What in the world is a Buddha bowl?? Well, it seems the jury is out on the exact definition. It was first described to me as a bowl so full of goodness it resembled Buddha’s belly. Basically it’s a meal in a bowl chock full of good food and healthy veggie options. It’s pretty much what I eat for at least one meal every day.
Buddha bowls are a great way to utilize leftovers. Yesterday’s salad or rice can start the game then add all the veggie bits and pieces left in the fridge. I usually always have Tahini and fresh lemons so the sauce is easy to throw together.
You can spin your bowl dozens of ways with different dressings. Try Green Goddess, Mediterranean, Southwest, Asian; change up your sauces or seasonings to make your favorite flavor profile.
Eating mindfully is the best way to eat. I’m trying to adopt this practice. Not dieting! Instead, listen to your body. Eat when you’re hungry. Eat for rational reasons not emotional reasons. Stop eating when you’re full. I’m of the “clean your plate” generation. Plate your food mindfully.
If you crave abundance, a Buddha bowl is perfect for you because a lot of vegetables and good nutrients never hurt anyone.
ANATOMY OF BUDDHA BOWL
- Choose a special bowl. It is important, like having a favorite coffee mug.
- Start with a base layer of Greens & Grains.
- Add a variety of Veggies & Beans – complex starch and protein.
- Top with Nuts & Seeds.
- Dress with Your Favorite Sauce/Dressing. FYI, it’s all about the sauce.
- Eat mindfully, enjoying all the flavors and textures.
- Enjoy how good food makes your body feel and use extra brainpower for good.
MORE IDEAS FOR BUDDHA BOWLS
- Greens: kale, spinach, arugula
- Veggies: squash, broccoli, carrots, peppers, roasted eggplant, brussels sprouts, beets, grilled or roasted veggies
- Grains: quinoa, brown rice, wheat berries, farro
- Protein: tofu, tempeh, chickpeas, beans, edamame
- Healthy Fats: avocado, cashews, almonds, nut butter, sunflower seeds, pepitas
Get Creative! Here’s a recipe, just in case you need a starting point. Feel free to add, subtract, and substitute. There are no hard and fast rules.
- 1 cup dry quinoa
- 2 cups water + 1 vegetable bouillon cube
- 4 cups broccoli or cauliflower florets (about 2 large crowns)
- 1 bunch kale, stems removed and large pieces torn in half
- 1-2 Tbsp olive oil
- garlic powder, to taste
- cumin, to taste
- salt & black pepper, to taste
- 1 can chickpeas, drained and rinsed
- 1 1/2 cups chopped red cabbage
- 1 avocado, sliced
For the dressing
- 1/2 cup tahini
- Juice of 1 medium lemon
- 3 tsp lemon zest
- 1 Tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp salt
- a dash of maple syrup, to taste
- 1/4 – 1/2 cup water*
- Preheat the oven to 400°F and place broccoli or cauliflower florets on a bare baking sheet. Drizzle with olive oil, making sure the broccoli/cauliflower is well coated but not soaked. Sprinkle with garlic powder, cumin and a pinch of salt. Bake for 15-20 minutes.
- While that is roasting, put kale into a large bowl. Drizzle with olive oil and massage until well combined, then sprinkle with salt. Add the kale to the same pan of broccoli/cauliflower and bake for another 5-7 minutes.
- On another cookie sheet place the rinsed chickpeas. Drizzle with a little oil and sprinkle with garlic powder and cumin. Add to the oven with the other vegetables. These just need to be cooked long enough to allow them to toast. Check after five minutes, shake the pan to move chickpeas around. Check again in two minutes. Taste to test.
- While vegetables are roasting, cook the quinoa by heating a medium saucepan over high heat. Once hot, add quinoa, water, and vegetable bouillon cube and bring to a boil, uncovered. Once boiling, reduce heat to low (simmer), cover, and cook for 15-18 minutes or until the quinoa is tender and the water has completely absorbed. Remove from heat and fluff with a fork.
- Prepare the dressing by adding tahini, lemon, lemon zest, olive oil, garlic powder, salt, and maple syrup into a small mixing bowl and whisking to combine. Then add water a little at a time until it forms a pourable sauce. *Amount of water needed may vary. Sometimes I only need 1/4 cup, other times I need about 1/2 cup. Start slow and add more until you achieve your desired consistency.
- To serve, divide the quinoa, chickpeas, roasted veggies, and purple cabbage between serving bowls. Top each bowl with avocado slices and drizzle with tahini sauce. Add a squeeze of lemon juice for a bit more flavor.
- Leftovers may be stored for up to 4 days in the refrigerator. It is best if the tahini dressing is stored separately.