- Medium
- Servings: 4
- Ready In: 70 minutes
- Yield: 4 big bowls
This Buddha Bowl is loaded with all of your favorite plant-based superfoods. Quinoa, kale, and roasted sweet potatoes set the stage for Crunchy Chickpeas and an Easy Oil-Free Spiced Tahini Dressing. A delicious blend of flavors and interesting textures, this gluten-free vegan meal hits all the right notes.
If you like this, you’ll love 10 Minute Asian Shiitake Power Bowl, 10-Minute Italian Lentil Bowl, Quinoa Fiesta Bowl,and Golden “Kiss of Sunshine” Turmeric Oatmeal Bowl.
How to Build a Plant-Based Buddha Bowl
A Buddha bowl is a big vegetarian bowl filled with a variety of cooked and raw ingredients. Most Buddha bowls included a cooked grain, steamed or roasted vegetables, some crunchy texture, and a creamy dressing. This oil-free plant-based recipe for a Buddha Bowl will help you understand the different components. Plus, you can start experimenting with your own variations.
Buddha Bowl Base: Greens
The base of most Buddha bowls is a bed of greens. These can be raw greens like baby spinach and arugula. Or, you can use steamed greens like the steamed kale used in this recipe. These greens are important for adding healthy calcium, iron, and antioxidants. Plus, they add beautiful color.
Buddha Bowl Essential: Grains, Beans, or Starchy Vegetables
To give you the main sustenance, a Buddha bowl needs to have some cooked whole grains, beans, lentils, or starchy vegetables. These ingredients provide essential plant-based protein. If you skip this component, your Buddha bowl will likely be all vegetables, lacking in calories. In turn, you may feel hungry soon after eating.
You can use a variety of grains, beans, or starchy vegetables . The plant-based world is full of options!
- Grains: Quinoa, brown rice, black rice, pink rice, barley, buckwheat groats, farro, oats, whole grain pasta
- Beans or Lentils: Black beans, red kidney beans, chickpeas, cannellini beans, Navy beans, lentils of any color or size
- Starchy Vegetables: Sweet potatoes, potatoes (red, white, purple, or Russet), corn, peas
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Roasted, Steamed, Sauteed, or Raw Vegetables
After layering on the greens and grains, it’s time to load up on the veggies! You can use any roasted, steamed, or raw vegetables. However, it’s important to use veggies that have prepared oil-free. You don’t want to drown these healthy ingredients in fattening oil.
The possibilities for healthy veggies are endless. Use what is in season or what is on sale. Some ideas on vegetable options include:
- Roasted or Grilled Vegetables: Zucchini, summer squash, fall squash (Butternut, Delicata, and Acorn), red onion, garlic, mushrooms, rainbow carrots, parsnips, eggplant, Brussels sprouts, asparagus
- Steamed Vegetables: Broccoli, cauliflower, snap peas, green beans
- Oil-Free Sauteed Vegetables: Bell peppers, onion, mushrooms, Napa cabbage, Bok Choy, kohlrabi
- Raw Vegetables: Cucumbers, tomatoes, shredded carrots, fennel, jicama
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Oil-Free Dressing
An oil-free, plant-based dressing helps add creamy texture for your Buddha bowl. Nut and seed butters work great as a base for dressing. I always keep tahini on-hand to make a quick salad dressing.
You can add more flavor with spices, fresh herbs, or a splash of lemon juice. In a pinch, even mashed avocado works for a quick dressing! However, if you’re trying to lose weight or cut calories, it might be a good idea to reduce the amount of dressing you use. Or, create a light dressing from Balsamic vinegar.
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Crunchy Topping
It’s optional, but adding a crunchy topping to your Buddha bowl will help elevate the eating experience. For this component, you can roast chickpeas and coconut with spices like this recipe. Or, you can simply sprinkle on some raw sunflower seeds, slivered almonds, grated carrots, or chopped apple.
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Buddha Bowl Success Trick: Weekend Meal Prep
One of the tricks to having success with Buddha Bowls is doing some meal prep in advance. On the weekend (or whenever you have some extra time to cook), prepare all of your Buddha bowl components. Steam your grains and greens, roast some vegetables, make your dressing, and get all of your chopping done. Then, healthy eating is a simple as reheating and assembly.
Meal Prep will help you be prepared for making healthy eating choices all week. Plus, it gives you the freedom to customize the bowls each day to fit your tastes. Add extra veggies, use less dressing, or add in leftovers from a pasta dish. A plant-based diet is easy when you’re prepared!
Chef’ Katie’s Plant-Based Cooking Tips
Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. For this recipe, tahini adds rich, nutty flavor, while also bringing healthy fiber and key nutrients. You can substitute with other roasted nut or seed butter (like almond butter, sunflower seed butter, or even peanut butter). For a less calorie-dense option, swap out the tahini for 1/2 cup chickpeas.
Mix and Match: Once you understand all of the components of this bowl, feel free to mix and match. Instead of quinoa, try black rice, cooked farro, or barley. Use other vegetables like purple potatoes, Japanese yams, asparagus, or sweet onion. Have fun and clean out your fridge!
Quinoa Kale Buddha Bowl with Crunchy Chickpeas and Spiced Tahini Dressing
Quinoa Kale Buddha Bowl with Crunchy Chickpeas and Spiced Tahini Dressing
Ingredients
For the Crunchy Chickpeas:
- 1 tablespoon ground flaxseed meal
- 3 tablespoons warm water
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon ground turmeric
- ¼ teaspoon salt
- 1 15-ounce can chickpeas, drained and rinsed
- ¼ cup unsweetened coconut flake chips or shards
For the Roasted Vegetables:
- 2 medium sweet potatoes cut into wedges
- 1 red onion cut into wedges
- 2 summer squash cut into rounds
- 2 zucchini cut into rounds
For the Quinoa Kale Buddha Bowl:
- ½ cup tri-color quinoa
- 1 cup water
- 1 bunch Tuscan or Lacinato kale stemmed and chopped
For the Spiced Tahini Dressing:
- 1/4 cup 56 g tahini
- 1/2 teaspoon each: chili powder ground turmeric, ground cumin
- dash of cayenne optional
- 1/2 lemon juiced
- 1/4-1/2 cup hot water as needed
Instructions
- Preheat your oven to 375F. Line 3 baking sheets with parchment paper or nonstick silicon baking mats.
For the Crunchy Chickpeas:
- In a small bowl, combine the flax meal and warm water. Set aside for about 5 minutes until the mixture gets gooey and “egg-like”
- Once the flax egg is gooey, stir in the spices, salt, and pepper. Add the rinsed chickpeas and coconut. Stir well to evenly coat. You should have a pretty thin coating, but try to get it all over the chickpeas and coconut.
- Spread the coated chickpeas and coconut into a single layer on the pre-lined baking sheet. Bake at 375 for 45 minutes, stirring every 10-15 minutes. Remove from the oven and let cool on the baking sheet 10 minutes before enjoying.
- While the chickpeas roast, prepare the roasted veggies.
To Roast the Sweet Potato, Red Onion, Summer Squash, and Zucchini:
- On half of one baking sheet, spread the sweet potatoes into a single layer. Spread the red onion onto the other half of the baking sheet. On another baking sheet, spread the summer squash and zucchini into a single layer.
- Place everything in the oven and roast until golden brown and knife-glide tender. The sweet potatoes and red onion will take about 40-45 minutes. The summer squash and zucchini will take about 30 minutes. Be sure to stir every 10-15 minutes. Remove from the oven and keep warm.
- While the vegetables roast, prepare your Quinoa and Kale.
To make the Tri-Color Quinoa and Kale:
- Place the quinoa in a dry pot. Cover and toast over medium heat, stirring often, for about 5-7 minutes. When the quinoa has toasted, add the 1 cup of water, cover, and bring to a boil.
- Reduce to a simmer and cook until quinoa is done, about 10-12 minutes. Add the kale during the last 2 minutes of cooking, so that it steams with the quinoa. When the quinoa is done, remove from heat and fluff to steam off any excess liquid. Set aside until ready to assemble.
- While the quinoa cooks, prepare your dressing.
To make the Spiced Tahini Dressing:
- In blender, combine all ingredients, starting with 1/4 cup of water. Puree to combine, adding more water, as needed, to reach a smooth, pourable consistency. Continue to let the blender run another 1-2 minutes, until there is some warmth coming from the motor. The heat will help activate the spices for a more intense flavor. (You can also throw everything in the microwave for 45 seconds to warm).
- To assemble the Quinoa Kale Buddha Bowl with Crunchy Chickpeas and Spiced Tahini Dressing:
- Between 4 big bowls, divide the ingredients evenly: the tri-color quinoa and kale, roasted vegetables, and Spiced Tahini Dressing. Sprinkle with the Crunchy Roasted Chickpeas just before serving. Serve immediately and enjoy!
- If you like this, you’ll love 10 Minute Asian Shiitake Power Bowl, 10-Minute Italian Lentil Bowl, and Golden “Kiss of Sunshine” Turmeric Oatmeal Bowl.
Notes
his, you’ll love 10 Minute Asian Shiitake Power Bowl, 10-Minute Italian Lentil Bowl, and Golden “Kiss of Sunshine” Turmeric Oatmeal Bowl.
Ingredients
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 343 | |
| % Daily Value * | |
| Total Fat 13 g | 20 % |
| Saturated Fat 3 g | 13 % |
| Monounsaturated Fat 3 g | |
| Polyunsaturated Fat 4 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 335 mg | 14 % |
| Potassium 960 mg | 27 % |
| Total Carbohydrate 49 g | 16 % |
| Dietary Fiber 13 g | 51 % |
| Sugars 11 g | |
| Protein 14 g | 28 % |
| Vitamin A | 329 % |
| Vitamin C | 185 % |
| Calcium | 31 % |
| Iron | 34 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Lundberg Family Farms Organic Quinoa, Tri-Color Blend, 16 Ounce
- Anna and Sarah Organic Coconut Flakes Chips 3 Lbs in Resealable Bag
- Kevala Organic Sesami Tahini, 16 Ounce
- Anthony’s Organic Ground Cumin (1lb), Gluten Free
- Del Campo Gourmet Seasoning and Spice Set
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