A ‘Buddha Bowl’ is a vibrant meal of balanced, nourishing plant-based whole food ingredients. Some say that the origin of the name comes from the history of Buddhist monks carrying alms bowls in which they would collect a variety of grains and vegetables, and others say that it simply refers to Buddhist vegetarianism which emphasizes eating and living in ways that promote health and compassion. Regardless, it is a colorful, beautiful modern-day meal that is delicious! Today, you get to try our version!
The Perfect Base for Your Buddha Bowl
Quinoa is a nutrient-dense gluten-free pseudo-grain that is high in protein, vitamins, and minerals. Although it is eaten in the same way grains are eaten, quinoa is technically not a grain but actually a seed! It was popular in Andean indigenous cultures for hundreds of years, but gained popularity in Western countries in the early 2000s and has since become a staple in the diets of health-conscious people.
Quinoa has a slightly nutty flavor (unsurprising once you learn it’s actually a seed!) and has a light, fluffy texture. Research on quinoa and diabetes is limited, but the studies we have indicate that quinoa has strong potential to help regulate blood sugar levels, even beyond the meal in which it’s eaten.
Beets: Nature’s Performance Enhancing Food
Beets are packed with something called nitrates which your body turns into nitric oxide. Nitric oxide widens your blood vessels, making it easier for blood to flow and therefore delivering more oxygen to your muscles and brain. This is exactly what athletes are trying to do when they “dope” (take EPO, nitric oxide boosters, or blood thinners) to enhance their performance in endurance sports—but you can get the same effects just from eating beets!
Roasted beets add a sweet, earthy depth to the meal and a fun pop of color. Their natural sweetness balances out the savory ingredients, making it all more flavorful.
Kale
Kale – another health food favorite, and for good reason! Kale is a nutrient-packed green leafy vegetable. It not only has more calcium per calorie than dairy milk, but that calcium is also more absorbable (on average, 59% of the calcium in kale is absorbed as compared to 32% in milk). But kale has way more than just calcium. One cup of cooked kale provides 5x your recommended daily intake for vitamin K, and is also a great source of vitamin A (more than carrots!), vitamin C (more than oranges!), folate, and magnesium.
Kale is a tougher green, so it’s not often eaten raw in salads unless it has been massaged with lemon juice or balsamic vinegar to soften the leaves. In this recipe, we lightly saute it. Like spinach, kale cooks down so don’t be afraid to load up the pan!
Eat like the buddha – with peace, gratitude, and presence for every bite. Enjoy!
Buddha Bowl
Ingredients
- 2 cups (210g) Cauliflower, cut into florets - About 1/2 of a medium head of cauliflower
- 2 cups (260g) Carrot, chopped into 1-inch rounds - About 4 medium carrots
- 1 cup (136g) Beet, chopped into 1-inch pieces - About 1 medium beet
- 1 cup (133g) Parsnip, chopped into 1-inch pieces - About 2 medium parsnips
- 1/4 cup (60g) Vegetable broth - About 1/16 of a standard 32-oz carton
- 1/4 cup (43g) Quinoa, uncooked - About 1/14 of a standard 21-oz bag
- 1/2 cup (120g) Water
- 2 tbsps (30g) Hummus, oil-free - About 1/15 of an 8-oz container, like Oasis or similar brands
- 1/4 cup (60g) Lemon juice - About 1 medium lemon
- 2 (10g) Garlic cloves, minced - About 1/6 of a garlic bulb
- 8 cups (240g) Kale leaves - About 1 bunch of kale
- 1/2 cup (82g) Chickpeas, cooked, drained and rinsed - About 1/3 of a standard 15-oz can
Instructions
- Preheat oven to 420ºF. Place cauliflower florets, carrots, beet, and parsnip in a large mixing bowl. Season with vegetable broth and black pepper. Toss well. Line a large baking sheet with parchment paper and spread vegetables evenly across. Bake in the oven for 30 minutes.
- Meanwhile, cook the quinoa. Add quinoa to a pot with a lid. You will need twice as much water as quinoa. Add water to the pan, cover, and bring to a boil over medium-high heat. Reduce heat to low and simmer for 15-20 minutes or until the water is absorbed and the quinoa is soft. Check on the quinoa periodically, giving it a quick stir, to prevent any sticking or burning on the bottom. When done, remove from the heat, fluff with a fork, and set aside.
- Create your dressing by combining hummus, lemon juice, and minced garlic together in a mason jar. Shake well and set aside. (Note: Feel free to add extra water, 1 tbsp at a time, to reach desired dressing consistency.)
- Place the kale and a splash of water in a frying pan over medium heat and sauté just until wilted. Transfer into a bowl. Pour chickpeas into the same frying pan and sauté until slightly browned.
- Assemble your Buddha bowl by placing quinoa in the bottom of a bowl and arranging roasted vegetables, sautéed kale and warm chickpeas on the top. Drizzle desired amount of dressing over the bowl. Enjoy!
Notes
- Quinoa: If you have your quinoa pre-cooked, multiply the uncooked quantity by 3 to get the cooked amount for your dish. Quinoa triples in size when cooked.
- Hummus: Oil-free hummus can be hard to find. There are new brands coming out all the time, so take a close look at the label. Oasis is one of our favorite no-oil hummus options.