Buddha Bowl
This is more of a meal template than an actual recipe. To create a meal that's a complete protein, combine a grain with nuts, seeds, beans or dairy OR use a grain that's a complete protein (like quinoa or buckwheat). You can also simply ensure that you balance out your protein needs during your other meals.
Choose your grain & prepare 1-2 cups per serving:
OPTIONAL - Choose your legume & prepare 1 cup per serving:
Choose 2 or more vegetables (it's great to get multiple colors). Steam, saute, stir fry or roast 2 or more cups per person:
Add dressing to taste:
Add 1 Tab. to 1/4 cup of topping(s) per serving:
The basic instructions for assembling your Buddha Bowl are to layer the ingredients as follows:
Some ideas:
Quinoa & avocado with tomatoes, kale, fresh corn, roasted pumpkin seeds, cilantro & cumin-lime dressing
White beans & brown rice with red cabbage, carrots, broccoli, sprouts & sesame ginger dressing
Basmati rice & chickpeas with spinach, sweet potato & creamy tahini dressing
Cauliflower "rice" with zucchini, tomatoes, cucumbers, kalamata olives, parsley, hummus & olive oil
Choose your grain & prepare 1-2 cups per serving:
- rice (white/brown/wild/black/red), quinoa, millet, barley, buckwheat, etc.
OPTIONAL - Choose your legume & prepare 1 cup per serving:
- chick peas, beans (black, white, kidney, pinto, etc.), lentils, hummus, etc. (lentils are a complete protein)
Choose 2 or more vegetables (it's great to get multiple colors). Steam, saute, stir fry or roast 2 or more cups per person:
- RED: tomato
- RED/PURPLE: beets, eggplant, red bell pepper, red cabbage
- ORANGE: carrot, sweet potato, winter squash (butternut, acorn)
- YELLOW/GREEN: zucchini, summer squash, green beans, peas, cucumber, corn, spinach, collard/mustard/turnip greens, yellow/green bell peppers
- GREEN: broccoli, cauliflower, kale, Swiss chard, Brussels sprouts, green cabbage
- WHITE/GREEN: asparagus, artichoke, endive, mushrooms, celery, leeks, onion, garlic
Add dressing to taste:
- Sesame Ginger dressing
- Lemon Tahini dressing
- Lemon dressing
- Cumin-Line Dressing
- Peanut sauce
- Greek dressing
- Italian dressing
- Teriyaki sauce
- olive oil + apple cider vinegar
- Bragg’s amino acids
- sesame oil
- add more heat with a dash of cayenne or a splash of Srirachi sauce
Add 1 Tab. to 1/4 cup of topping(s) per serving:
- seeds (sunflower, pumpkin, flax, hemp, sesame, etc.) - I love to roast my sunflower & pumpkin seeds
- nuts (almonds, cashews, walnuts, pecans, pine nuts, pistachios, etc.) - I love to roast my nuts & seeds to bring out their flavor
- sprouts
- chopped herbs (cilantro, parsley, mint, etc.)
The basic instructions for assembling your Buddha Bowl are to layer the ingredients as follows:
- Start with a base of cooked grain.
- Add legumes, if using.
- Add cooked vegetables.
- Add dressing.
- Sprinkle toppings over your bowl.
Some ideas:
Quinoa & avocado with tomatoes, kale, fresh corn, roasted pumpkin seeds, cilantro & cumin-lime dressing
White beans & brown rice with red cabbage, carrots, broccoli, sprouts & sesame ginger dressing
Basmati rice & chickpeas with spinach, sweet potato & creamy tahini dressing
Cauliflower "rice" with zucchini, tomatoes, cucumbers, kalamata olives, parsley, hummus & olive oil