Buddha bowls have become popular over the years and can be made in unlimited combinations. They mainly consist of a starch, a protein, vegetables, and sometimes a fat such as nuts or avocado.
A formula I always stick to when making buddha bowls will come in handy when you build your own; feel free to experiment with what foods you enjoy and what you have in stock.
Firstly, choose a starch:
Opting for a starch is important to add to your buddha bowls, as this will give you carbohydrates which are the body's preferred energy source. Grains are also rich in b-vitamins, potassium, iron, calcium, magnesium, and fibre.
- Rice
- Quinoa
- Potato
- Sweet Potato
- Sweet Corn
- Millet
- Bulgur Wheat
- Couscous
- Rice Noodles
Choose a protein:
There are many plant-based protein sources; in fact, all plants contain protein in varying amounts. These are some examples of the best sources to add to your buddha bowl. These sources are also rich in nutrients such as iron, calcium, carbohydrates, and zinc.
- Chickpeas
- Lentils
- Tofu
- Black Beans
- Edamame
- Tofu
- Tempeh
Then, as many vegetables, as you like raw or cooked:
Vegetables and greens will provide you with extra fibre and bulk to keep you full and nourished. They are rich in phytonutrients that provide you with the nutrients you need daily.
- Broccoli
- Cauliflower
- Brussels Sprouts
- Spinach
- Lettuce
- Kale
- Tomatoes
- Red Cabbage
- Carrots
- Cucumber
- Onion
- Okra
Optionally you can add a fat:
Fats are great to help keep you satiated between meals, add calories, and support the absorption of fat-soluble nutrients.
- Avocado
- Olives
- Nuts
- Seeds
- Vegan Cheese (click
for my recipe)
Lastly, a dressing is for me what makes it; this can replace a fat:
Dressings are a game-changer for making a buddha bowl more than just a fancy salad. Many dressings can compliment your buddha bowl. Here are some examples. No oil is needed!
- Red pepper dressing (as shown below)
- Cashew Ranch (click
for recipe)
- Goddess Dressing (click
for recipe)
- Pesto Dressing (click
for recipe)
- Thousand Island Dressing (click
for recipe)
- Lemon Tahini Dressing (click
for recipe)
- Peanut Dressing (click
for recipe)
A dressing can contain any ingredients you like whizzed up in a blender; dressings usually consist of fat as the base. However, dressings can still be made tasty without fats or oils added.
I
like a cashew or avocado dressing, and today I went with one of my favourites - red pepper dressing. This consists of red bell peppers, which can be raw or cooked; I prefer to use raw as I have them on hand, and I enjoy the raw taste. I also added cashews as the fat; this adds a rich, creamy texture that I love on all kinds of salads and buddha bowls.
Serves 2
Ingredients
For the Buddha Bowl
- 1 cup rice (I used wild black rice though any will do!)
- 1 tin chickpeas, rinsed and drained
- 1/2 a broccoli, chopped
- 2 carrots, grated
- 1/4 of a cucumber, chopped
- 1/4 red cabbage, sliced
- 2 handfuls of spinach
- 1/2 a red onion, sliced
- 1 tbsp of your favourite spice mix (I used harissa)
- Mixed sprouts (optional)
- Spring onion, chopped (optional)
For the Red Pepper Dressing
- 50g cashews boiled for 10 mins
- 1 red pepper
- 1/2 red onion
- 1/2 tsp turmeric
- 1/2 lemons juice
- pinch of salt
Method
- Pre-heat your oven to 180c.
- Start cooking the rice; I boiled mine for about 25 minutes.
- Whilst your rice is cooking, prepare the chickpeas and broccoli by placing them on an oven tray. Sprinkle your spice mix on the chickpeas and combine. Place into a hot oven and roast for 25 minutes stirring chickpeas and flipping the broccoli half-way.
- Chop your veggies and prepare them in your bowls of choice.
- Add the dressing ingredients to your blender and blitz.
- Add your cooked broccoli, chickpeas, and rice to your bowls; you can add these hot or cold.
- Top with your dressing and sprouts/ spring onion if using
Enjoy!
Recipe by Rose Wyles - The Vegan Nutritionist
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