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Buddha Bowl Basics
By: Admin On: 13 October 2024
Go wild with superfood toppings for your healthy buddha bowl. A Buddha bowl is a delicious meal served in a bowl that aims to include everything you need in one exciting nutrient-dense meal.
Of all the savoury healthy bowls, the Buddha bowl is the easiest to make your own. Unlike the poke bowl or noodle bowls that have their roots in tradition, the Buddha bowl can be pretty much whatever you want it to be.
What is a Buddha Bowl?
A Buddha bowl is a delicious, nutritious meal served in a shallow bowl, which consists of small portions of several foods, including grains, vegetables, proteins, and a dressing. Unlike other bowls that follow specific recipes, a Buddha bowl welcomes creativity and personal preference.
Typically, you'll find a balance of flavours and textures in each bite. It's an incredibly flexible dish, perfect for showcasing seasonal produce or using up leftovers, making it a go-to option for a wholesome, satisfying meal.
Does a Buddha bowl have meat?
While Buddha bowls are often plant-based and celebrated for their vegan-friendly combinations, they are not always strictly vegan or vegetarian.
The beauty of a Buddha bowl lies in its versatility, allowing you to tailor it according to your dietary preferences. Some might incorporate animal-based proteins like grilled chicken, boiled eggs, or fish. That said, most of the core components of most Buddha bowls are inherently vegan, featuring a variety of plant-based produce.
Are Buddha Bowls Healthy?
The nutritional benefits depend on the exact ingredients, but Buddha bowls are generally considered very healthy due to their balanced and nutrient-dense ingredients. Based on the principles of balanced nutrition, they aim to include everything you need in one delicious nutrient-dense meal.
These bowls typically feature a mix of whole grains, which provide essential carbohydrates and fibre, along with plenty of fresh vegetables that offer vitamins, minerals, and antioxidants. And more fibre. The inclusion of legumes or lean proteins helps ensure a good intake of protein, vital for muscle repair and growth. Additionally, healthy fats from ingredients like avocado, nuts, and seeds, and flavour-packed dressings made from olive oil or tahini, contribute to satiety and overall nutrition.
By combining a variety of food groups, Buddha bowls support a well-rounded diet and can be customized to meet various dietary needs and preferences.
How to Make a Buddha Bowl.
There are 5 key components to a Buddha bowl. These are a wholegrain base, fresh fruits and vegetables, plant or animal protein, a dressing, and finally toppings and garnishes.
By choosing one or two items from each category, you have endless variations on an easy and healthy meal. Add in a little flair for balancing flavours and working with texture and you are onto a winner every time.
Choose your Wholegrain Base
The base of your Buddha bowl is formed from the neutral canvas of cooked grains.
Add Fresh Vegetables and Fruit
Choose about three seasonal vegetables that will complement each other. Consider a mixture of raw and cooked for contrasting flavours and textures.
Pick your Plant or Animal Protein
You don't need a lot of protein, and one variety is certainly enough.
Drizzle on a Dressing
The ingredients of a Buddha bowl are simple and unadorned, allowing the natural flavour of the produce to do the talking. It is the dressing that pulls it all together and adds a level of interest, as well as offering the textural respite of a sauce.
Scatter with Toppings and Garnishes
Toppings and garnishes add the final texture and flavour notes to the dish.
It couldn't be easier, which is why this way of cooking and eating is so popular. Not only is it based around a range of healthy ingredients, but the results are vibrant, colourful and full of interesting texture.
If you stick to just a few ingredients, maybe working along the lines of a theme, then you will have endless variations of interesting combinations at your fingertips. Not only that but choosing from a wide palette of ingredients will bring diversity into your diet. Which is the best nutritional advice anyone can offer.
Recipe Ideas for Buddha Bowls
Here are some delicious and creative Buddha bowl ideas to get you started.
- Mediterranean Delight:
- Wholegrain Base: Giant wholegrain cous cous
- Vegetables: Cucumber, cherry tomatoes, red onions, and green pepper
- Protein: Grilled chicken or cooked chickpeas
- Dressing: Tzatziki or lemon tahini
- Toppings: Feta cheese, fresh mint, Kalamata olives and a sprinkle of oregano
- Asian-Inspired Bowl:
- Wholegrain Base: Brown rice noodles
- Vegetables: Sliced bell peppers, edamame, shredded carrots, and purple cabbage
- Protein: Tofu or shrimp
- Dressing: Ginger soy sauce or sesame dressing
- Toppings: Toasted sesame seeds, green onions, and a dash of sriracha
- Mexican Fiesta:
- Wholegrain Base: Brown rice
- Vegetables: Sweet corn, black beans, avocado, and chopped tomatoes
- Protein: Fajita spiced chicken or refried beans
- Dressing: Lime coriander dressing or avocado cream
- Toppings: Fresh coriander, shredded cheese, and crushed tortilla chips
- Superfood Power Bowl:
- Wholegrain Base: Quinoa
- Vegetables: Kale, spinach, blueberries, and spiralized beets
- Protein: Grilled salmon or tempeh
- Dressing: Green goddess or lemon vinaigrette
- Toppings: Chia seeds, hemp seeds, and microgreens
- Autumn Bowl:
- Wholegrain Base: Barley or Spelt
- Vegetables: Roasted squash, brussels sprouts, and sauteed wild mushrooms
- Protein: Grilled turkey or cooked lentils
- Dressing: Maple mustard or apple cider vinaigrette
- Toppings: Dried cranberries, goat cheese, and pumpkin seeds
Dressing ideas for Buddha bowls
Tzatziki Sauce
Ingredients: Greek yogurt, cucumber, garlic, lemon juice, dill, olive oil, salt, and pepper
Instructions: Grate the cucumber and squeeze out excess water. Mix with Greek yogurt, minced garlic, lemon juice, chopped dill, olive oil, salt, and pepper. Stir until well combined.
Lemon Tahini Dressing
Ingredients: Tahini, lemon juice, garlic, olive oil, salt, and water
Instructions: Whisk together tahini, lemon juice, minced garlic, olive oil, and salt. Add warm water gradually until you reach the desired consistency.
Ginger Soy Sauce
Ingredients: Soy sauce, rice vinegar, grated ginger, garlic, sesame oil, and honey
Instructions: Combine soy sauce, rice vinegar, grated ginger, minced garlic, sesame oil, and honey in a bowl. Mix well.
Sesame Dressing
Ingredients: Sesame oil, rice vinegar, soy sauce, tahini, honey, and garlic
Instructions: Whisk together sesame oil, rice vinegar, soy sauce, tahini, honey, and minced garlic until smooth.
Lime Coriander Dressing
Ingredients: Lime juice, olive oil, coriander, garlic, honey, salt, and pepper
Instructions: Blend lime juice, olive oil, coriander, minced garlic, honey, salt, and pepper until smooth.
Avocado Cream
Ingredients: Avocado, Greek yogurt, lime juice, garlic, cilantro, salt, and pepper
Instructions: In a blender, combine avocado, Greek yogurt, lime juice, minced garlic, chopped cilantro, salt, and pepper. Blend until creamy.
Green Goddess Dressing
Ingredients: Greek yogurt, avocado, lemon juice, garlic, parsley, chives, tarragon, and salt
Instructions: Blend together Greek yogurt, avocado, lemon juice, minced garlic, parsley, chopped chives, tarragon, and salt until smooth.
Lemon Vinaigrette
Ingredients: Lemon juice, olive oil, Dijon mustard, honey, garlic, salt, and pepper
Instructions: Whisk together lemon juice, olive oil, Dijon mustard, honey, minced garlic, salt, and pepper until emulsified.
Maple Mustard Dressing
Ingredients: Dijon mustard, maple syrup, apple cider vinegar, olive oil, garlic, salt, and pepper
Instructions: Mix Dijon mustard, maple syrup, apple cider vinegar, olive oil, minced garlic, salt, and pepper in a bowl until well combined.
Apple Cider Vinaigrette
Ingredients: Apple cider vinegar, olive oil, Dijon mustard, honey, garlic, salt, and pepper
Instructions: Combine apple cider vinegar, olive oil, Dijon mustard, honey, minced garlic, salt, and pepper in a jar. Shake well.
As we have seen, a Buddha bowl is a great way to put together a variety of fresh, wholesome ingredients. The beauty of these bowls lies in their versatility, allowing you to mix and match different vegetables, proteins, grains, and dressings to suit your taste and dietary preferences. Whether you're looking for a quick lunch option or a vibrant dinner, they are an excellent choice for a balanced, easy meal that’s as pleasing to the eyes as it is to the palate. Find out more about the different types of healthy bowls from across the globe.
Explore our range of store cupboard superfoods for all your Buddha bowl toppings and more.