Quinoa, chickpea and roasted vegetable buddha bowl

Colourful, generous and perfectly balanced, this buddha bowl brings together everything you want from a healthy lunch in a single bowl: plant protein (chickpeas), complex carbohydrate (quinoa), healthy fats (avocado, olive oil) and a good dose of fibre and vitamins from the roasted vegetables. It is the ideal meal when you want to eat light without risking an afternoon hunger pang: the combination of fibre, protein and healthy fats keeps you full for longer. Endlessly adaptable to seasonal vegetables, it also prepares very well in advance for the week’s lunchboxes.

Prep time: 15 min  |  Cooking time: 25 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, items) use average weights. 598 kcal · 17 g protein · 51 g carbohydrate · 34 g fat

Ingredients

• 120 g quinoa
• 1 tin of chickpeas (drained)
• 1 courgette
• 1 red pepper
• 2 handfuls of baby spinach
• 2 tbsp olive oil
• 1 avocado

Method

1. Preheat the oven to 200 °C. Cut the courgette and pepper into even dice and drain the chickpeas thoroughly (pat them dry in a tea towel so they roast well).
2. In a large bowl, toss the vegetables and chickpeas with 1 tbsp olive oil, salt, pepper and spices (paprika, cumin or herbes de Provence).
3. Spread everything out on a baking tray in a single layer and roast for 25 minutes, stirring halfway through for even browning.
4. Meanwhile, rinse the quinoa under cold water, then cook it for 12 to 15 minutes in twice its volume of salted water, until fully absorbed. Leave to stand, covered, for 5 minutes and fluff up with a fork.
5. Divide the quinoa between the bowls, arrange the roasted vegetables and chickpeas attractively on top, along with the baby spinach leaves and the sliced avocado.
6. Drizzle with olive oil and lemon juice, and add a few seeds (pumpkin, sesame) for crunch if you like.

Nutritional benefits

This bowl is a perfect example of a balanced vegetarian meal. The quinoa and chickpea combination provides plant protein with complementary amino acids, which is useful if you are cutting down on meat without cutting back on protein. The chickpeas and vegetables supply filling fibre that slows the absorption of carbohydrate, giving a moderate overall glycaemic index that is good for weight and blood sugar control. Avocado and olive oil add monounsaturated fatty acids that are good for the heart, while the spinach and red pepper are rich in vitamin C, provitamin A and antioxidants. A lunch rich in micronutrients, naturally gluten-free and filling without being high in calories.

Variations and substitutions

• Muscle-gain version: double the quinoa portion and add a source of protein (hard-boiled egg, grilled tofu, chicken).
• Seasonal swaps: replace the courgette and pepper with roasted sweet potato, broccoli, beetroot or butternut squash.
• Creamy dressing: blend 2 tbsp tahini with lemon juice, water and garlic to drizzle over the bowl.
• Weight-loss version: cut the quinoa down to 80 g and increase the proportion of vegetables and raw vegetables.

Storage and making ahead

All the components keep separately for 3 to 4 days in the fridge, which makes this a batch cooking champion: cook the quinoa and roasted vegetables in large quantities, then assemble the bowls as you go. Add the avocado only at serving time to stop it going brown (a squeeze of lemon slows oxidation).

💡 Good to know

For an even more filling weight-loss bowl, keep the skins on the chickpeas: their fibre slows digestion and prolongs fullness. And for really crispy oven-roasted chickpeas, make sure they are very dry before coating them in oil.

Read next

Discover more vegetarian recipes · healthy & balanced recipes · weight-loss recipes.

Ingredients in this recipe: quinoa · chickpeas · courgette · red pepper · spinach.

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