Introduction
The Buddha Bowl is a balanced, nutrient-packed meal, usually served in a single bowl, containing a variety of grains, proteins, and vegetables. Known for its vibrant colors and wholesome ingredients, it’s perfect for those seeking a healthy, plant-based meal. Buddha Bowls are highly customizable, making them a great option for using seasonal produce or leftovers. They can be dressed up with flavorful sauces, making each bite exciting and satisfying.
Ingredients
- 1 cup cooked quinoa, brown rice, or farro
- 1 sweet potato, cubed and roasted
- 1/2 cup chickpeas, roasted
- 1 cup mixed greens (spinach, arugula, or kale)
- 1 cup broccoli florets, steamed or roasted
- 1/2 cup shredded red cabbage
- 1 carrot, julienned or shredded
- 1/4 cup avocado slices
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon sesame seeds (optional, for garnish)
- 1/2 block firm tofu, cubed and sautéed or baked
- 1/4 cup edamame, shelled and steamed
- 2 tablespoons tahini
- 1 tablespoon soy sauce or tamari
- 1 tablespoon lemon juice
- 1 tablespoon maple syrup or honey
- 1 teaspoon sesame oil
- 1 garlic clove, minced
- Water, to thin the dressing (as needed)
Instructions
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Cook the Grains:
- Start by cooking your base grains (quinoa, brown rice, or farro) according to package instructions. Once cooked, fluff the grains with a fork and set aside.
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Roast the Sweet Potato and Chickpeas:
- Preheat the oven to 400°F (200°C). Toss the cubed sweet potato and chickpeas with olive oil, salt, and pepper. Roast for 20-25 minutes, stirring halfway through, until golden and crispy.
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Prepare the Vegetables:
- While the grains and sweet potatoes are cooking, steam or roast the broccoli. Julienne or shred the carrot and red cabbage, and slice the avocado and cherry tomatoes. Set aside the mixed greens for assembly.
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Prepare the Protein:
- Cube the tofu and either sauté it in a pan with olive oil until golden brown or bake at 400°F (200°C) for 20 minutes, flipping halfway. Alternatively, steam the edamame.
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Make the Dressing:
- In a small bowl, whisk together the tahini, soy sauce, lemon juice, maple syrup, sesame oil, and minced garlic. Gradually add water, a teaspoon at a time, to thin the dressing to your desired consistency.
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Assemble the Buddha Bowl:
- In a large bowl, arrange a portion of the cooked grains as the base. Add the roasted sweet potatoes, chickpeas, tofu, steamed broccoli, and fresh vegetables (carrot, cabbage, avocado, cherry tomatoes). Top with edamame and sprinkle with sesame seeds.
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Drizzle with Dressing:
- Pour the tahini dressing over the top, or serve it on the side. Garnish with extra sesame seeds or fresh herbs if desired.
Health Notes
- Buddha Bowls are an excellent source of plant-based nutrition. They are rich in fiber, healthy fats, and plant proteins, which promote satiety and balanced energy. Incorporating a variety of colorful vegetables ensures you’re getting a wide range of vitamins, minerals, and antioxidants. For a gluten-free option, use quinoa or gluten-free grains.
Serving Suggestions
- Serve Buddha Bowls fresh, but they can also be prepped ahead of time for a quick meal. Store the components separately, and assemble when ready to eat. Pair with herbal tea or a fresh fruit juice for a complete meal.
Tips
- Customize the Bowl: Use any grains or proteins you prefer, such as lentils, tempeh, or beans. Seasonal vegetables work well for this versatile dish.
- Crispy Tofu: For extra crispy tofu, press it for 30 minutes before cooking to remove excess moisture, and coat it with cornstarch before baking or sautéing.
- Dressing Variations: Try different dressings, such as peanut sauce, miso dressing, or avocado-lime for added variety.
- Meal Prep Friendly: Cook grains, roast vegetables, and prepare the dressing in advance for easy meal prep. Just assemble the components when ready to eat.
