The Buddha Bowl
Check out this recipe for some mid-week dinner inspiration!
Written by Emily Slack and Ella Gregory (Nutritanksoc Exeter)
What is it?
Buddha bowls, also called a “power bowl” or “macro bowl”, are a healthy meal alternative.
It is called “Buddha” because when finished it has a rounded top, or belly, like the image of a Buddha.
Why should I care?
Buddha bowls are a delicious, hearty, and most importantly, healthy way of getting a balanced meal. You can use whatever fresh ingredients you have and pile them all up into a bowl and enjoy!
How do I make it?
The building-blocks of a buddha bowl are the carbohydrates (grains); protein (i.e. pulses, meat or fish); fats (i.e. seeds, nuts, tahini dressing); and micronutrients (vegetables – the more colours the better). The example below is vegan-friendly Buddha bowl of chickpeas, broccoli, sweet potato, kale, quinoa, pumpkin seeds and most excitingly, tahini dressing.
What you’ll need: (for 2 people)
• 1/2 can of chickpeas
• Few handfuls of kale
• 1 onion, sliced
• 1-2 medium sweet potatoes, diced
• 1 large carrot, chopped
• 1/2 head of broccoli
• Pumpkin seeds
• 2-3 tsp Tahini
• 1/4 tsp natural sweetener
“Each morning we are born again. What we do today is what matters most.” – Buddha
How to put it together:
• Firstly start by prepping the veg, in this recipe we’re going to roast the veg so preheat your oven to 190C, and then start chopping the onion, broccoli, carrots, and sweet potato. Place onto a baking tray, drizzle with oil, sprinkle with salt, and roast for 20-25 mins (checking after 15).
• Meanwhile, place 2 servings of quinoa into a saucepan and cook according to packet instructions.
• Whilst waiting for the quinoa and veg, turn a frying pan on over a medium heat, placing 1 tbsp of oil with your chickpeas. You are frying your chickpeas so they develop a harder, crunchier, exterior. Here you can add spices of your choice and taste (we added curry powder and a pinch of salt – delicious!).
• Once the quinoa has 5 mins to go, add the kale to the water, and after the 5 mins check if the kale is tender, and if so drain and set aside.
• To make the tahini dressing, firstly boil your kettle. Place 2tsp of tahini dressing into a measuring jug and gradually add splashes of the boiling water. Here you want to mix the water and the tahini to create a pale and pourable dressing, add more tahini to thicken, more water to thin. Add the natural sweetener.
• Remove the veg from the oven, chickpeas from the stove, quinoa-kale mix from the pan, and assemble. Get creative and aesthetically pleasing. Top off your bowl with the tahini dressing and a sprinkling of your choice of seeds or nuts (we used pumpkin seeds).
Written by Emily Slack and Ella Gregory
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