A Vegan Buddha Bowl is a colorful, nutritious, and satisfying meal that combines a variety of vegetables, grains, and plant-based proteins. Here’s a step-by-step guide to creating a delicious and balanced Buddha Bowl:
Ingredients
For the Bowl:
- 1 cup quinoa (or brown rice, farro, or your favorite grain)
- 1 block of firm tofu (pressed and cubed) or chickpeas
- 1 tablespoon vegetable oil (for cooking tofu)
- 1 sweet potato (cubed)
- 1 cup broccoli florets
- 1 cup kale or spinach (lightly sautéed or raw)
- 1 avocado (sliced)
- 1 carrot (shredded or thinly sliced)
- 1/2 cucumber (sliced)
- Cherry tomatoes (halved)
- 1/4 cup red cabbage (thinly sliced)
- 1 tablespoon olive oil (for roasting vegetables)
- Salt and pepper (to taste)
For the Dressing:
- 3 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon maple syrup or agave nectar
- 1-2 tablespoons water (to thin, as needed)
- 1 clove garlic (minced)
- Salt and pepper (to taste)
Instructions
1. Prepare the Grains
- Cook Quinoa: Rinse 1 cup of quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups of water. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until the water is absorbed. Fluff with a fork and set aside.
2. Roast the Vegetables
- Preheat Oven: Preheat your oven to 400°F (200°C).
- Prepare Vegetables: Toss the cubed sweet potato and broccoli florets with 1 tablespoon of olive oil, salt, and pepper. Spread them out on a baking sheet.
- Roast: Roast for 20-25 minutes, until tender and slightly crispy, turning halfway through.
3. Cook the Tofu or Chickpeas
- Prepare Tofu: If using tofu, heat 1 tablespoon of vegetable oil in a skillet over medium-high heat. Add the cubed tofu and cook until golden brown on all sides. Season with salt and pepper. If using chickpeas, you can roast them with the vegetables or heat them in a skillet with a bit of oil and seasoning.
4. Prepare the Dressing
- Mix Ingredients: In a small bowl, whisk together the tahini, lemon juice, maple syrup, minced garlic, salt, and pepper. Add water as needed to achieve your desired consistency.
5. Assemble the Buddha Bowl
- Layer Grains: Start with a base of cooked quinoa (or your chosen grain) in each bowl.
- Add Vegetables and Protein: Arrange the roasted sweet potato, broccoli, kale or spinach, avocado, carrot, cucumber, cherry tomatoes, and red cabbage around the bowl.
- Top with Protein: Add the cooked tofu or chickpeas on top.
- Drizzle Dressing: Generously drizzle the tahini dressing over the bowl.
6. Garnish and Serve
- Optional Garnishes: Add a sprinkle of sesame seeds, chopped nuts, or fresh herbs like cilantro or parsley.
- Serve: Enjoy your colorful, nutritious Vegan Buddha Bowl!
Tips for Customizing Your Buddha Bowl
- Variety of Vegetables: Use any vegetables you like or have on hand, such as bell peppers, zucchini, or radishes.
- Different Proteins: Swap tofu or chickpeas for tempeh, edamame, or lentils.
- Grain Options: Experiment with different grains like brown rice, barley, or millet.
- Dressing Variations: Try different dressings like a peanut sauce, lemon-tahini, or a simple vinaigrette.
