Build-It-Up-Buddha Bowl

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I consider this Build-It-Up Buddha Bowl to be the building block to any good plant based bowl. Not only are the ingredients wholesome, but most importantly nutritious.  Your options to create beautiful, healthy bowls are really limitless.  These bowls are so easy to make, if you prepare enough of the ingredients in advance you will have bowls to make for days.  My New Year’s resolution always seems to be “eat healthier”.  These bowls come to mind for me and I always feel good after eating a buddha bowl.  

buddha bowl containing quinoa, chickpeas, roasted broccoli and sweet potato

WHAT IS A BUDDHA BOWL?  

You may also hear some call them earth bowls or nourish bowls or even hippie bowls.  Buddha bowls are essentially a bowl that contains clean, wholesome, mostly plant base, nutritious ingredients that come together into one dish.  They include leafy greens,  raw or roasted vegetables, healthy fats, grains and a protein.  Topped with nuts, seeds and a dressing for added crunch and texture to the bowl.

buddha bowl that contains a close up picture of roasted veggies

The Blueprint:  Creating Your Bowl

Leafy Greens + Protein + Grains + Veggie + Healthy Fat + Dressing = Buddha Bowl 

LEAFY GREENS – spinach, kale, romaine lettuce, butter lettuce, arugula, cilantro, swiss chard

PROTEIN – chickpeas, edamame, butter beans, black beans, lentils, tofu, chicken, tuna, salmon

GRAINS/PSEUDO-GRAINS – quinoa, rice, farrow, buckwheat, millet, pearl barley, 

VEGGIE – broccoli, sweet potatoes, pumpkin, zucchini, butternut squash, carrots, peas, cucumber, tomato, cabbage, green onion, onion, radish, asparagus, cauliflower, mushrooms, beets, brussels sprouts, jalapeños, corn, bell pepper

HEALTHY FATS/NUTS/SEEDS – avocado, almonds, walnuts, pistachio, hemp hearts, flax, cashews, pepitas, chia, poppy, pecans, macadamia nuts, brazil nuts, pine nuts, peanuts, sunflower

DRESSING – Lemon-Garlic Tahini, Balsamic, pesto, green goddess, hummus, kimchi, citrus juice, 

FRUIT – goji berries, watermelon, mango, strawberries, blueberries, pomegranate 

Step One: Choose a bowl that’s big enough to hold all your ingredients in

Step Two:  Add your leafy green of choice, 2 cups

Step Three:  Add choice of protein, 1/2 to 1 cup

Step Four:  Add in grains, 1/2 to 1 cup

Step Five: Add in any raw or roasted vegetables, 1/2 to 1 cup

Step Six:  Add a healthy fat, 1/4 cup

Step Seven:  Top off your bowl with a delicious and healthy dressing.

Step Eight:  Time to eat and enjoy that bowl!

buddha bowl ingredients consisting of leafy green, chickpeas, quinoa, sweet potato

How to make the Build-It-Up-Buddha Bowl

Serves 2

Step One:  Prepare sweet potatoes and broccoli.

Step Two: Preheat oven to 400 degrees F.

Step Three: In a medium bowl, combine sweet potatoes, broccoli and toss with olive oil, sea salt and pepper.

Step Four:  Place on a baking sheet in a single layer and roast for 30 minutes, flipping veggies over halfway through, until soft.

Make Lemon-Tahini Dressing (makes 1/2 cup)

Step One:  In a small bowl, whisk together tahini, water, olive oil, garlic and sea salt.

Step Two: Whisk until dressing is creamy and everything has combined.

Assemble Your Bowl:

Step One:  Assemble each bowl with half the roasted sweet potatoes, broccoli, chickpeas, quinoa, and spring salad mix.

Step Two:  Top with onion, almonds and drizzle with dressing onto each bowl.

buddha bowl containing quinoa, chickpeas, roasted broccoli and sweet potato

Build-It-Up Buddha Bowl

The building block to any buddha bowl. Wholesome, nutritious, clean ingredients combined into one dish for a delightful meal you will feel good about eating.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Salad, Side Dish
Cuisine American
Servings 2 people

Ingredients
  

Roasted Veggies

  • 1 cup sweet potato peeled and cut into 1-inch cubes
  • 1 cup broccoli cut into small florets
  • 2 tbsp extra virgin olive oil
  • 1/4 tsp sea salt, fine
  • 1/4 tsp freshly ground black pepper

For Serving

  • 2 cups spring mix salad
  • 2 cups cooked quinoa
  • 2 cups cooked chickpeas
  • 1/4 cup red onion, diced small
  • 1/4 cup raw almonds, roughly chopped

Lemon-Tahini Dressing (Makes 1/2 cup)

  • 2 tbsp tahini
  • 1/4 cup water
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic, minced
  • 1 pinch sea salt

Instructions
 

  • Prepare sweet potatoes and broccoli
  • Preheat oven to 400 degrees F
  • In a medium bowl, combine sweet potatoes, broccoli and toss with olive oil, sea salt and pepper.
  • Place on a baking sheet in a single layer and roast for 30 minutes, flipping veggies halfway through.

To Make Lemon Tahini Dressing

  • In a small bowl, whisk together tahini, water, olive oil, garlic and sea salt
  • Whisk until dressing is creamy and everything has combined

Assemble Bowl

  • Assemble each bowl with half the roasted sweet potatoes, broccoli, chickpeas, quinoa, and spring salad mix.
  • Top with onion, almonds and drizzle dressing onto each bowl.

Notes

** Chickpeas aka garbanzo beans, come either dried or in a can.  If you are in a hurry, you can use canned.  Otherwise, most bang for your buck would be to just by a bag of dried beans and cook and then store any leftovers for other meals.

How to cook dried chickpeas (1 hour)

  • Place into a colander and rinse thoroughly to remove any debris.
  • Transfer to a saucepan and cover with at least 2 inches of water.
  • Bring to a boil, cook for 5 minutes and remove from heat.
  • Let them soak in pot for 1 hour.
  • Rinse and now they are ready!

How to cook quinoa

  • Place quinoa into a fine mesh strainer and rinse thoroughly to remove any debris.
  • For 1 cup uncooked quinoa, you will need 2 cups water.  This will yield 3 cups cooked quinoa.  Alternatively, you could use chicken stock or vegetable broth to give the quinoa a little more flavor.  Measurements are the same.  1 cup quinoa to 2 cups liquid.
  • In a medium pot, bring to a boil on medium heat, cover and cook until all liquid has absorbed into the quinoa.  This will take anywhere from 10-15 minutes.
  • Remove from heat, remove lid and fluff with a fork. Voila!
 
Keyword buddha bowl, clean eating, healthy bowl, plant based