Buddha bowls are a trendy and versatile meal option that are typically composed of a variety of colorful vegetables, whole grains, lean proteins, and healthy fats, all arranged in a bowl. Not only are they visually appealing, but they are also incredibly nutrient-dense and can offer a wide range of health benefits.
Firstly, Buddha bowls are an excellent way to increase your daily intake of vegetables. Vegetables are loaded with vitamins, minerals, and fiber, and are an essential part of a healthy diet. By including a variety of different colored vegetables in your bowl, you can ensure that you are getting a wide range of nutrients.
Secondly, Buddha bowls are typically made with whole grains, such as quinoa or brown rice, which are complex carbohydrates that provide sustained energy throughout the day. They also contain fiber, which can help to regulate blood sugar levels and promote digestive health.
Thirdly, Buddha bowls often include lean proteins, such as chicken or tofu, which are important for building and repairing tissues in the body. Protein also helps to keep you feeling full and satisfied, which can prevent overeating and promote weight management.
Lastly, Buddha bowls are a great source of healthy fats, such as avocado or nuts, which are important for brain function and heart health. These healthy fats can also help to reduce inflammation in the body, which can improve overall health and prevent chronic diseases.
5 Delicious Buddha Bowl Recipes
Here are 5 delicious Buddha bowl recipes with their ingredients, instructions, estimated time to make, and nutritional information:
1. Sweet Potato Buddha Bowl
Ingredients:
- 1 large sweet potato, diced
- 1 can of chickpeas, drained and rinsed
- 1 cup cooked quinoa
- 2 cups of spinach or kale
- 1 avocado, sliced
- 1/4 cup pumpkin seeds
- Salt and pepper to taste
Salad Dressing:
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1 tsp honey
- 1/2 tsp Dijon mustard
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- Spread the diced sweet potatoes and chickpeas onto the prepared baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat.
- Bake in the preheated oven for 20-25 minutes or until the sweet potatoes are tender and the chickpeas are crispy.
- While the sweet potatoes and chickpeas are roasting, prepare the salad dressing by whisking all ingredients together in a small bowl.
- To assemble the Buddha bowl, divide the cooked quinoa, spinach or kale, roasted sweet potatoes and chickpeas, avocado, and pumpkin seeds among two bowls. Drizzle with the salad dressing.
Estimated time to make: 35 minutes
Nutritional information per serving: Calories: 600 Fat: 32g Carbs: 66g Protein: 19g
2. Falafel Buddha Bowl
Ingredients:
- 4 falafels
- 1/2 cup cooked quinoa
- 1/2 cup hummus
- 1/4 cup chopped cucumber
- 1/4 cup cherry tomatoes, halved
- 1/4 cup diced red onion
- 1 cup chopped romaine lettuce
- Salt and pepper to taste
Salad Dressing:
- 1/4 cup olive oil
- 1/4 cup lemon juice
- 1 tbsp honey
- 1/2 tsp ground cumin
- Salt and pepper to taste
Instructions:
- Cook falafels according to package instructions.
- While the falafels are cooking, prepare the salad dressing by whisking all ingredients together in a small bowl.
- To assemble the Buddha bowl, divide the cooked quinoa, hummus, chopped cucumber, cherry tomatoes, diced red onion, and chopped romaine lettuce among two bowls. Top each bowl with two falafels. Drizzle with the salad dressing.
Estimated time to make: 20 minutes
Nutritional information per serving: Calories: 540 Fat: 35g Carbs: 47g Protein: 14g
3. Quinoa and Black Bean Buddha Bowl
Ingredients:
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1/2 cup corn kernels
- 1/2 cup cherry tomatoes, halved
- 1/2 cup diced red onion
- 1 avocado, sliced
- Salt and pepper to taste
Salad Dressing:
- 1/4 cup lime juice
- 1/4 cup olive oil
- 1 garlic clove, minced
- 1 tsp ground cumin
- Salt and pepper to taste
Instructions:
- In a small bowl, whisk together the lime juice, olive oil, minced garlic, ground cumin, salt, and pepper to make the salad dressing.
- In a large mixing bowl, combine the cooked quinoa, black beans, corn kernels, cherry tomatoes, and diced red onion.
- To assemble the Buddha bowl, divide the quinoa and black bean mixture among two bowls. Top each bowl with sliced avocado and drizzle with the salad dressing.
Estimated time to make: 20 minutes
Nutritional information per serving: Calories: 480 Fat: 28g Carbs: 50g Protein: 14g
4. Mediterranean Buddha Bowl
Ingredients:
- 1 cup cooked quinoa
- 1/2 cup chickpeas, drained and rinsed
- 1/2 cup sliced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese
- 1/4 cup sliced kalamata olives
- Salt and pepper to taste
Salad Dressing:
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 1/2 tsp dried oregano
- Salt and pepper to taste
Instructions:
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper to make the salad dressing.
- In a large mixing bowl, combine the cooked quinoa, chickpeas, sliced cucumber, cherry tomatoes, crumbled feta cheese, and sliced kalamata olives.
- To assemble the Buddha bowl, divide the quinoa and chickpea mixture among two bowls. Drizzle with the salad dressing.
Estimated time to make: 20 minutes
Nutritional information per serving: Calories: 490 Fat: 25g Carbs: 55g Protein: 17g
5. Tofu and Veggie Buddha Bowl:
Ingredients:
- 1 block of firm tofu, drained and pressed
- 1 cup cooked brown rice
- 1 cup steamed broccoli
- 1/2 cup sliced carrots
- 1/2 cup sliced red bell pepper
- 1/4 cup chopped green onions
- Salt and pepper to taste
Salad Dressing:
- 1/4 cup soy sauce
- 1/4 cup rice vinegar
- 1 tbsp honey
- 1 tsp grated ginger
- 1 garlic clove, minced
- 1 tbsp sesame oil
Instructions:
- Slice the pressed tofu into cubes.
- In a large skillet over medium heat, cook the tofu until crispy, about 5-7 minutes. Drizzle with teriyaki sauce.
- In a large mixing bowl, combine the cooked brown rice, steamed broccoli, sliced carrots, sliced red bell pepper, and chopped green onions.
- To assemble the Buddha bowl, divide the rice and veggie mixture among two bowls. Top each bowl with the crispy tofu cubes and drizzle with the salad dressing.
Estimated time to make: 25 minutes
Nutritional information per serving: Calories: 450 Fat: 13g Carbs: 63g Protein: 22g
