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
- 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
- Divide the spinach between 2 bowls.
- Add the avocado oil to a frying pan.
- Sauté the broccolini for 2-3 minutes on high heat. Lightly season with salt and pepper to taste. Divide and add to the bowl.
- 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.
- Add the shredded carrots and sliced avocado to the bowl.
- Garnish with chopped cilantro.
- 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