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...
Buddha Bowls are a simple and healthy meal to make. The recipe is usually vegetarian-based, served in a small bowl or high-rimmed plate. It is made up of small portions of different foods, served warm, but more traditionally, cold. These may include whole grains such as quinoa or brown rice, plant proteins such as chickpeas or tofu, and vegetables.
On a budget? Buddha Bowls are excellent value for money. You can easily use up leftover roasts and odd portions of cooked meat, and find salad ingredients pre-chopped for very cheap at the grocery stores these days. You only need a little of each ingredient to make up a bowl and other than sourcing nutritious food choices that are good for you, there are no hard rules in making a Buddha Bowl.
What Goes In Buddha Bowls?
What makes a Buddha Bowl? Buddha Bowls consist of a mixture of ingredients (small servings of different foods) all nesting a in one serving bowl. Typically, this will consist of a mix of veggies, cooked meat, healthy fat, a grain, and a little seasoning. Buddha Bowls are really quite simple to make and a fantastic way to use up those small portions of your leftovers.
Try preparing a bowl using all of these ingredients:
Whole grains such as cooked barley pearls, brown rice, couscous, or quinoa
Vegetables of all types either raw or cooked
Protein such as from animal meat or from vegan sources
Dressing to provide a kick of flavour, but sparingly
"Salad sprinkles," which are crushed nuts, seeds, chopped herbs or sprouts.
Are Buddha Bowls healthy? They most certainly are 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.
Free Sample Meal Plan
Download a sample of one of my Meal Plans featuring a few of my nutritious and super easy-to-make recipes!
Key Ingredients Used
Black beans and other legumes are a staple in a vegan, vegetarian or plantbased diet. They are rich sources of dietary fiber and provide many essential vitamins and minerals for good health. Adding them to your recipes can help reduce your cholesterol, decrease blood sugar levels, and encourage the growth of healthy gut bacteria. All good reasons to start consuming them more often.
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.
Black beans: rich in both protein and fibre, beans are the perfect substitute for meat in salads, casseroles and other dishes where you want a substance.
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: prawns are staple in the Australian diet and are an excellent source of protein, and lower in calories than chicken.
When you add up these whole food ingredients, you can see why they are good choices for a creating a healthy meal. All are rich sources of either fibre or protein, or both.
Healthy Variations
Aside from the basic ingredients of rice, fat, protein and veggies, you can really boost the nutrition and flavour of this meal by mixing up the recipe with other 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 parts about Buddha bowl recipes is how simple they are to 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.
Free Sample Meal Plan
Download a sample of one of my Meal Plans featuring a few of my nutritious and super easy-to-make recipes!
Wholefood 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 or roast veggies, plus leftover protein like hummus, roast chicken, prawns, or tofu.
RECIPE 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. Fill in around it with the remaining ingredients (as pictured). Add the juice of lime to flavour, or a squeeze of sriracha mayo over top as a dressing.
Batch Cook & Meal Prep
Yes, you can batch cook quinoa. Making extra batches of cooked rice 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.
Other Recipes You'll Absolutely Love...
If you love Buddha Bowls or just want to experiment, be sure to check out my 7 Day Meal Plans all geared towards supporting a whole food diet.
Healthy + happiness,
Emma Lisa xx
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