Introduction
If you’re an athlete in need of a satisfying, protein-packed meal, this Vegan Chickpea and Avocado Buddha Bowl with Lemon Tahini Dressing is a perfect choice. Loaded with fiber, healthy fats, and plant-based protein, this bowl is designed to fuel your body, aid in muscle recovery, and keep you energized throughout the day. Plus, it’s easy to prepare and full of vibrant, delicious ingredients.
Why Make This Recipe
Chickpeas are an excellent source of plant-based protein and fiber, making them ideal for muscle repair and satiety. Combined with creamy avocado and a tangy lemon tahini dressing, this bowl provides a great balance of healthy fats, vitamins, and minerals. It’s an easy and quick meal, making it perfect for athletes looking for a nutritious post-workout option or a balanced lunch.
How to Make Vegan Chickpea and Avocado Buddha Bowl with Lemon Tahini Dressing
Ingredients:
- 1 cup cooked chickpeas (or 1 can, drained and rinsed)
- 1 ripe avocado, sliced
- 1/2 cup cooked quinoa (or any grain of your choice)
- 1 cup cherry tomatoes, halved
- 1/4 cup cucumber, sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 tablespoons tahini
- 1 teaspoon maple syrup (optional)
- Salt and pepper, to taste
- 1/4 teaspoon garlic powder
- Fresh parsley, for garnish
Directions:
- Prepare the quinoa:
Cook the quinoa according to the package instructions. Typically, bring 2 cups of water to a boil, add the quinoa, reduce the heat, and let it simmer for 12-15 minutes until the grains are tender and the water is absorbed. Set aside to cool. - Prepare the chickpeas:
If using canned chickpeas, drain and rinse them thoroughly. For extra flavor, you can sauté the chickpeas in olive oil with a pinch of salt and garlic powder for about 5 minutes, or simply use them as is. - Make the dressing:
In a small bowl, whisk together the tahini, lemon juice, olive oil, maple syrup (if using), and a pinch of salt and pepper. Add water little by little to reach your desired dressing consistency. - Assemble the Buddha bowl:
In a large bowl, layer the cooked quinoa, chickpeas, avocado slices, cherry tomatoes, and cucumber. Drizzle the lemon tahini dressing over the top and sprinkle with fresh parsley for garnish. - Serve:
Enjoy the Buddha bowl immediately as a nutritious and satisfying meal. You can also refrigerate it for later, but it’s best served fresh.
How to Serve Vegan Chickpea and Avocado Buddha Bowl with Lemon Tahini Dressing
Serve this bowl as a main dish for lunch or dinner. It’s also great as a meal prep option—simply store the ingredients separately in the fridge and assemble the bowl when ready to eat.
How to Store Vegan Chickpea and Avocado Buddha Bowl with Lemon Tahini Dressing
Store any leftovers in an airtight container in the fridge for up to 2 days. If prepping for later, keep the avocado separate to prevent browning, and store the dressing in a small container.
Tips for Making Vegan Chickpea and Avocado Buddha Bowl with Lemon Tahini Dressing
- To add more crunch, toss in some roasted seeds or nuts, like sunflower seeds or almonds.
- Feel free to add other veggies like bell peppers, carrots, or spinach for more variety.
- For extra protein, add a handful of roasted pumpkin seeds or hemp seeds on top.
Variations
- You can switch up the grains in this recipe—try farro, brown rice, or couscous for different textures.
- If you prefer a creamier dressing, add a tablespoon of plant-based yogurt or avocado to the tahini dressing.
FAQs
- Can I prepare this bowl in advance?
Yes! You can prepare the quinoa, chickpeas, and veggies ahead of time and store them separately. Just assemble the bowl and add the dressing when you’re ready to eat. - Can I use a different grain instead of quinoa?
Absolutely! You can substitute quinoa with couscous, bulgur, or farro, just be sure to cook them according to package instructions. - Is this bowl gluten-free?
Yes, quinoa is naturally gluten-free, and this entire bowl is a great option for those with gluten sensitivities.
Nutritional Information for Vegan Chickpea and Avocado Buddha Bowl with Lemon Tahini Dressing
This vibrant Buddha bowl is a powerhouse of nutrients that provides the fuel athletes need for energy, muscle repair, and overall health. Here’s a breakdown of the key nutrients per serving:
- Calories: 450 kcal
- Protein: 14g
- Carbohydrates: 50g
- Fat: 22g (mostly healthy fats from avocado and olive oil)
- Fiber: 12g
- Vitamins and minerals: Rich in vitamin A, vitamin C, folate, magnesium, and potassium
Benefits of Chickpeas and Avocado for Athletes
Chickpeas provide plant-based protein and fiber, which help repair muscles and keep you feeling full longer. Avocado adds heart-healthy fats and antioxidants that support overall health. Combined with the nutrient-rich quinoa and fresh veggies, this bowl is a complete, nourishing meal.
Perfect Post-Workout Meal
This Buddha bowl is an ideal post-workout meal because it provides a balanced combination of protein, healthy fats, and carbohydrates to help rebuild muscle tissue and replenish glycogen stores.
Quick Recipe for Busy Athletes
Ready in just 20 minutes, this recipe is perfect for athletes who need a nutritious, quick meal after a training session. You can also prepare the ingredients ahead of time for an even faster meal.
Ideal for Meal Prep
This recipe is great for meal prepping. The quinoa, chickpeas, and veggies can be stored in the fridge for up to 3 days, and you can easily assemble the bowls when you need a quick, healthy meal.
I hope this recipe fits your needs! It’s vegan, packed with protein and healthy fats, and can be adapted to suit your preferences.
