Let’s make a Buddha Bowl! This vibrant dish is a perfect way to enjoy a healthy, flavorful, and incredibly customizable meal. It’s simple to prepare and packed with goodness.
Key Ingredients & Substitutions:
- Grain Base: Quinoa, brown rice, or farro are great. You can also use couscous or even cauliflower rice for a lighter option.
- Protein: Chickpeas, black beans, or baked tofu are my go-to’s. Edamame or lentils work beautifully too.
- Roasted Veggies: Sweet potatoes, broccoli, or Brussels sprouts. Feel free to use whatever seasonal vegetables you have on hand like bell peppers, zucchini, or carrots.
- Fresh Greens: Spinach or mixed greens. Kale, arugula, or romaine lettuce are excellent alternatives.
- Healthy Fats: Avocado slices or a sprinkle of nuts/seeds (like pumpkin seeds or sunflower seeds).
- Dressing: Tahini-lemon dressing is classic. A simple vinaigrette or peanut dressing also works.
Ingredients:
For the Bowl:
* 1 cup cooked quinoa (or your preferred grain)
* 1 (15-ounce) can chickpeas, rinsed and drained
* 1 small sweet potato, peeled and diced into 1/2-inch cubes
* 1 head of broccoli, cut into florets
* 2 cups fresh spinach or mixed greens
* 1/2 avocado, sliced
* Optional toppings: a sprinkle of sesame seeds, chopped fresh cilantro
For the Tahini-Lemon Dressing:
* 1/4 cup tahini
* 2 tablespoons fresh lemon juice
* 1 tablespoon water (add more if needed for desired consistency)
* 1 small clove garlic, minced (optional)
* Pinch of salt
* Pinch of black pepper
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 2
- Tools Needed: Baking sheet, mixing bowls, small whisk
Step-by-Step Instructions:
1. Roast the Vegetables
Preheat your oven to 400°F (200°C). On a baking sheet, toss the diced sweet potato and broccoli florets with a drizzle of olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender and slightly caramelized.
2. Prepare the Chickpeas
While the vegetables roast, spread the rinsed chickpeas on a small part of the same baking sheet or a separate one. Roast them alongside the vegetables for the last 10-15 minutes, until slightly crispy. This adds a lovely texture to your Buddha Bowl.
3. Cook Your Grain
If you don’t have cooked quinoa ready, now is the time to prepare it according to package instructions. It usually takes about 15 minutes to cook. Once cooked, fluff it with a fork.
4. Make the Tahini-Lemon Dressing
In a small bowl, whisk together the tahini, lemon juice, water, minced garlic (if using), salt, and pepper. Add more water a teaspoon at a time if you prefer a thinner dressing. It should be creamy and pourable.
5. Assemble Your Buddha Bowls
Divide the cooked quinoa or grain between two bowls. Add a generous handful of fresh spinach or mixed greens to each bowl. Arrange the roasted sweet potatoes, broccoli, and chickpeas neatly over the greens.
6. Add the Finishing Touches
Top each Buddha Bowl with sliced avocado. Drizzle generously with your freshly made tahini-lemon dressing. If desired, sprinkle with sesame seeds or fresh cilantro for extra flavor and visual appeal.
Storage Instructions:
You can store leftover Buddha Bowl components separately in airtight containers in the refrigerator for up to 3-4 days. This allows you to assemble fresh bowls throughout the week. The dressing can also be stored separately.
Frequently Asked Questions (FAQ):
Q: Can I meal prep Buddha Bowls?
A: Absolutely! Cook all components and store them separately. Assemble a fresh Buddha Bowl daily for optimal freshness.
Q: What other vegetables can I use?
A: Bell peppers, zucchini, carrots, or asparagus are all great roasted options. Fresh cucumber or shredded carrots can be added raw.
Q: How can I add more protein?
A: Grilled chicken, baked salmon, hard-boiled eggs, or a sprinkle of hemp seeds are easy additions.
Q: Is this Buddha Bowl recipe vegan?
A: Yes, this specific Buddha Bowl recipe is entirely vegan.
Q: Can I use a different dressing?
A: Of course! A peanut sauce, a simple vinaigrette, or even a store-bought dressing you love would work well.
Q: How do I make the chickpeas extra crispy?
A: Ensure they are very dry before roasting. You can also roast them by themselves at a slightly higher temperature (425°F/220°C) for 15-20 minutes, shaking the pan occasionally.