The Ultimate Buddha Bowl: A Nutrient-Packed, Flavorful Feast
A Buddha Bowl is the ultimate one-bowl meal, combining vibrant, nutrient-dense ingredients into a colorful, balanced, and satisfying dish. These bowls are fully customizable and typically feature a grain base, protein, fresh and roasted veggies, healthy fats, and a delicious dressing to tie it all together.
The beauty of a Buddha Bowl lies in its versatility and balance—you get a perfect combination of textures (crispy, creamy, crunchy) and flavors (savory, sweet, tangy, spicy) in every bite. Whether you’re meal-prepping for the week or making a quick, nourishing dinner, this Buddha Bowl recipe will be your go-to.
Why This is the Best Buddha Bowl
✔ Perfectly Balanced: Includes protein, fiber, healthy fats, and complex carbs for long-lasting energy.
✔ Versatile & Customizable: Works with any grain, protein, or dressing—great for using up leftovers!
✔ Meal Prep Friendly: Make the components ahead of time for easy, grab-and-go meals.
✔ Incredibly Flavorful: Features roasted and fresh vegetables, crispy chickpeas, creamy tahini dressing, and zesty seasonings.
Buddha Bowl Components
A great Buddha Bowl consists of:
1️⃣ Base (Complex Carbs): Quinoa, brown rice, farro, couscous, sweet potatoes
2️⃣ Protein: Crispy chickpeas, tofu, tempeh, black beans, lentils
3️⃣ Roasted & Fresh Veggies: Carrots, bell peppers, kale, spinach, avocado
4️⃣ Healthy Fats: Tahini, avocado, nuts, or seeds
5️⃣ Dressing: Creamy tahini, lemon-garlic, peanut, or balsamic
Ingredients (Serves 4)
For the Grain Base:
- 1 cup quinoa (or brown rice, farro, or couscous)
- 2 cups water or vegetable broth
- ½ teaspoon salt
Roasted Vegetables:
- 1 cup sweet potatoes, diced
- 1 cup broccoli florets
- 1 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
Crispy Chickpeas (Protein):
- 1 can (15 oz) chickpeas, drained and patted dry
- 1 tablespoon olive oil
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon salt
Fresh Veggies & Toppings:
- 1 cup baby spinach or kale
- 1 avocado, sliced
- ¼ cup red onion, thinly sliced
- 2 tablespoons pumpkin seeds or sesame seeds
- ¼ cup microgreens or cilantro (optional)
Creamy Lemon-Tahini Dressing:
- ¼ cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 clove garlic, minced
- ¼ teaspoon salt
- 2-3 tablespoons water (to thin)
Step-by-Step Instructions
1️⃣ Cook the Grain Base
- Rinse quinoa under running water.
- In a pot, bring water or vegetable broth to a boil.
- Add quinoa and salt, reduce heat, cover, and simmer for 15 minutes until fluffy.
- Remove from heat and let sit for 5 minutes, then fluff with a fork.
2️⃣ Roast the Vegetables
- Preheat oven to 400°F (200°C).
- Toss sweet potatoes, broccoli, and cherry tomatoes with olive oil, garlic powder, smoked paprika, salt, and pepper.
- Spread evenly on a baking sheet and roast for 20-25 minutes, flipping halfway.
3️⃣ Make Crispy Chickpeas
- Heat olive oil in a skillet over medium heat.
- Add chickpeas, cumin, paprika, and salt. Sauté for 5-7 minutes until crispy.
4️⃣ Make the Tahini Dressing
- In a bowl, whisk together tahini, lemon juice, maple syrup, garlic, and salt.
- Add water, one tablespoon at a time, until you reach a smooth, pourable consistency.
5️⃣ Assemble the Buddha Bowls
- Start with the base: Divide quinoa between bowls.
- Add roasted veggies & crispy chickpeas.
- Top with fresh spinach, avocado slices, and red onion.
- Drizzle with lemon-tahini dressing.
- Sprinkle with pumpkin seeds & microgreens for crunch.
6️⃣ Serve & Enjoy!
- Eat immediately or store in airtight containers for meal prep.
Customization & Variations
✔ Swap the Grain: Use cauliflower rice for a low-carb option.
✔ Different Protein: Swap chickpeas for tofu, tempeh, lentils, or edamame.
✔ Creamy Twist: Add a dollop of hummus or Greek yogurt.
✔ Extra Heat: Drizzle with sriracha or add chili flakes.
✔ Nut-Free: Replace tahini with sunflower seed butter.
Timings
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cooking Time: 20 minutes
Nutritional Information (Per Bowl)
- Calories: ~450 kcal
- Protein: ~18g
- Carbohydrates: ~55g
- Fat: ~20g
- Fiber: ~10g
- Sodium: ~400mg
🔹 For a lower-calorie version: Reduce avocado and use less tahini in the dressing.
🔹 For extra protein: Add tempeh or tofu.
Final Thoughts
This Buddha Bowl is the perfect combination of wholesome, filling, and flavorful ingredients. Whether you enjoy it for lunch, dinner, or meal prep, it’s a nutritious, satisfying meal that never gets boring.
The Ultimate Buddha Bowl: A Nutrient-Packed, Flavorful Feast
Ingredients
For the Grain Base:
- 1 cup quinoa or brown rice, farro, or couscous
- 2 cups water or vegetable broth
- ½ teaspoon salt
Roasted Vegetables:
- 1 cup sweet potatoes diced
- 1 cup broccoli florets
- 1 cup cherry tomatoes halved
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
Crispy Chickpeas (Protein):
- 1 can 15 oz chickpeas drained and patted dry
- 1 tablespoon olive oil
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon salt
Fresh Veggies & Toppings:
- 1 cup baby spinach or kale
- 1 avocado sliced
- ¼ cup red onion thinly sliced
- 2 tablespoons pumpkin seeds or sesame seeds
- ¼ cup microgreens or cilantro optional
Creamy Lemon-Tahini Dressing:
- ¼ cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 clove garlic minced
- ¼ teaspoon salt
- 2-3 tablespoons water to thin
Instructions
Cook the Grain Base
- Rinse quinoa under running water.
- In a pot, bring water or vegetable broth to a boil.
- Add quinoa and salt, reduce heat, cover, and simmer for 15 minutes until fluffy.
- Remove from heat and let sit for 5 minutes, then fluff with a fork.
Roast the Vegetables
- Preheat oven to 400°F (200°C).
- Toss sweet potatoes, broccoli, and cherry tomatoes with olive oil, garlic powder, smoked paprika, salt, and pepper.
- Spread evenly on a baking sheet and roast for 20-25 minutes, flipping halfway.
Make Crispy Chickpeas
- Heat olive oil in a skillet over medium heat.
- Add chickpeas, cumin, paprika, and salt. Sauté for 5-7 minutes until crispy.
Make the Tahini Dressing
- In a bowl, whisk together tahini, lemon juice, maple syrup, garlic, and salt.
- Add water, one tablespoon at a time, until you reach a smooth, pourable consistency.
Assemble the Buddha Bowls
- Start with the base: Divide quinoa between bowls.
- Add roasted veggies & crispy chickpeas.
- Top with fresh spinach, avocado slices, and red onion.
- Drizzle with lemon-tahini dressing.
- Sprinkle with pumpkin seeds & microgreens for crunch.
Serve & Enjoy!
- Eat immediately or store in airtight containers for meal prep.
Notes
✔ Different Protein: Swap chickpeas for tofu, tempeh, lentils, or edamame.
✔ Creamy Twist: Add a dollop of hummus or Greek yogurt.
✔ Extra Heat: Drizzle with sriracha or add chili flakes.
✔ Nut-Free: Replace tahini with sunflower seed butter.
