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5 Recipe Ideas for the Buddha Bowl
Table of Contents
1. The fundamental principles for creating a Buddha bowl
There's not a single recipe that can tell you how to assemble a Buddha bowl, because in a single bowl you can literally mix all the products you desire at any given moment.. However, there is a general schema that shows what should be included in it.2. Intricate carbohydrates
They constitute the foundation of the structure, providing energy and substantial 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 protein-rich compound
In order to properly balance a meal, ensure satiety and lower the glycemic load, so that the post-meal glucose spike is milder as compared to a carbohydrate-only meal, it is recommended to include 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. Beneficial fats
These are lipids of vegetable origin (e.g. olive oil, rapeseed oil, sesame oil, flaxseed, cherry oil, avocado, nuts, seeds, peas, peanut butter, tahini) that are essential because the lipids make it easier to absorb the soluble vitamins (A, D, E, K), are necessary for the proper functioning of the brain and the hormonal system, and also positively affect the flavor and consistency of the meal.5. Vegetables and fruit
This is the main component of a healthy Buddha bowl-style meal. It should make up half of every meal (especially vegetables). Fruits and vegetables are rich in vitamins, minerals, dietary fiber, and various antioxidants that are considered an essential part of a healthy diet. It is recommended to make them as diverse and colorful as possible. They can be heat treated or consumed raw.6. Supplements for dishes
These will enrich the dishes with valuable nutrients and make them visually appealing. They may include: spices, hummus, vegetable paste, yogurt, fresh herbs, dressing, or sauces.7. Buddha bowls with a sweet touch
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 egg on a Teflon pan and sprinkle it 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 featuring 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 bowl 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 buckwheat groats as per the instructions on the packaging. 2. Thoroughly rinse 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 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. Buddy Bowl with Tuna
Components: 40 g of barley broth casks, 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 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: casks, 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.
