Mediterranean Buddha bowl
A Buddha bowl is a nutritionally well balanced, usually simple (and vegetarian) meal which generally comprises grains, cooked/raw vegetables and some form of protein, served in a large bowl. There is a great degree of flexibility in what you can serve up in a Buddha Bowl so get creative and load it up with all your favourites. This is my take on a Mediterranean Buddha bowl, in which I opted for the local dalia (broken wheat) instead of something traditionally Mediterranean, like couscous (also wheat). I have roasted vegetables and for the protein I have a beetroot hummus. All together it is flavour and nutrition overload.
Ingredients
For the hummus
Soak 1/2 cup chickpeas overnight
Sesame seeds – 1 tbsp
Beetroot – 2
Garlic – 2 cloves
Juice of half a lemon
Chili flakes to taste
Olive oil – 3-4 tsp or as required
Salt to taste
Cook the chickpeas in a pressure cooker. Wash the beetroot well, drizzle a small amount of olive oil and wrap in aluminium foil. Roast the whole beet root in an oven at 200C till done. When it cools remove the skin and dice it into small pieces. Roast the sesame seeds. In a blender add all of the above along with garlic, lemon juice, salt and chili flakes. Add olive oil as required to grind to a smooth paste.
For the roasted vegetables
Zucchini – 1
Carrot – 2
Red and yellow peppers – 1 each
Sweet potato – 2 medium size
Mediterranean spices (zaatar, dukkah, sumac, chili flakes to taste)
Olive oil – 2-3 tbsp
Salt to taste
Wash and dice the vegetables into 1 inch cubes. Add all the spices to your taste, toss it with olive oil and roast in the even at 240 C for 15 mins or till done.
For the dalia
Dalia – 1 cup
Water – 2 cups
Olive oil – 1 tsp
Salt to taste
Feta cheese – 50 gm
Olives – 10 (sliced)
Crushed black pepper – 1/4 tsp
Parsley – 1 sprig
Cook dalia in the pressure cooker with 2 cups of water, salt and some olive oil so it turns out fluffy. When it has cooled down add crumbled feta, olives, black pepper and parsley. Toss gently.
In a large bowl spoon out the dalia, vegetables and hummus and dig in.