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5 Ideas for Buddha Bowl Ingredient Combinations
Table of Contents
1. The fundamental principles for creating a Buddha bowl
There isn't a singular recipe that could dictate how to create a Buddha bowl, as in a single bowl one can blend all the products they desire at any given moment. However, there is a general pattern that illustrates what should be included in it.2. Complex carbohydrate compounds
They form the fundamental structural component, providing energy and significant amounts of dietary fiber. Their sources include grits (such as barley grits, barley pearl, buckwheat, quinoa, jaglana, couscous), rice (such as white rice, parboiled rice, brown rice, wild jasmine rice) and pasta (whole grain, buckwheat, legume), cereal flakes, sweet potatoes or pumpkin.3. It is a compound abundant in protein
In order to accurately balance the composition of a meal, ensure satiation and reduce the glycemic load, so that the post-meal glucose fall is milder as compared to a carbohydrate-only meal, it is important to regularly consume protein-rich products such as legumes (lentils, chickpeas, peas, beans, soy, broad beans), soy products (tofu, tempeh), poultry, fish, eggs or cottage cheese in the diet.4. Favorable fats
These are fats of plant origin (e.g. olive oil, rapeseed oil, sesame oil, flaxseed oil, cherry oil, avocado oil, nuts, seeds, kernels, peanut butter, tahini) that are indispensable because lipids facilitate the absorption of fat-soluble vitamins (A, D, E, K), are essential for the proper functioning of the brain and hormonal system, and have a positive impact on the taste and consistency of the meal.5. Fruits and vegetables
This is the primary constituent of a wholesome Buddha bowl-style meal. It should constitute half of every repast (particularly vegetables). Fruits and vegetables are abundant in vitamins, minerals, dietary fiber, and various antioxidants that are deemed an indispensable component of a nutritious diet. It is advocated to make them as assorted and vibrant as feasible. They can be subjected to heat treatment or consumed uncooked.6. Enhancements to enrich dishes
These components not only provide additional nutritional value but also make the dishes more visually appealing. They can be utilized in the form of sprouts, hummus, vegetable paste, yogurt, fresh spices, dressings or sauces.7. Buddha bowls with a sweet tone
Ingredients: – 50 grams of rice compote, – 110 grams of frozen spinach, – 80 grams of orange, – 80 grams of canned red beans, – 10 grams of almond flakes, – 5 grams of radish sprouts, – 60 grams of eggs, – 10 grams of mustard, – 10 grams of honey, – 6 grams of lemon juice, – 1 gram of pepper, – 1 gram of salt. Preparation: 1. Rinse the rice compote thoroughly under running water, cook it for 10 minutes over low heat in lightly salted water. 2. Prepare the sauce: mix honey, mustard and lemon juice. 3. Defrost the spinach on a pan and when it is soft, pour off the water that has formed during defrosting. Add the mustard sauce, leaving a small amount for decoration. 4. Peel the orange and cut it into small pieces. 5. Fry the eggs on a Teflon pan and sprinkle them with pepper. 6. Rinse the red beans thoroughly under cold running water. 7. In a bowl, layer the rice compote, red beans, spinach, poached egg and orange. 8. Decorate the whole with radish sprouts, almond flakes and mustard sauce. Nutritional values: – Energy: 525 kcal, – Protein: 27.3 g, – Fat: 14.8 g, – Carbohydrates: 76.0 g, – Dietary fiber: 15.0 g.8. Buddha bowl starring chickpeas
Components: 50 g pearl barley, 90 g cooked chickpeas, 40 g green peas, 45 g carrots, 50 g zucchini, 50 g sauerkraut, 10 g white onions, 10 g pumpkin seeds, 10 g olive oil, 5 g fresh parsley, 5 g radish sprouts, 1.5 g turmeric, 1 g black pepper, 3 g dried carrots, 1.5 g ground hot paprika. Preparation: 1. Cook the pearl barley according to the instructions on the package. 2. Rinse the chickpeas under cold, running water. 3. Heat the olive oil in a pan, add the chickpeas, and season them with turmeric, black pepper, ground hot paprika, and dried carrots. Fry everything for 2–3 minutes at low heat. 4. Peel carrots and zucchini and cut them into strips with a vegetable peeler. 5. Wash the peas thoroughly. 6. Cut the onion into very small pieces. 7. In a bowl, place in succession: pearl barley, chickpeas, sauerkraut, zucchini, peas, and carrots. 8. Place chopped parsley in the middle. 9. Sprinkle the whole with onions, decorate with pumpkin seeds and sprouts. Nutritional value: – Energy: 542 kcal, – Protein: 19.8 g, – Fat: 19.2 g, – Carbohydrates: 79.5 g, – Fiber: 22.5 g.9. Buddha bowl with roasted vegetables and guacamole
Ingredients: – 130 g of sweet potatoes, – 90 g of canned black beans, – 50 g of avocado, – 30 g of arugula, – 80 g of red bell pepper, – 200 g of cauliflower, – 60 g of radish, – 5 g of red onion, – 5 g of sesame seeds, – 5 g of olive oil, – 6 g of lemon juice, – 2 g of salt, – 2 g of pepper, – 3 g of dried thyme. Preparation method1. Prepare the guacamole: peel the avocado, extract the flesh, and mash it in a bowl with a fork, add olive oil, lemon juice, pepper, and salt. Mix thoroughly. 2. Finely chop the onion. Peel the sweet potato and cut it into strips. 3. Rinse the cauliflower, radish, and bell pepper. Slice the radish and cut the bell pepper into strips. 4. Arrange the sweet potato, cauliflower, radish, and bell pepper on a baking sheet lined with parchment paper. 5. Sprinkle everything with pepper, salt, and thyme. 6. Place the baking sheet in the oven preheated to 180°C and bake for about an hour. 7. Rinse the beans thoroughly under cold running water. 8. In a bowl, arrange the sweet potato, cauliflower, black beans, arugula, and bell pepper, and sprinkle with sesame seeds. 9. Place the guacamole in the center and sprinkle with chopped onion. Nutritional value: – energy: 460 kcal, – protein: 15.9 g, – fat: 16.7 g, – carbohydrates: 68.4 g, – dietary fiber: 22.9 g.10. Buddha meal featuring feta and beetroot
Ingredients: – 50 g of buckwheat groats, – 80 g of beetroot, – 50 g of preserving water, – 40 g of semi-fat feta cheese, – 15 g of walnuts, – 30 g of sprigs, – 60 g of orange, – 2.5 g of chia seeds, – 1 g of dried rosemary. Preparation: 1. Cook the buckwheat groats as per the instructions on the packaging. 2. Thoroughly rinse the cicer peas under cold running water and then drain. 3. Boil the beetroot whole, peel it, and cut it into cubes once it's tender. 4. Peel the orange and cut it into large pieces. 5. Spread the sprigs in the bottom of the bowl and layer with rosemary-sprinkled beetroot cubes, buckwheat groats, cicer peas, crumbled feta cheese, and orange pieces. 6. Garnish the bowl with walnuts and chia seeds. Nutritional Information: – Energy: 580 kcal, – Protein: 25.5 g, – Fat: 19.0 g, – Carbohydrates: 80.8 g, – Dietary fiber: 14.2 g.11. Friend Bowl with Tuna
Components: 40 g of barley cask cheese, 80 g of tuna in its own sauce, 70 g of orange pepper, 50 g of carrots, 40 g of avocado, 200 g of broccoli, 10 g of nuts, 5 g of olive oil, 40 g of pineapple, 6 g of lemon juice, 2 g of dried onion, 1 g of salt. Preparation: 1. Boil the cask cheese in slightly salted water as instructed on the packaging. 2. Bake the peeled carrots and washed broccoli accordingly. 3. After boiling, slice the carrots into pieces and the washed pepper into strips. 4. Peel the avocado, slice into strips, and sprinkle with lemon juice. 5. Arrange in a bowl: cask cheese, pepper, broccoli, tuna, and avocado. 6. Add pineapple and nuts in the middle. 7. Decorate the entire bowl with carrots, sprinkle with olive oil, and dust with dried onion. Nutritional value: - Energy: 516 kcal, - Protein: 30.0 g, - Fat: 20.3 g, - Carbohydrates: 63.1 g, - Dietary fiber: 18.9 g.
