Buddha bowls, also known as grain bowls or nourish bowls, are a popular and versatile dish that’s both nutritious and satisfying. These bowls are typically made with a variety of colorful and nutritious ingredients, such as grains, vegetables, proteins, and sauces, all served together in a single bowl. They’re not only delicious but also easy to customize based on your preferences and dietary needs. In this recipe, we’ll show you how to make a basic Buddha bowl and offer suggestions for additional ingredients to personalize your bowl.
Ingredients for Buddha Bowl
For the bowl:
- 1 cup cooked quinoa or brown rice
- 1 cup roasted sweet potatoes, cubed
- 1 cup chickpeas, drained and rinsed
- 1 cup steamed broccoli florets
- 1/2 an avocado, sliced
- 1/4 cup shredded carrots
- 1/4 cup sliced cucumber
- 2 tablespoons sesame seeds, for garnish
- Fresh cilantro, for garnish
For the tahini dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 clove garlic, minced
- 1 teaspoon maple syrup or honey
- Salt and pepper, to taste
How to Make Buddha Bowl
Follow these steps to prepare and assemble your Buddha bowl:
Step 1: Cook the Grains
- Cook quinoa or brown rice according to package instructions. Set aside.
Step 2: Prepare the Vegetables
- Preheat your oven to 400°F (200°C). Toss cubed sweet potatoes with olive oil, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 25-30 minutes, or until tender.
- Steam broccoli florets until tender, about 5-7 minutes.
- Slice the avocado, shred the carrots, and slice the cucumber.
Step 3: Prepare the Chickpeas
- Drain and rinse chickpeas. Toss them with olive oil, salt, pepper, and any desired spices (such as cumin, paprika, or garlic powder). Roast in the oven at 400°F (200°C) for 20-25 minutes, or until crispy.
Step 4: Make the Tahini Dressing
- In a small bowl, whisk together tahini, lemon juice, water, minced garlic, maple syrup or honey, salt, and pepper. Adjust the consistency by adding more water if needed.
Step 5: Assemble the Buddha Bowl
- Divide cooked quinoa or brown rice between two bowls. Arrange roasted sweet potatoes, chickpeas, steamed broccoli, sliced avocado, shredded carrots, and sliced cucumber on top.
- Drizzle tahini dressing over the bowls and sprinkle with sesame seeds and fresh cilantro.
About the Main Ingredients
Quinoa or Brown Rice
- These grains serve as the base of the Buddha bowl, providing complex carbohydrates, fiber, and protein.
Sweet Potatoes
- Sweet potatoes are rich in vitamins, minerals, and fiber. They add a natural sweetness and vibrant color to the bowl.
Chickpeas
- Chickpeas are a great plant-based protein source. They also provide fiber, iron, and other important nutrients.
Vegetables
- Broccoli, avocado, carrots, and cucumber add a variety of vitamins, minerals, and antioxidants to the bowl. They also add color, texture, and flavor.
Tahini Dressing
- Tahini is made from sesame seeds and adds a creamy texture and nutty flavor to the dressing. It also provides healthy fats, protein, and calcium.
Buddha bowls are a delicious and nutritious meal option that’s easy to prepare and customize. By combining a variety of grains, vegetables, proteins, and sauces, you can create a satisfying and balanced meal in a single bowl. Experiment with different ingredients and flavors to create your own unique Buddha bowl creations.
