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Buddha bowls, also known as hippie bowls or nourish bowls, have become a popular trend in the world of plant-based eating. These bowls typically contain a variety of colorful vegetables, whole grains, and plant-based proteins, making them a nutrient-rich and satisfying meal option. 

Benefits of a Plant-Based Buddha Bowl

• Rich in Nutrients: Buddha bowls are packed with a variety of nutrient-dense ingredients, such as vegetables, fruits, legumes, whole grains, and healthy fats. By incorporating a variety of plant-based foods into your diet, you can ensure that you are getting a wide range of essential vitamins, minerals, and antioxidants.
• Promotes Digestive Health: Plant-based foods are high in fiber, which is essential for maintaining a healthy gut. A Buddha bowl containing fiber-rich vegetables, fruits, and whole grains can help keep your digestion running smoothly.
• Supports Sustainable Eating: Choosing plant-based foods over animal products can help reduce your carbon footprint and promote sustainable eating habits.

Components of a Plant-Based Buddha Bowl

• Base: A Buddha bowl typically starts with a base of whole grains, such as brown rice, quinoa, or farro. These grains provide a filling and nutrient-rich foundation for the bowl. If you’re on the low-carb or keto diet, use cauliflower “rice” instead.
• Vegetables: Next, add a variety of colorful and nutrient-dense vegetables to your bowl, such as leafy greens, roasted sweet potatoes, roasted Brussels sprouts, broccoli, and bell peppers.
• Protein: For plant-based protein options, consider adding legumes such as chickpeas, lentils, black beans, tofu or tempeh, or even nuts and seeds.
• Healthy Fats: Adding healthy fats like avocado, olive oil, or nuts and seeds can provide satiety and richness of flavor to your Buddha bowl.
• Dressing: Finally, add a flavorful dressing to your Buddha bowl. A simple vinaigrette, tahini-based sauce, or avocado cream can bring together the flavors of the different components in the bowl.
  
  

Tips for Building a Plant-Based Buddha Bowl

• Be creative: Buddha bowls are highly customizable, so don't be afraid to experiment with different flavor combinations and ingredients.
• Meal prep: You can prepare your grains, vegetables, and proteins in advance to make assembling your Buddha bowl easier.
• Balance your macros: Make sure you have a balance of protein, carbohydrates, and healthy fats in your bowl to keep you feeling full and satisfied.
• Get colorful: Incorporate a variety of colorful vegetables into your bowl to maximize the nutrient content and visual appeal.
• Have fun: Buddha bowls are a fun and tasty way to incorporate a variety of plant-based foods into your diet, so enjoy the process and experiment with new ingredients and flavors.
  
  

Colorful Buddha Bowl

Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 2 servings 
Category: Lunch, Dinner
Cuisine: Asian

Ingredients:

• 4 cups (120 g) spinach
• 1/4 cup (60 ml) avocado oil 
• 1 small bunch of broccolini (or 1/4 head of broccoli), chopped
• 1/4 head (150 g) cauliflower, food processed into rice-like particles
• 1/4 cup shredded carrots
• 1 large avocado, sliced
• 2 Tablespoons cilantro, chopped
• 2 Tablespoons (30 ml) almond butter
• Salt and pepper, to taste

Instructions:

1. Divide the spinach between 2 bowls.
2. Add the avocado oil to a frying pan.
3. Sauté the broccolini for 2-3 minutes on high heat. Lightly season with salt and pepper to taste. Divide and add to the bowl. 
4. Sauté the cauliflower rice on high heat for a few minutes. Lightly season with salt and pepper to taste. Divide and add to the bowl.
5. Add the shredded carrots and sliced avocado to the bowl.
6. Garnish with chopped cilantro.
7. Drizzle with almond butter on top.

Nutrition: (All nutritional data are estimated and based on per-serving amounts.)

• Calories: 558
• Fat: 52 g
• Total Carbs: 23 g
• Fiber: 14 g
• Sugar: 4 g
• Net Carbs: 9 g
• Protein: 10 g
  
  

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