinoa:

- In a medium-sized pot, bring the vegetable broth to a boil over high heat.

- Add the rinsed quinoa to the boiling broth, reduce the heat to a low simmer, and cover. Cook for about 15 minutes or until the quinoa has absorbed all the liquid.

- After cooking, remove the pot from heat and fluff the quinoa with a fork, allowing it to sit covered for an additional 5 minutes to steam.

Assembling the Buddha Bowl:

- In a large serving bowl, or in individual bowls, create the base layer using the fluffy cooked quinoa.

- Neatly arrange the roasted eggplant, sautéed chickpeas, chopped red bell pepper, fresh baby spinach, and halved cherry tomatoes over the quinoa.

- Drizzle tahini sauce across the top and gently toss the ingredients to combine flavors without crushing the veggies.

Garnishing:

- Finish your Buddha Bowl by sprinkling freshly chopped parsley on top for a vibrant touch. Serve with lemon wedges on the side for an optional fresh squeeze of citrus that brightens the dish.

Enjoy your delightful Mediterranean Bliss Buddha Bowl, brimming with flavors and packed with nutrients!

Prep Time: 20 minutes | Total Time: 1 hour | Servings: 4