Imagine choosing your favorite fresh and cooked whole foods and combining them on a single plate. That’s Buddha bowl.
Needless to say, I am a major fan of the concept. And for many reasons, with the first one being the fact that you’re bounded only by your imagination. Anything from fresh or cooked veggies to sprouts, starchy foods, beans, grains… can find it’s spot on your own little rainbow.
When preparing a meal like this, keep in mind that you should include all food groups, prepared in ways you like. This particular combination is a vegan Buddha bowl. And this time, I’ve stepped up with protein intake, so you will see tofu, mushrooms, and chickpeas in the recipe. For the quality source of carbs, go with wholegrain rice, cooked as per instructions.
The cherry on top is a dressing or spread of your choice. Anything from tahini to more complex creamy dressings will help you prepare the ultimate delightful lunch or dinner experience.
Apart from being tasty and budget-friendly, the vegan Buddha bowl is also time-friendly. It means you won’t be spending too much time in the kitchen, yet you will have a balanced and delicious meal. If you’re struggling with ideas and preparation of healthy meals, read these tips for a simple weekly nutrition plan.
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The rainbow Buddha bowl (vegan)
Course: Dinner, Lunch, MainDifficulty: Easy2
servings20
minutes15
minutesA fantastic lunch or dinner proposal with an abundance of vital nutrients, variety of flavours and memorable taste.
Ingredients
100 g chickpeas, cooked
100 gr brown rice, cooked
2 fresh carrots
2 tomatoes
A handful of fresh spinach or Swiss chard
200 gr champignons or other mushrooms
2 avocados
150 gr firm tofu
Mixed spices
2 big tbsps tahini
Small piece of fresh ginger
2 tbsps of lemon juice
2 tbsps soya sauce
2 tbsp olive oil
Directions
- To marinate the tofu
- Chop the tofu into cubes. In a bowl, mix soya sauce with grated ginger and spice mixture you prefer. I’ve used Chinese spice mixture with lemon grass, chilli flakes, garlic powder, cumin, turmeric…
Transfer the tofu into a bowl with soya sauce and marinade while you cook the mushrooms.
- Heat the oven. Chop the mushrooms into chunks and place on parchment paper. Drizzle with olive oil and season with salt, pepper, garlic powder (if you like).
- Bake at 200C with fan mode for around 15 mins, or until you see a crust forming and mushrooms tuning darker.
- In the meantime, chop and arrange the veggies. Use a peeler to make carrot spaghetti; slide the tomatoes and avocados and chop the greens.
- Arrange the veggies on a big plate and drizzle with few drops of lemon juice.
- When the tofu is marinated, transfer it on a non-stick pan and cook on both sides, until they turn brown and crispy. Should take around 2 mins on each side. Transfer the tofu to the veggie plate.
- Add chickpeas and rice to the plate, together with baked mushrooms.
- In a small bowl, whick together the tahini and lemon juice and pour over the rainbow Buddha bowl. Enjoy!