Want to make really easy and delicious Buddha Bowls?? I am going to share a Basic Buddha Bowl Blueprint with you as well as 3 really delicious recipes. A Buddha Bowl is wonderful because if you don't have the exact ingredient elements, you can sub with what you do have on hand. Buddha Bowls are quick to assemble, easy to meal prep, a wonderful way to utilize leftovers, and can accommodate your health goals seamlessly (think: high fiber, weight loss, high protein, low calorie density etc.) Here are three recipes to follow to a "T" or inspire you to make your own.
Basic Buddha Bowl Blueprint 🥣:
• 1 to 2 cups raw or steamed greens (romaine, spring mix, kale, spinach etc.)
• 1 to 2 cups steamed vegetables (cauliflower, broccoli, zucchini, green beans etc.)
• 1/2 cup to 1 cup whole grains or potatoes (barely, quinoa, brown rice, potato, sweet potato etc.)
• 1/2 to 1 cup beans or legumes (chickpeas, beans, peas, edamame etc.)
• desired sauce (salsa, oil free dressing or dip, soy sauce, lemon juice, herbs and spices etc.)
1. Assemble by putting the greens first, then pile with grains/potatoes, steamed veggies, beans/legumes and sauce on top.
Fiesta Bowl 🥣
your desired amounts of the following:
• romaine lettuce
• brown rice
• pinto beans
• green peas
• red cabbage (chopped)
• avocado sliced, or mashed
• Southwest Potatoes (recipe below)
• Mango Salsa (recipe below)
1. Assemble by putting the romaine lettuce first, then pile with brown rice, pinto beans, peas, cabbage, and avocado. Top with salsa and serve.
Southwest Potatoes
Ingredients
• desired amount of potatoes (peeled and cubed)
• smoked paprika
• cumin
• cayenne pepper
• salt and pepper to taste
1. In a large mixing bowl add the peeled and cubed potatoes with your desired amount of above spices. Add a splash of water just to provide something to help the spices stick to the potatoes. Air fry at 400 F for 20 to 30 minutes (depending on the amount of potatoes you use). Can be made ahead of time and used through out the week for various dishes.
Mango Salsa (from Eating Whole)
Ingredients
• 1/2 cup fresh mango (diced)
• 1/4 cup fresh corn
• 1/4 cup red onion or green onion (diced)
• 1/2 cup cilantro (finely chopped)
• 1 large tomato (diced)
• 1/4 to 1/2 jalapeno (diced)
• 1 large garlic clove (crushed)
• 3 tbsp fresh lime juice
• 1/4 tsp salt
1. Place all ingredients into a medium mixing bowl and stir until combined. Best eaten fresh, but it will last stored in a glass container with lid in the fridge for 2 to 3 days.
Coco Peanut Bowl 🥣
Your desired amounts of the following:
• spring mix
• whole wheat or rice ramen noodles, OR udon noodles, OR soba noodles
• shelled edamame
• carrot (sliced into rounds)
• red cabbage (chopped)
• jalapeno (sliced)
• jungle peanuts (optional)
• cilantro (finely chopped)
• Coco Peanut Sauce (recipe below)
1. Assemble by putting the spring mix first, then pile with ramen noodles, edamame, carrot, cabbage, jalapeno,peanuts, cilantro. Top with Coco Peanut Sauce and serve.
Coco Peanut Sauce
Ingredients
• 2 heaping tbsp peanut butter
• 1/4 to 1/3 cup hot water (depending on desired thickness)
• 1/4 cup lite coconut milk
• 2 tbsp soy sauce or tamari
• 1 tbsp + 1 tsp rice vinegar
• 1 tbsp maple syrup
• 1 large garlic clove (crushed)
• 1/4 tsp fresh ginger root (finely chopped)
• sriracha to taste
1. Whisk all ingredients in a medium mixing bowl until combined and smooth. Store leftovers in a glass container with lid in the fridge for 3 to 5 days.
Hearty Bowl 🥣
Your desired amounts of the following:
• kale (chopped or torn)
• mixed greens
• cooked quinoa
• steamed broccoli
• steamed sweet potato
• Nacho Roasted Chickpeas (recipe below)
• Lime Tahini Dressing (recipe below)
1. Assemble by putting the kale and mixed greens first, then pile with cooked quinoa, broccoli, sweet potato, and Nacho Roasted Chickpeas. Top with Lime Tahini Dressing and serve.
Lime Tahini Dressing (from Eating Whole)
Ingredients
• 2 tbsp lime juice
• 1 tbsp tahini
• 1 tsp maple syrup
• 1 garlic clove (crushed)
• water to thin as desired (I used about 2 tbsp)
• salt and pepper to taste
1. Whisk together all ingredients in a small bowl adding water too thin as needed.
Nacho Roasted Chickpeas
Ingredients
• 15 oz can of chickpeas
• 1/4 cup nutritional yeast
• 1 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp salt
1. Preheat the oven to 400 F and line a baking sheet with parchment paper, set aside.
2. Drain and rinse the chickpeas, then spread on to a clean dish towel and dry well. In a medium mixing bowl add the chickpeas, and all seasoning. Stir gently, or use hands until the chickpeas are fully coated with the seasoning.
3. Spread the chickpeas evenly on the parchment paper lined baking sheet and bake for 30 to 35 minutes. Check and stir after 20 minutes, and then keep an eye on them depending on your oven as they can easily burn in the last bit of baking time. After they are browned and a bit crispy, turn off the oven, crack the door ajar and let them stay in for another 10 minutes. This will ensure maximum crispiness. Store in a glass container with lid in the fridge for up to 5 days. Use for bowls, salads, and soups.
Watch the video version here:
🌱 If you enjoy my recipes don't forget to share them with your friends and tag me in your remakes #veganmichele
🌱 Do you want to adopt a whole food plant based diet, but you don’t know where to start? Are you looking to lose weight and improve your health? It would be my honor to work with you one on one via my Vegan Weight Loss Course or Personal Coaching Sessions.
🌱 Do you want MORE easy and heathy whole food plant based recipes? Check out my cookbooks for more deliciousness!
