BUDDHA BOWL RECIPES - Simple & healthy dinner
A Buddha Bowl is a healthy and easy way to prepare a balanced and nutritious meal. Perfect for dinner or lunch, also great to meal-prep before a busy week. When preparing a Buddha Bowl, we want to choose a healthy grain, lots of veggies, healthy fat and protein, making sure we have everything our bodies need. Just be inspired by what you have in your fridge!
If you are only getting started with your Buddha Bowl cooking and need some inspiration, I prepared 3 very simple and delicious vegan recipes:
BASMATI RICE & SWEEET POTATO BOWL
INGREDIENTS:
- Basmati rice
- 2 large sweet potatoes
- Red kidney beans (1/2 can)
- Green asparagus
- 1 tomato
- 3 pickles
- Pickled cabbage
- Olive oil
- Fresh rosemary
- Spices (salt, pepper, chilli flakes)
DIRECTIONS: Peel and cut the sweet potato into small squares, add olive oil, salt, pepper, chilli flakes and rosemary. Bake in 180 degrees Celsius for 20 minutes. Cook the rice, cook the asparagus until tender. Cut the pickles and tomato. Serve all ingredients in bowl, enjoy!
BENEFITS: Basmati rice is gluten free, low in fat and has a lower glycemic index than other rice types. This means that energy is released at a slower and steadier level, which helps control blood sugar. Sweet potatoes are a great source of fiber, as well as a whole range of vitamins and minerals, such as iron, calcium selenium, vitamin B and C. Studies show that they help promote a healthy digestive system and eaten regularly in a healthy diet, may help reduce risk of cancer. Red kidney beans are a great source of protein, and can be an aid in weight loss. Some of us have an upset stomach after eating too many beans, chickpeas or lentils. A great way to fight these problems is to serve together with pickled foods. The bacteria in the pickles, help reduce these side effects.
QUINOA & BARLEY VEGGIE BOWL
INGREDIENTS:
- Quinoa (1/2 cup)
- Barley (1/2 cup)
- 1 carrot
- 1/3 large cucumber
- 1/3 Yellow bell pepper
- 2 boiled beets
- Green beans (200g)
- 4 Radishes
- Green onions
- Pomegranate (1/4)
- Olive oil (2 tablespoons)
- 1 clove garlic
- 1/2 lemon
- Spices (salt & pepper)
DIRECTIONS: Cook the quinoa and barley. Cook the green beans and the peeled beets. Cut the cooked beets, the carrot, cucumber, radishes, bell pepper and green onions. Peel the pomegranate. Prepare dressing: olive oil, water, press 1 clove of garlic, squeeze the lemon and add salt and pepper. Serve all ingredients with dressing.
BENEFITS: Quinoa is a gluten-free, rich in protein superfood, that contains all 9 essential amino acids. Barley, a rich in fiber grain, improves digestion and may help weight loss. All the colourful veggies provide the needed vitamins and minerals, served with olive oil dressing, will also provide healthy fatty acids.
BROWN RICE & chickpea BOWL
INGREDIENTS:
- Brown rice (1 cup)
- Red quinoa (1/4 cup)
- Chickpeas (1/2 can)
- Cherry tomatoes (4 medium)
- Fresh spinach leaves (half bag)
- 1 avocado
- Shitake mushrooms (200g)
- Tender broccoli (200g)
- Parsley
- Garlic (1 clove)
- Onion (1/4)
- Spices ( salt, pepper, sweet chilli, ground turmeric)
- Olive oil
DIRECTIONS: Cook the rice, quinoa and the broccoli until tender. Cut the mushrooms and fry on a little bit of olive oil, add salt and pepper. Fry the fresh spinach on olive oil, with 1 pressed garlic clove, add salt and pepper. Cut the onion and fry on olive oil, adding the chickpeas and sweet chilli, ground turmeric, salt and pepper until tasty. Cut the tomatoes, avocado and parsley. Serve everything in large bowl.
BENEFITS: Brown rice is a natural wholegrain, rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. Chickpeas, a great source of protein, are worth adding to a healthy meal plan both for vegans and non-vegans alike. The veggies are rich in vitamins and minerals, the spinach has especially high levels of iron, and avocado provides healthy fatty acids.
Recipes prepared by Milka
and enjoyed by Milka & Pawel <3