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Mediterranean Buddha Bowl

Eat the rainbow!

10 mins
12 ingredients
$3.85 / person
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Mediterranean Buddha Bowl


Serves = 2

100g (1/2 cup) cous cous

1 cup baby spinach

1 red onion

70g tinned black beans

70g tinned corn

1 tomato

½ cucumber

1 avocado

190g tinned tuna in spring water

1 tbsp sunflower seeds

2 tsp lemon juice

2 tsp olive oil

It’s this easy

  • Boil the kettle and place cous cous and ¾ cup boiling water in a large container/bowl (allowing enough space for the cous cous to double in volume)
  • Cover with the container lid or a plate and leave for 5-10 minutes or until the cous cous is soft and water has been absorbed
  • Dice the red onion, tomato, cucumber and avocado
  • Drain the black beans, corn, and tuna
  • Stir/separate the cous cous with a fork, ensuring it does not become clumpy (ie fluff the cous cous)
  • Add the lemon juice and olive oil to the cous cous and stir through
  • To serve, place half of each ingredient in each bowl, starting with the cous cous, then the fresh vegetables, tuna, black beans, corn, and sprinkling the sunflower seeds on top


  • Include any of your favourite vegetables and herbs (e.g. capsicum, carrot, coriander)
  • Can use chickpeas or kidney beans instead of black beans and corn
  • Swap out the tuna for boiled eggs, chicken or beef
  • Substitute the cous cous for another grain of choice (e.g. brown rice or quinoa)
  • Add our hummus or herby yoghurt sauce


Nutrition information (per serve):

  • Energy (2440kJ)
  • Protein (42.0g)
  • Total fat (18.2g)
  • Saturated fat (2.9g)
  • Carbohydrate (56.9g); Starch (48.3g), Sugars (8.6g), Added sugars (0g), Free Sugars (0g)
  • Dietary fibre (14.6g)
  • Sodium (434mg)
  • Calcium (109mg)
  • Iron (4.3mg)


Contains: Gluten, Seafood, Wheat, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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