Description
Bring the vibrant flavors of Italy to your table with this Italian Buddha Bowl – a perfectly balanced Mediterranean meal featuring nutty farro, roasted vegetables, and a creamy cheesy green drizzle that ties it all together in harmony. This colorful bowl delivers authentic Italian flavors in a modern, nutritious format that’s perfect for meal prep or an impressive dinner.
Ingredients
Scale
For the Grain Base:
- 1 cup farro (or pearled barley)
- 2 cups low-sodium chicken or vegetable broth
- Pinch of salt
For the Roasted Veggies:
- 1 medium eggplant, cut into ½-inch cubes
- 1 medium zucchini, sliced into half-moons
- 1 pint cherry tomatoes, halved
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon dried oregano
- Salt and freshly cracked black pepper, to taste
For the Italian “Crunch”:
- ½ cup artichoke hearts, quartered (jarred, drained)
- ¼ cup Kalamata olives, pitted and halved
- 2 tablespoons pine nuts, lightly toasted
For the Cheesy Green Drizzle:
- ½ cup fresh basil leaves
- 2 tablespoons fresh parsley
- 1 clove garlic, smashed
- ¼ cup grated Parmesan or Pecorino Romano
- 2 tablespoons extra-virgin olive oil (plus more if needed)
- Salt and pepper, to taste
Optional Toppings:
- Fresh mozzarella pearls or burrata
- A squeeze of lemon juice
- Red pepper flakes
Instructions
- Cook the Farro:
- In a medium pot, bring the broth and a pinch of salt to a boil.
- Add the farro, reduce to a simmer, cover, and cook until tender—about 20–25 minutes.
- Drain any excess liquid, fluff with a fork, and set aside, covered to stay warm.
- Roast the Veggies:
- Preheat your oven to 425°F (220°C).
- Toss eggplant, zucchini, and cherry tomatoes with olive oil, oregano, salt, and pepper on a rimmed baking sheet.
- Spread in a single layer so they caramelize instead of steam.
- Roast 18–20 minutes, giving the pan a shake halfway through, until edges are golden and tomatoes are blistered.
- Prep the “Crunch” Mix:
- While the veggies roast, combine artichoke hearts, olives, and toasted pine nuts in a small bowl.
- Blend the Cheesy Green Drizzle:
- In a mini food processor or blender, pulse basil, parsley, garlic, Parmesan, and olive oil until smooth but still bright green.
- Taste, then season with salt, pepper, or an extra splash of olive oil or lemon juice if needed.
- Assemble Your Buddha Bowl:
- Spoon a generous mound of farro into each serving bowl.
- Artfully arrange roasted eggplant, zucchini, and cherry tomatoes on one side.
- Add a handful of the artichoke-olive-pine-nut mix beside it.
- Drizzle the cheesy green sauce all around.
- Finish & Serve:
- Top with fresh mozzarella pearls or a dollop of burrata if desired.
- Sprinkle red pepper flakes for a gentle kick and a quick squeeze of lemon for brightness.
Notes
- For meal prep: Store components separately and assemble just before eating for best results.
- Substitute quinoa or brown rice for farro if gluten-free.
- For vegan option: Omit cheese and use nutritional yeast in the green sauce.
- The bowls will keep in the refrigerator for up to 3 days.
- Farro can be cooked ahead and refrigerated for up to 5 days.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Roasting
- Cuisine: Italian, Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 6g
- Sodium: 380mg
- Fat: 18g
- Saturated Fat: 3.5g
- Unsaturated Fat: 13.5g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 9g
- Protein: 15g
- Cholesterol: 8mg