This 15 Minute Buddha Bowls recipe, with healthy grains, chickpeas, fruit, and avocado, is a balanced, healthy meal that comes together in no time!
At this point we can all agree that Buddha Bowls aren’t going away anytime soon right? I mean, how can a bowl full of healthy goodness ever go out of fashion?
So today I’m showing you how to make a basic Buddha Bowl (which you might also hear called a grain bowl, macro bowl or hippie bowl)! The general concept is that they’re a completely balanced, usually plant-based meal…in a bowl!
What is in a Buddha Bowl?
At it’s core, the Budda Bowl is just a big bowl or healthy food, mostly plants, served over a bed of greens or grains and topped with a dressing. Buddha Bowls usually contain:
Greens: like spinach or kale
Protein: like chickpeas or other beans
Grains: like bulgur, quinoa, or brown rice
Healthy carbs: helloooo fruit!
Healthy fats: avocado or nuts
Extras: flavorful additions like onions, nutritional yeast, or spices
1. Pick a leafy green
First up, pick a leafy green for your Buddha Bowls! I love using spinach, which is packed with nutrients while still being light and tender, but you could also use kale, romaine, arugula, or iceberg lettuce.
2. Plant-based protein
Next, add some healthy plant-based protein! This will transform these vegetarian Buddha Bowls from “side salad” to “filling meal”. You can use protein-packed chickpeas, healthy legumes, crispy tofu, chickpea “tuna” salad, or even boiled eggs.
3. Healthy Grains
Adding a healthy grain or starch will make these Buddha Bowls all the more filling while packing in even more healthy nutrients and fiber. You can use fiber-rich quinoa, brown rice, bulgur, farro, or couscous.
4. Healthy Carbs
Fruit on a salad? Yes, friends! And once you try it there’s no going back. A handful of fresh berries, a few slices of mandarin oranges, sliced apples, or halved grapes are all delicious in your healthy homemade Buddha Bowls. As a rule of thumb, more colors = more diverse nutrients (so make it a rainbow masterpiece!)
5. Healthy Fats
Round out the macronutrient profile of your veggie Buddha Bowls by adding some healthy fats, like avocado, nuts, or seeds.
6. Extras
Finally, throw on the extras! These can be flavorful additions like red onion, nutritional yeast, spice blends (I love sprinkling on the Trader Joe’s Umami Blend), or more veggies, like baked onions!
What sauce is best for buddha bowls?
We’re drizzling these particular Buddha Bowls with a sweet and savory yogurt sauce, but you can also top your bowls with: Yumm Sauce, Romesco Sauce, Blueberry Vinaigrette, or your favorite salad dressing.
Buddha Bowl FAQs
Why is it called a Buddha Bowl? Buddha Bowls are named for their big, round shape, like a Buddha belly! But being full of delicious food is about the only thing required to qualify something as a Buddha Bowl, and many people have a different take on what they consider a Buddha Bowl!
Is a Buddha Bowl hot or cold? Both! While this version is mostly cold, there are some that are served hot (like this Roasted Veggie Buddha Bowl).
This 15 Minute Buddha Bowls recipe is a balanced, healthy meal that comes together in no time! It’s a flavorful combo of healthy grains, chickpeas, fruit and avocado with a creamy, citrusy yogurt dressing.
Ingredients
Yogurt Dressing
¼cupplain Greek yogurt60 g, or dairy-free alternative
¼cuporange juice60 mL
2Tbsphoney30 g, can sub maple syrup or agave
½tspcinnamon
Pinch of salt and pepper
Buddha Bowl Fillings
2handfulsleafy greensspinach, kale, or lettuce
1cupcooked grainsquinoa, couscous, bulgur, or brown rice
115-oz canchickpeas425 g, drained and rinsed
1cupblueberries100 g
4mandarin orangespeeled and thinly sliced
1avocadossliced
¼red onionabout ½ cup, sliced
2carrotspeeled and shredded
Instructions
Dressing: Whisk all dressing ingredients together and set aside.
Filling: Divide greens into 4 servings bowls, then top each with equal portions of cooked grains, chickpeas, blueberries, oranges, avocado, onion, and carrot.
Serve: Drizzle with dressing and serve immediately.
We’re drizzling these particular Buddha Bowls with yogurt sauce, but you can also top your bowls with: Yumm Sauce, Romesco Sauce, Blueberry Vinaigrette, or your favorite salad dressing.
Choose a grainy base. Fill the bottom of a large (2- to 3-cups is ideal) bowl ⅓ of the way with hot or cold whole grains, like brown rice, bulgur, barley, quinoa, or polenta. ...
A Buddha bowl is a vegetarian meal, served on a single bowl or high-rimmed plate, which consists of small portions of several foods, served cold. These may include whole grains such as quinoa or brown rice, plant proteins such as chickpeas or tofu, and vegetables.
Protein – Next up, your choice of protein. You'll find rice bowls made with chicken, beef, seafood, and more, plus plant-based protein like tempeh and tofu. Veggies – Pair your proteins with fresh, steamed, or roasted veggies, sauteed vegetables, and fresh greens. Arugula, kale, and spinach are all great options.
Macro Bowls: Nourish Bowl: also called Nourishment Bowls, are filled with simple, nutrient-dense ingredients to make a filling meal. Buddha Bowls: also called Hippie, Glory, or Sunshine Bowls, are often vegan or vegetarian (think: plant-based proteins), but meat is included in some recipes.
Buddha bowls are filling, healthy and fun meals that pack most of the nutrients your body needs. Preparing Buddha bowls can be a relaxing activity with a very rewarding payoff: you get a delicious and balanced meal that will enrich your day, body and soul, overall health and your Instagram/Pinterest feed.
There were no processed foods at this time, so it was likely to be simple and healthy – maybe a few beans, grains, vegetables, or stew. Buddha bowls are based on this principle of simplicity – a nutritionally and energetically balanced meal based on what is available, with fairly minimal prep.
The evolved Buddha Bowl is still vegetarian (though nobody's going to call the food police if you add meat or fish to the mix), an artistic endeavor on a canvas of whole grains. Veggies, lean protein like tofu and nuts are beautifully arranged, a tangy dressing drizzled on each masterpiece.
"Buddha woke up before dawn every morning and carried his bowl through the roads or paths wherever he was staying. Local people would place food in the bowl as a donation, and at the end he would eat whatever he had been given," explains Zigmond.
Estimated to have lived in the sixth- to fourth-centuries BC, Buddha is said to have taken his bowl, every morning, looking for charity from nearby houses. The householders would put bits of food that they could spare into his bowl, so his breakfast was a collection of leftovers.
Arms bent at elbows, holding an alms bowl at chest level. This statue signifies compassion and caring for all beings. Contrary to what many think, monks (and the Buddha) did NOT beg for food. Instead, they collected alms.
Standing bells are known by a wide variety of terms in English, and are sometimes referred to as bowls, basins, cups or gongs. Specific terms include resting bell, prayer bowl, Buddha bowl, Himalayan bowl, Tibetan bell, rin gong, bowl gong and cup gong.
You can put almost anything into a rice bowl, however for best results, you should try to include the following key components. Grains: Firstly, you will need a grain base, this can be anything from simple white rice to basmati rice all the way to yellow rice.
"Black rice has been shown to have the highest level of antioxidants of all rice varieties, due in large part to the anthocyanin content—a powerful anti-inflammatory that gives the grains their dark purplish hue—as well as flavonoids and carotenoids," explains Megan Roosevelt, RDN, LA-based registered dietitian, ...
Struck bowls are used in some Buddhist religious practices to accompany periods of meditation and chanting. Struck and singing bowls are widely used for music making, meditation and relaxation, as well for personal spirituality. They have become popular with music therapists, sound healers and yoga practitioners.
For some, the name comes from the idea that they resemble the belly of the Buddha. Others believe it comes from the idea that Buddha would carry a bowl with him and people would offer food as a donation. Either way, we know buddha bowls are a great way to get a balanced diet.
It comes from the disciplinary rules for monks that instruct monks not to engage in agricultural labor, keep only a few possessions and eat only what is offered in their bowls each morning on the alms rounds. There are exceptions to this, such as monks who are too old or ill to go on daily rounds.
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