I wanted to share with you some basics around creating a Buddha bowl.
Grains:
Start with a grain or something similar. That could be any of the following:
- Brown, black, red or wild rice
- Quinoa – tri coloured, white or red
- Buckwheat
- Millet
- Farro
- Couscous – plain or pearled
Vegetables:
At least two-three different types of vegetables. You can have these roasted, raw or steamed. Again, anything you have in the fridge but these are used the most:
Carrot
Avocado
Tomato
Cucumber
Zucchini
Eggplant
Sweet potato
Mushrooms
Pumpkin
Cabbage – red or white
Corn
Capsicum – any kind but I like red
Baby spinach
Kale – massaged
Salad mix
Rocket
Bok choy – cut in half and steamed or lightly fried
Asparagus
Broccoli/broccolini
Cauliflower – typically marinated
Protein:
Then there’s the protein part, which would normally be any one of the below:
Tofu – marinated
Tempeh
Beans – any kind really
Lentils – mainly brown
Chickpeas – can be seasoned and baked as well as raw
Falafel or lentil patties
Then there are some extras for that extra bit of flavour and nutrients, such as:
Fermented vegetables
Pickled ginger
Pickled radish – how to make: half water, half tamari solution left in the fridge for a week with thin slices of radish in a jar
Olives
Toasted sesame seeds
Tamari seeds – a mix of sunflower seeds and pepitas roasted (half, half) in a frying pan and then tamari added at the end to coat them, let it completely cool and dry before putting in a jar
Nigella seeds
Sprouts – like mung bean, lentil, chickpea, alfalfa and bean
And last but not least, a dressing. This is what really brings it all together – the dressings:
Tahini
Satay – recipe is the same as the Tahini one just swap the Tahini for Peanut Butter
Mayonnaise – with a little bit of water, salt and oil with about 2 tablespoons of mayo.
The main goal of a buddha bowl recipe is to eat as many colors and nutrient dense foods as possible. No two buddha bowls have to be the same, so tailor your Buddha bowl to your taste preferences and get creative! Words of wisdom- when in doubt, if it’s a whole food, add it to your bowl. Below I’ve laid out some of my favorite Buddha bowl add-ins by category!
1. Sweet Potato Chickpea Bowl
Tossed with garlic powder, cumin, and oregano, this Buddha bowl’s pan-roasted chickpeas contribute half the flavor. Recipe here.
2. Easy Baked Tofu
Crispy baked tofu with a sweet and savory sesame ginger glaze is perfect for adding to rice bowls. Recipe here.
3. Vegetarian Kung Pao Quinoa Bowl
These Vegetarian Kung Pao Quinoa Bowls are the perfect meal prep recipe to make so you can enjoy a healthy lunch or dinner the entire week! Recipe here.
4. Curried Chickpea Bowls with Garlicky Spinach
These vegan curried chickpea bowls pair flavorful chickpeas with sautéed spinach and brown rice for an easy meal prep recipe that’s delicious and filling. Perfect for lunch or dinner! Recipe here.
5. Tofu Quinoa Burrito Bowl
Throw all of the ingredients for this Meal Prep Sheet Pan Tofu Quinoa Burrito Bowls on a baking sheet and you’ve got a delicious, vegetarian meal ready for the entire week! Recipe here.
6. Healthy Thai Coconut Quinoa Bowl
These Thai Coconut Quinoa Bowls are out of this world- a vegetarian meal packed with protein, veggies, and flavor! Recipe here.
7. Sweet Potato Vegan Buddha Bowl
This buddha bowl recipe is ready in under an hour and is packed with veggies, whole grains, and tasty tahini. Recipe here.
8.Peanut Tofu Buddha Bowl
A healthy gluten-free and vegan lunch or dinner. Brown rice, the BEST peanut tofu, vegetables and roasted broccoli in a simple peanut sauce. Recipe here.
9. Chilli Orange Veggie Bowl
Steam the veggies instead of roasting them in this easy bowl, and their clean flavors shine under a lightly spicy, tangy chili vinaigrette. Recipe here.
10. Jasmine Rice and Sesame Tofu Bowl
This coconut jasmine rice with sesame tofu is the perfect Asian-inspired buddha bowl! It’s loaded with edamame, pickled cabbage, and fresh vegetables, all on top of delicious coconut-infused rice! Recipe here.
