A colorful buddha bowl rich in fiber and protein to decline over his desires!
At a time when the focus is on the diversity of vegetables and proteins, the buddha bowl is the perfect way to fill up on good things in the shortest amount of time.
It is said that Buddha, during his travels, took with him a bowl that some devotees filled with food that the spiritual leader then enjoyed once the day was over. The modern version consists of a colorful bowl where all kinds of healthy and nutrient-rich foods blend harmoniously, to be prepared in advance for more tranquility and alternate over the course of its creative inspirations.
It melts, it crunches, it’s elegant, it’s comforting… and we ask for more!
What does a buddha bowl consist of?
Infinitely available, the buddha bowl is based on a base composed of 4 kinds of food:
- Whole grains: Quinoa, brown rice, wild rice, millet, couscous, spelt for fiber.
- Lean protein: Pickled tofu, lentils, falafel, black beans, chickpeas… Traditionally, the buddha bowl is a vegetarian dish but it is quite possible to garnish it with a little chicken breast or ground beef.
- Vegetables: Avocados, sweet potatoes, cabbage, spinach, caramelized onions, zucchini, mushrooms, tomatoes, cucumbers, butternut squash, the possibilities are endless! We will choose at least 2 or 3 different kinds that we will roast, steam or taste raw.
- Seeds and nuts: For the crunchy touch finally, we will toast some pecans or pumpkin seeds or we will opt for a handful of almonds, pistachios or sunflower seeds beautifully arranged on top of our dish.
And then there are those ingredients that hang out at the bottom of the refrigerator and that can be added for more color and taste! Pickled vegetables, olives, soy sprouts, the buddha bowl is an excellent way to use products started before they are damaged.
What sauce for my buddha bowl?
No question of accompanying our healthy buddha bowl with a high-calorie sauce saturated with salt and bad fats! To accompany all this little world and strengthen the flavors, we will bet on spices and light dressings based on olive oil, avocado, or toasted sesame with a little vinegar.
For more binders, you can also opt for a beautiful spoonful of hummus or various creamy sauces, full of nutrients and gluttony!
- For Tahini sauce: Mix 1 tablespoon of Tahini with the juice of half a lemon, 2 tablespoons of olive oil, 1 tablespoon of water, salt and pepper.
- For Satay sauce: 1 tablespoon of peanut butter, the juice of half a lemon, 2 tablespoons of olive oil, 1 tablespoon of water, 1 tablespoon of tamari sauce, salt and pepper.
- For peanut sauce: 1 tablespoon of peanut puree, 1 yogurt, 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, the juice of half a lemon.
Preparation: 15 minutes.
Cooking: 25 minutes.
Kcal: 518 | Fats: 25 g | Of which saturated fats: 3 g | Carbohydrates: 82 g | Sugar: 9 g | Fiber: 16 g | Protein: 19 g | Sodium: 497 mg
For 4 people:
- 750 g cooked quinoa
- 3 medium-sized sweet potatoes
- 30 g spinach shoots
- 100 g red cabbage
- 1 lawyer
- 50 g rinsed and dried chickpeas
- 40 g roasted cashew nuts
For the sauce:
- 1 tablespoon olive oil
- 1 tablespoon maple syrup
- The juice of half a lemon
- 60 ml tahini
- Salt and pepper
- Preheat the oven to 210°C (thermostat 7).
- On a sheet covered with baking paper, place the chickpeas and sweet potatoes peeled and cut into pieces. Drizzle with a little olive oil, salt, pepper.
- Bake for about 25 minutes until the sweet potatoes are tender and the chickpeas slightly crunchy.
- Divide the quinoa into 4 bowls.
- Add in equal parts the sweet potatoes, chickpeas, cabbage, spinach, cashew nuts and avocado cut into thin slices.
- In a container, mix together all the ingredients of the sauce and pour over each buddha bowl.
- Possibly distribute a few seeds and nuts on top and serve immediately.
Tahini is a kind of peanut butter but obtained from sesame seeds. It is generally available in supermarkets, in the products department of the world.