This colourful and nutrient-rich Buddha bowl is a delicious way to help you get the recommended serves of vegetables in your diet. Packed with a variety of fresh veggies, it’s not only healthy but also incredibly satisfying.
Ingredients:
- Base:
- 1 cup cooked quinoa or brown rice
- Vegetables:
- 1 cup baby spinach leaves
- 1/2 cup shredded red cabbage
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, sliced
- 1/2 cup grated carrots
- 1/2 cup roasted sweet potatoes, diced
- 1/2 cup steamed broccoli florets
- 1/2 avocado, sliced
- Protein:
- 1/2 cup chickpeas, drained and rinsed
- Dressing:
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon maple syrup or honey
- 1 small garlic clove, minced
- Water to thin, as needed
- Salt and pepper to taste
- Toppings:
- 1 tablespoon sesame seeds or hemp seeds
- Fresh herbs (such as parsley or cilantro), chopped
Instructions:
- Prepare the Base:
- Cook the quinoa or brown rice according to package instructions. Once cooked, fluff with a fork and set aside.
- Prepare the Vegetables:
- Wash and prep all the vegetables. Shred the red cabbage, halve the cherry tomatoes, slice the cucumber, grate the carrots, dice and roast the sweet potatoes (roast at 400°F/200°C for about 20 minutes), and steam the broccoli florets until tender.
- Prepare the Dressing:
- In a small bowl, whisk together the tahini, lemon juice, olive oil, maple syrup or honey, and minced garlic. Add water a little at a time until the dressing reaches your desired consistency. Season with salt and pepper to taste.
- Assemble the Bowl:
- In a large bowl, start with the cooked quinoa or brown rice as the base.
- Arrange the baby spinach leaves, shredded red cabbage, cherry tomatoes, cucumber slices, grated carrots, roasted sweet potatoes, steamed broccoli, avocado slices, and chickpeas on top.
- Add the Dressing:
- Drizzle the tahini dressing over the top of the bowl.
- Finish with Toppings:
- Sprinkle with sesame seeds or hemp seeds and fresh herbs.
- Serve:
- Enjoy your veggie-packed Buddha bowl immediately for a fresh and satisfying meal.
Tips:
- Meal Prep: You can prep all the ingredients in advance and store them in separate containers in the refrigerator. Assemble the bowl just before serving for a quick and easy meal.
- Variety: Feel free to swap out any of the vegetables for your favorites or whatever is in season.
- Protein Options: You can add other protein options like grilled chicken, tofu, or boiled eggs if desired.
- Storage: Keep your veggies fresh and crisp for longer with Fresh & Crisp bags. These innovative bags help maintain the freshness of your produce, ensuring your Buddha bowl ingredients are always at their best.
For more information on the recommended serves of vegetables and overall dietary guidelines, visit the Australian Dietary Guidelines. This Buddha bowl is an excellent way to incorporate a wide variety of vegetables into your diet, ensuring you meet the recommended daily serves. It’s not only nutritious but also bursting with flavours and textures. Enjoy!