How to Make a Buddha Bowl (a one-dish meal served in a bowl)

I love to build Buddha bowls on nights when I’m not sure what to make and I may have some leftovers and vegetables I need to use up. Include a starch, protein, veggies and a sauce to bring it together. I often make some rice and roast the veggies I have in the frig that need to be used up, open a can of chickpeas and toss some of those on, and then poach an egg to put on top. My go to sauce is mixing some tahini with garlic and lemon juice. And finally, I add some seeds or nuts. Such a satisfying meal and so easy to prepare.

Step 1. Pick a Starch

You’ll want a nice base of grains, noodles or potatoes as the foundation for your bowls. Feel free to experiment. Use leftover rice from dinner last night!

Why not try:

• Brown or white rice

• Farro

• Quinoa

• Steel cut oats

• Couscous

• Polenta or grits

• Roasted potatoes (white or sweet)

• Butternut squash

Step 2. Pick a Protein

Buddha Bowls are typically plant based -- try beans, lentils or tofu, but feel free to include chicken, meat or seafood for a twist! Poached, fried or hardboiled eggs are also great options.

Consider: 

• Baked tofu

• Marinated tempeh

• Beans – chickpea, black, navy, lima (canned is easy!)

• Edamame

• Lentils

• Hummus (works as a sauce too!)

• Hard-boiled or soft-boiled egg

• Poached egg (also works as a sauce!)

• Cheese (feta, mozzarella, burrata)

• Roasted chicken (try store-bought rotisserie chicken!)

• Steak strips

• Shrimp or scallops

• Salmon

  
  

Step 3. Load up on Veggies

Don’t be shy with the veggies! I highly recommend using a mix of cooked and raw veggies for the best mix of flavors, textures, and colors.

Favorite options: 

• Roasted potatoes or sweet potatoes

• Sautéed onions and garlic

• Wilted greens (spinach, kale, chard)

• Shredded raw cabbage (it adds nice crunch!)

• Cauliflower or broccoli (roasted or steamed)

• Avocado

• Halved cherry tomatoes

• Beets

• Brussels sprouts

• Roasted squash (pumpkin, butternut, acorn, spaghetti, etc.)

• Zucchini

• Sliced green onions

• Carrots (shredded or sliced)

• Bean sprouts

• Roasted or raw red, green or yellow bell peppers

• Cucumber slices

• Radishes

• Fresh or roasted corn

Step 4. Add a sauce and a garnish

Add a sauce or dressing and a garnish of seeds, nuts or fresh herbs to tie all the components together. The options are endless, feel free to mix and match!

Some ideas:

• Any salad dressing you love

• Guacamole

• Hummus or other bean dip

• Salsa

• Tahini Sauce

• Tzatziki

• Soy sauce or tamari

• Chili sauce

• Pesto

• Hoisin sauce

• Olive oil and balsamic glaze

• Lemon juice and lime juice (serve on the side and squeeze!)

• Olives

• Pickles

• Jalapenos (I love pickled jalapenos)

• Nuts (almonds, peanuts, cashews, walnuts)

• Seeds (pumpkin, sunflower, sesame)

• Fresh herbs (basal, parsley, cilantro)

Combinations to get you started:

Brown rice, roasted sweet potatoes, chickpeas, steamed spinach, sliced cherry tomatoes, avocado, lemon garlic tahini sauce, toasted sunflower seeds

Quinoa, roasted chicken or salmon, steamed broccoli, roasted red peppers, pesto, scallions, fresh basil

Couscous, shredded cabbage, shredded beets, thinly sliced cucumbers, tofu in soy/garlic marinade, chili sauce, sprinkle of sesame seeds

I offer a trauma-informed, non-diet approach paired with intuitive eating and mindfulness. I would love to work with you to explore your relationship with food and your body and begin the process of developing a non-restrictive way of eating that is enjoyable and feels good.

Kindly,

Joy