More and more people are eating less red meat and considering a plantbased diet these days, and so, I though I'd share more recipes that are based on vegan recipes but still have the option to add a little animal protein if desired. Recipes like this one are an excellent way to ease into a more plantbased diet with the focus on high fibre vegetables instead of meat as the staple ingredient. Let's get cooking...
Ready to have fun meal prepping your meals? Buddha bowls are a super easy and nutritious d and lend themselves to a variety of diets and dietary needs. The recipe is quite simple, a plantbased meal and served in a small bowl or high rim plate. A traditional buddha bowl consists of small portions of various foods, often served warm but can also be served cold. Buddha bowls are based on a bed of whole grains like quinoa or brown rice, paired with plant proteins such as chickpeas or tofu, or leftover meat dishes and vegetables.
On a budget? Buddha Bowls offer great value for money. You can easily use your leftover Sunday roast and small amounts of other cooked meat, BBQ leftovers, or a can of beans and legumes. You can also add pre-chopped salad ingredients at a very low cost in grocery stores to fill your bowl. You only need a small amount of each ingredient to create buddha bowls, and apart from choosing nutritious options that are beneficial for you, there are no strict rules in making a buddha bowl.
What Goes In Buddha Bowls?
Buddha Bowls consist of a variety of ingredients or small servings of different foods, all nesting in one serving bowl. They are a fantastic way to use up those small portions of your leftovers from the weekend or the help clear out your fridge and pantry of odds and ends.
Try preparing a budda bowl using any or all of these healthy, wholefood ingredients:
Grains: such as cooked barley pearls, brown rice, couscous, or quinoa make a great base
Vegetables: you can use all types whether they are raw, steamed or cooked
Protein: choose from animal meat, seafood, or from vegan sources to suit your dietary needs
Dressing: will provide a kick of flavour, but use this sparingly
Salad sprinkles: are additions, usually toppings, like crushed nuts, seeds, chopped herbs or sprouts.
Are Buddha Bowls Healthy?
They most certainly are, especially if you focus on using wholefood-based ingredients from organic and lean, clean sources. Always choose a high fibre grain to start your bowl, and pair this with equally high fibre vegetables such as broccoli, green beans, celery, leafy greens, or sweet potatoes. You can use animal protein or vegan sources to balance out the nutrition and flavour. Small amount of healthy fats from things like avocado, nuts and seeds will provide you with a well balanced bowl of nutrition.
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Key Ingredients Used
In this "almost vegan" recipe, I've used the usual base ingredients that form the foundation of a buddha bowl, but spiced up the dish and introduce a delightful contrast in texture and taste, I’ve added garlic prawns for the protein. These succulent seafood morsels give the dish a sweet and slightly briny flavour but also provide a significant boost of high-quality protein, making it a satisfying meal option.
Avocado: a healthy fat rich in omenga-3s and fibre. Adding a few slices of avocado to your bowl is a great way to balance the nutrition and support weight loss.
Beans: rich in both protein and fibre, all kinds of beans are the perfect substitute for meat in salads, casseroles and other dishes where you want a substance without meat.
Broccoli: is packed with nutrients, fibre and tasty served either raw or cooked.
Brown rice: is a high fibre grain. It contains less carbs than white, is lower in calories and enriched with many essential nutrients.
Fresh prawns: while not vegan, prawns are staple in the Australian diet and are an excellent source of protein, and lower in calories than chicken. You could also swap them for seasoned tofu.
The combination of the vibrant vegetables and the prawns creates a harmonious balance, ensuring that each bite is both nutritious and delicious. This approach to meal prepping a buddha bowl provides those who may not follow a strict vegan diet a way to enjoy a meal that is predominantly plantbased.
Healthy Variations
Aside from the basic ingredients of a base grain, fat, lean protein and fresh or cooked veggies, you can really boost the nutrition and flavour of buddha bowls by mixing up the recipe with more healthy ingredients.
Plantbased protein: use vegan sources of protein such as tofu, tempeh, all kinds of beans or green peas and chickpeas. Seeds such as pumpkin and chia also contain protein. You don't need to be vegan to enjoy the benefits of these foods!
Nuts & seeds: both nuts and seeds provide plantbased sources of healthy fats and protein. Crush larger nuts and combine them with seeds for a crunchy topping.
Fermented foods: add a small serving of kimchi, sauerkraut, or pickled vegetables to gain natural probiotics for your gut health in your salad bowls.
Fresh fruit: yes, that's right. Chop up fresh fruit to add to your bowl. This provides a burst of juicy fibre to your bowl and adds a heap of flavour. I love using finely chopped mango, watermelon, or apples in mine bowls. Berries are also a fantastic, and a nutritious, high fibre option.
One of the best things about buddha bowl recipes is how simple they are to actually make! It can literally take you only a few minutes to throw together a super satisfying meal, and is very easy to meal prep for lunch or dinners later in the week.
Food Sensitivities
What if I am allergic to seafood? Symptoms of fish or shellfish allergies can range from mild reactions to a severe allergic reaction (anaphylaxis). If you are worried, you can swap the prawns in this recipe for any plantbased protein source (see above) or just use your favourite seasoned meat.
Almost Vegan Buddha Bowl Recipe
This buddha bowl recipe is super simple to make with whatever fresh or cooked veggies you have on hand. I love experimenting with this basic recipe using combinations of raw and roast veggies, plus leftover protein like tempeh, BBQ grilled salmon, prawns, or tofu.
Ingredients
1/4 cup cooked brown rice, plain or seasoned
1/2 Hass avocado, sliced
1/2 cup broccoli florets, raw or steamed
1/4 cup black beans, rinsed well
1 lime, sliced for garnish
1 tbsp sriracha mayo (optional)
In a serving bowl, nestle the cooked rice to one side to make a nest for the other ingredients. Fill in around the rice with the remaining ingredients (as pictured). Add the juice of lime to flavour, or a squeeze of sriracha mayo over top as a dressing. Serve using freshly cooked prawns or pre-cooked and chilled, whichever is your preference.
Batch Cook & Meal Prep
Yes, you can absolutely meal prep for buddha bowls. Start by making extra batches of cooked rice; it takes only a few more minutes than making a single batch. Simply triple or quadruple the ingredient portions. Once cooked, portion out and store in sealed glass or plastic containers to enjoy a quick and easy breakfast, in salad bowls or a stir fry. Sealed tubs will keep fresh for 4-5 days in the fridge if kept air-tight. Or for up to 2-3 months in the freezer.
Another great way to meal prep buddha bowls is to chop up all the odds and ends in your vegetable crisper. Portion these out into glass or plastic tubs and as you cook meals add a little of this and that to build your bowls. This is the lazy cook's way to meal prepping and it a fabulous time saver!
Nutritionist's Note
Adopting a plant-based diet doesn’t mean you have to give up taste or your favourite proteins. Even a partially plantbased buddha bowl can be incredibly healthy and allow you to enjoy tasty, protein-rich meals that cater to all dietary preferences. You'll find more recipe ideas and support inside the Facebook Community, click here.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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Thank Emma, great recipe, loved it!
This was so yummy Emma. I added a drizzle of seafood sauce over the top and its a new favourite! Loving your blog, thanks for sharing, Char xx