A Vegetarian Buddha Bowl is a vibrant, nutrient-packed dish that brings together a variety of fresh vegetables, grains, legumes, and toppings, all in one bowl. It’s a customizable and balanced meal that’s perfect for lunch or dinner, offering a rich blend of textures and flavors. Buddha bowls are often vegan, making them an ideal choice for plant-based eaters, though you can always add cheese or other non-vegan ingredients if you prefer.
Ingredients:
- For the Base:
- 1 cup cooked quinoa (or brown rice, farro, or couscous)
- For the Veggies:
- 1/2 cup roasted sweet potatoes, cubed
- 1/2 cup steamed broccoli florets
- 1/2 cup shredded carrots
- 1/4 cup cucumber, sliced
- 1/4 cup cherry tomatoes, halved
- For the Protein:
- 1/2 cup chickpeas (cooked or from a can, drained and rinsed)
- 1 tbsp olive oil (for roasting)
- Salt, pepper, and spices to taste (like cumin or paprika)
- For the Dressing:
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp maple syrup (or agave)
- 1-2 tbsp water (to thin)
- Salt and pepper to taste
- Optional Toppings:
- 1 tbsp sesame seeds or pumpkin seeds
- Fresh herbs (like cilantro or parsley)
- Sliced avocado
- Red onion or pickled ginger
Instructions:
- Prepare the Base: Cook the quinoa according to package instructions. Once done, fluff with a fork and set aside to cool slightly.
- Roast the Sweet Potatoes: Preheat your oven to 400°F (200°C). Cube the sweet potatoes and toss them in a little olive oil, salt, pepper, and your choice of spices (paprika or cumin works well). Roast on a baking sheet for 20-25 minutes, or until tender and slightly crispy on the edges, flipping halfway through.
- Prepare the Chickpeas: If using canned chickpeas, drain and rinse them. For extra flavor, toss the chickpeas in olive oil, salt, pepper, and spices like cumin, smoked paprika, or garlic powder, then bake them in the oven for 15-20 minutes at 400°F (200°C) until crispy. Alternatively, you can skip the roasting and just use them as-is.
- Assemble the Bowl: In a large bowl, start with a base of quinoa. Add the roasted sweet potatoes, steamed broccoli, shredded carrots, cucumber, cherry tomatoes, and chickpeas, arranging them in sections for a colorful presentation.
- Make the Dressing: In a small bowl, whisk together tahini, lemon juice, maple syrup, and water. Add salt and pepper to taste. If the dressing is too thick, add more water until you reach your desired consistency.
- Top and Serve: Drizzle the tahini dressing over the bowl, then top with optional toppings like sesame seeds, fresh herbs, sliced avocado, or pickled vegetables.
- Enjoy: Mix everything together and enjoy a nourishing, flavorful bowl that’s full of vibrant colors and textures!
Tips:
- Customizable: Feel free to swap the veggies and grains based on what you have in your fridge or pantry. Roasted cauliflower, sautéed spinach, or kale, or even avocado can make great additions.
- Make Ahead: You can prepare the individual components ahead of time (quinoa, roasted veggies, chickpeas, and dressing) for a quick lunch or dinner.
- Protein Boost: Add grilled tofu, tempeh, or edamame for extra plant-based protein.
A Vegetarian Buddha Bowl is a great way to eat a variety of plant-based foods in one meal, ensuring you get all the nutrients you need while keeping things flavorful and satisfying. Whether you’re meal prepping or looking for a wholesome dinner, this bowl will not disappoint!
