Hi dears! Cheers to the second weekend of September: I can definitely sense the colder season creeping in with the recent weather conditions over here, and my nostalgia over summer has grown stronger with each day. Let’s hope Christmas-related excitement replaces it soon.
Anyway, what is a Buddha Bowl? Essentially, it is a combination of nourishing foods thrown together and served with some type of dressing – or, in my experience, they’re just as delicious when eaten ‘plain’. To me, they represent eating in abundance while staying far, far away from portion control and no carb diets which are thrown at us by the mass media on a daily basis. I mean, who wants to live off detox teas when you can reach your health&fitness goals by eating something as delicious as one of these?!
Aside from that, I can think of quite a few reasons for why Buddha Bowls are a big deal in the foodie world:
- While delivering a multitude of health benefits, they’re super easy to make and require little preparation. Healthy eating doesn’t have to be difficult, and for those who struggle to ‘eat the rainbow’, a well-crafted Buddha Bowl can be a perfect solution because by throwing together all the fruits, veggies and grains you can find, you’re getting in those crucial vitamins and minerals with little thought.
- They’re super satisfying and energising – perfect for those of us who love big portions. I certainly do, and I am not ashamed.
- It’s a great way to clean out the fridge and use up leftovers. Whenever I find Tupperware boxes of lentils and failed avocado roses clogging up the fridge, I know it’s time to make a Buddha Bowl.
- By keeping yours plantbased, it can be your first step towards doing something good for the planet as well as receiving all the health benefits of including more plants in your diet.
I’m by no means an expert, but I’ve complied a step-by-step guide to making your bowl of deliciousness, also including an example recipe below. You can make yours as simple or as complicated as you wish, skipping some of these steps and/or adding new ones along the way. There is no ‘one size fits all’ approach to making a Buddha Bowl: be sure to experiment, mix ‘n’ match your ingredients, try out weird combinations, because who knows, you might end up surprising yourself!
1. Pick a base. This is your carbohydrate, if you like. Cook it according to your personal preference and/or instructions, adding in spices and flavourings. My current favourite is sweet potato chips sprinkled with paprika, cumin and dried basil, and then roasted on 200 C for 35-40 minutes (fun fact: once my friends told me eating too many potatoes would make my skin turn orange, and I totally believed them for a few months! Given my current potato consumption, I am very glad their statement wasn’t true). Some other options are:
- Rice: basmati, jasmine, brown, fried in coconut oil, steamed, risotto, sushi rice (deconstructed sushi bowls are another go-to dinner for me). Rice up to the challenge because the possibilities are endless (that was not a typo, that was a very poor attempt at this whole craft of being funny).
- Noodles or pasta. If you follow my Instagram you’ll know I’m obsessed with all kinds of noodles: soba, buckwheat, rice, wholewheat. And for good reasons – they are super filling and can be stir fried with your favourite spices/oil for extra flavour.
- As mentioned above, potatoes! In my opinion, these are a superfood because the possibilities are endless when it comes to these bad boys, both in terms of varieties and preparation methods.
- Quinoa, especially if you want to double up on the protein.
- Grains such as buckwheat, barley and amaranth.
2. Add a protein. At times, I like to mix and match because I live life on the edge and you can’t constrain me to just lima beans or just lentils. They make a pretty dynamic duo. Here are some options for you to try:
- Chickpeas. This is a classic. For some crunch, season a can with paprika to taste, a tsp of curry powder and a tbsp of agave nectar, before roasting on 180 C for 15 minutes.
- Falafels, either homemade (recipe coming soon so stay tuned!) or store brought.
- Beans such as black beans, black eyes peas (why are these foods called peas when they’re beans?!), cannellini, red kidney, lima, pinto.
- Tofu. I’ve never understood the ‘tofu is boring’ rumour: of course, plain tofu isn’t equivalent to ice cream sandwiches but its natural blandness leaves room for versatility. You can flavour it however your heart desires, or even make scrambled tofu as a great egg substitute.
- Tempeh. I tried tempeh for the first time a few weeks ago and it changed my life. Chop around 100g of this into thin strips, marinade in a tsp of ketchup, 1/2 tsp coconut sugar, 1 tbsp of soy sauce and then fry on a hot skillet for 10-15 minutes, flipping occasionally.
3. Add some healthy fats. I feel like no Buddha Bowl is complete without avocado, but other great sources include edamame, nuts, olives/olive oil, seeds, or if you’re feeling adventurous, a dollop of nut butter.
4. Throw together all the veggies. And by all the veggies, I mean I literally do not hold back when it comes to this step. Go for at least two or three if you’re a beginner, switching up raw and cooked to add a variety of textures to your bowl while packing in those vitamins and minerals. Pick one from each of these categories and feel yourself transform into a healthy living guru:
- Base/leafy greens: spinach, kale, swiss chard, lettuce, cabbage, bok choy (can also be stir fried), arugula.
- Raw vegetables: tomatoes, cucumbers, carrots, raw courgette, carrots, even more avocado, watercress, different varieties of pepper, raddish, onions.
- Cooked option: broccoli, cauliflower, Brussel sprouts, asparagus, green beans, fried courgette, fried aubergine/eggplant, beetroot (which can also be added to hummus for a beautiful pink colour), mushrooms, boiled peas, sauteed kale, corn, artichokes.
5. For some sweetness, add fruit, but do not go overboard as it could interfere with everything else. A couple of strawberries or blueberries works just fine.
6. Sprinkle in some extra crunch and variety. This step is all about experimentation, and you can’t go wrong unless you completely overdo the amount. If you haven’t already, it’s time to bring out the cashews, walnuts, pistachios, pecans. In Russia, everyone is always eating sunflower seeds, so to me this is a perfect opportunity to embrace my cultural heritage. Other options include pumpkin seeds, chia, goji berries, mulberries, sesame seeds, raw herbs such as mint and parsley, pomegranate, nutritional yeast, watercress and alfalfa sprouts.
TIP: have you guys tried sauerkraut? This is a type of fermented cabbage that is full of beneficial bacteria and active enzymes. I’ve been adding it to most of my dinners as of recent because its distinctive sour flavour can enhance any recipe, hence I’d recommend topping your Buddha bowl with a small serving to improve the taste while receiving the health benefits.
7. Finally, get creative with your dressing. Okay, I lied, you don’t have to be creative if you don’t want to. I’m guilty of sticking to good old balsamic vinegar/low salt soy sauce or skipping this step entirely because the nutritional yeast I mentioned above is essentially my best friend. I’m sure my fellow vegans can agree. Anyway, for this step, you’re entitled to stick with a store-brought dressing, or if you have some extra time on your hands, give some of my homemade options a try:
- 1 tsp of tahini, 1 tbsp of soy milk and lemon juice to taste. That’s literally it. Stir everything together, and thank me later.
- 1 tbsp nut butter (almond, peanut and cashew are my favourite), 1 tsp agave nectar, a sprinkle of chilli powder, 1 tsp soy sauce.
- Hummus. You can buy this, but I find homemade always tastes so much better. I’ve included a basic recipe and step by step instructions in my most recent YouTube video, but adding around half of a small boiled beetroot is a true blessing (I don’t think the fact that dressing rhymes with blessing is a coincidence): the taste is quite subtle, but the colour in itself massively enhances the gastronomic experience.
- Guacamole! Even more avocado is never a bad idea. I use around half a ripe avocado, a tbsp of lemon juice and 1/4 of a small chopped onion.
I hope you all enjoyed my guide to the (hopefully) perfect Buddha Bowl, and for the sake of teaching through example, I’ve included a sample recipe below. As I’m always searching for feedback, do let me know in the comments if you try this out and share some of your creations! Also, if you haven’t already, check out my Instagram where I often share recipes and little snippets of my life as a healthy vegan. I would love to connect with you guys on there.
Nourishing Sweet Potato Tahini Bowl
Nourishing, vegan and delicious. Full of plantbased protein and interesting flavours, this bowl shows the fun side of healthy eating.
- 1 large sweet potato
- 200g firm tofu
- half an avocado, chopped
- 1 cup broccoli, boiled
- 1 large handful of spinach and arugula
- 1/4 cup cashews
- 1 medium tomato, chopped
- 1 small cucumber, chopped
- 1 tsp paprika
- 1 tsp cumin
- 1 tbsp soy sauce
- 1 tbsp agave nectar
- 1 tsp tahini
- 2 tsp soya milk
- lemon juice to taste
- Preheat oven to 200 degrees C. Chop sweet potato into thin wedges, lay out on a baking tray and sprinkle with 1/2 tsp paprika and 1/2 tsp cumin. If you wish, you can coat the chips in coconut oil but I prefer mine oil free and use a cooking spray to ensure they don’t stick. Bake for 35-40 minutes.
- Meanwhile, chop the tofu into small cubes. Mix together with the agave nectar, soy sauce and the rest of the spices. Transfer to a skillet and stir on a medium to high heat for 10-15 minutes until golden brown and firm.
- For the dressing, mix the tahini with the soya milk and the lemon juice, adding more tahini if the texture is too runny.
- Once the potatoes are ready, throw them together into a huge bowl alongside tofu, chopped vegetables, leafy greens, broccoli and cashew nuts. Drizzle over with the dressing and enjoy.
Lots of love, Maria ♡