3-Step Mediterranean Style Buddha Bowl
3-Step Mediterranean Style Buddha Bowl
  • prep: 10 min
  • cook: 30 min
  • total: 40 min
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  • servings:
  • Summary

    These ingredients can be made ahead of time and used for other meals during the week. Use the extra chickpeas on a salad and extra quinoa in a soup, salad, or stir fry. The toppings are extremely versatile! If you prefer other vegetables than eggplant, feel free to roast them for extra flavor. Additional toppings used in this bowl were raw kale, roasted red peppers, and green olives.

    Ingredients

    • 1 cup uncooked quinoa
    • 2 cups water
    • 4 tablespoons extra virgin olive oil (split between the eggplant and chickpeas)
    • 1 large eggplant, skin removed and cubed
    • 1 15 ounce can low sodium chickpeas
    • 1 small shallot, finely chopped
    • 1 tablespoon lemon juice (or juice of half lemon)
    • 1 teaspoon crushed garlic (about 1-2 garlic cloves)
    • 1/4 to 1/2 cup low fat Feta, crumbled
    • Optional Toppings: sliced kale or spinach, roasted red peppers, olives, feta cheese
    • Avocado Dressing:
    • 1 medium, ripe avocado, pit removed
    • 1/4 c plain yogurt
    • 1-2 T lemon juice (or juice of remaining lemon half)
    • 1 teaspoon crushed garlic
    • optional add ins: basil, additional tablespoon of olive oil, red pepper flakes

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 607 % Daily Value *
    • Total Fat: 5 g 7.31%
    • Saturated Fat: 1 g 3.39%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0.1%
    • Sodium: 44 mg 1.83%
    • Calcium: 179 mg 17.93%
    • Potassium: 1579 mg 45.13%
    • Magnesium: 0 mg 0%
    • Iron: 10 mg 54.99%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 108 g %
    • Dietary Fiber: 34 g 136.05%
    • Sugar: 32 g
    • Protein: 36 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 84.64%
    • Vitamin C 366.41%
    • Vitamin D 1.25%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables16
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total4 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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