A Buddha bowl, also known as a grain bowl or a hippie bowl, is a popular and trendy dish that typically consists of a variety of healthy ingredients arranged in a bowl. It is inspired by Buddhist monks’ simple meals and emphasizes a balanced and nutritious combination of vegetables, grains, proteins, and toppings.
The exact composition of a Buddha bowl can vary depending on personal preferences and dietary restrictions, but it generally includes the following components:
1 cup cooked quinoa or brown rice
1 cup mixed salad greens
1 cup roasted sweet potatoes, cubed
1 cup steamed broccoli florets
1 cup sliced bell peppers
1 cup shredded carrots
1 cup cooked chickpeas (or any other beans)
1/2 cup cubed tofu or tempeh (optional)
2 tablespoons tahini
1 tablespoon lemon juice
1 tablespoon olive oil
1 garlic clove, minced
Salt and pepper to taste
Water (to thin out the dressing)
Chopped fresh herbs (such as cilantro or parsley)
Sprouts or microgreens
Sesame seeds or nuts (such as almonds or cashews)
- Prepare the base: Cook the quinoa or brown rice according to the package instructions. Set aside.
- Prepare the vegetables: Wash and chop the salad greens, roasted sweet potatoes, steamed broccoli, bell peppers, and shredded carrots.
- Prepare the protein: If using tofu or tempeh, cube it and sauté in a bit of oil until lightly browned. Drain and set aside. If using canned chickpeas or beans, rinse and drain them.
- Prepare the dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, salt, and pepper. Add water gradually to achieve the desired consistency. Set aside.
- Assemble the Buddha bowl: In a bowl, start with a base of cooked quinoa or brown rice. Arrange the mixed salad greens, roasted sweet potatoes, steamed broccoli, bell peppers, shredded carrots, chickpeas, and tofu or tempeh (if using) in separate sections on top of the base.
- Drizzle the dressing: Pour the tahini dressing over the Buddha bowl.
- Add toppings: Garnish the bowl with avocado slices, fresh herbs, sprouts or microgreens, and sesame seeds or nuts.
- Enjoy: Toss the ingredients together or enjoy them as individual components. Mix and match the flavors and textures as you eat.