Vegan Buddha Bowl Recipe: 15 Min
Vegan Buddha Bowl Recipe: 15 Min
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Introduction
Vibrant, wholesome, and nutrient-packed—vegan buddha bowls are the ultimate feel-good meal. These bowls are not only beautiful to look at, but they’re also a delightful combination of textures and flavors. They’re filled with fiber-rich grains, fresh veggies, proteins, and savory sauces that come together to make a balanced and delicious meal. Perfect for lunch, dinner, or meal prep, vegan buddha bowls are as versatile as they are nourishing. In just 15 minutes, you can whip up a deliciously healthy bowl filled with quinoa, roasted veggies, and a creamy tahini dressing that will keep you fueled and satisfied.
Ingredients (Serves 2)
For the Buddha Bowl:
- 1 cup quinoa (find it at Amazon Fresh)
- 1 cup chickpeas, drained and rinsed (or 1 can)
- 1 medium sweet potato, diced
- 1 cup broccoli florets
- 1/2 avocado, sliced
- 1 tablespoon olive oil
- Salt and pepper, to taste
For the Tahini Dressing:
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon maple syrup
- 1 tablespoon water (to thin out dressing)
- 1 teaspoon garlic powder
- Salt and pepper, to taste
Optional Toppings:
- Sesame seeds
- Fresh parsley or cilantro
- Sriracha sauce (for a little spice)
- Roasted nuts or seeds (e.g., pumpkin seeds)
Pro Tip: Use a mixing bowl to toss your ingredients and dressings for an easy prep process.
Step-by-Step Instructions
Step 1: Cook the quinoa
Begin by cooking the quinoa. Rinse it under cold water to remove any bitterness. Combine 1 cup of quinoa with 2 cups of water or vegetable broth in a medium pot. Bring it to a boil, then reduce the heat to a simmer, cover, and cook for about 12-15 minutes, or until the quinoa is tender and the water is absorbed. Once cooked, fluff with a fork and set aside.
Step 2: Roast the veggies
While the quinoa cooks, preheat your oven to 400°F (200°C). Spread the diced sweet potato and broccoli florets on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 20-25 minutes, flipping halfway through, until the sweet potatoes are tender and the broccoli is lightly charred.
Step 3: Prepare the chickpeas
For the chickpeas, you can either roast them for a crunchy texture or keep them simple. To roast, place the chickpeas on a baking sheet, drizzle with olive oil, and season with a pinch of salt, pepper, and any spices you like (paprika, cumin, or garlic powder work well). Roast in the oven for 20 minutes, shaking the pan halfway through for even crisping. Alternatively, just use the chickpeas directly from the can for a quicker prep.
Step 4: Make the tahini dressing
While the vegetables and chickpeas are roasting, prepare the tahini dressing. In a small bowl, combine the tahini, lemon juice, maple syrup, garlic powder, and water. Stir until smooth, adding more water as needed to reach your desired consistency. Season with salt and pepper to taste.
Step 5: Assemble the Buddha bowl
To assemble, place a generous scoop of quinoa into each bowl. Add a handful of roasted sweet potato, broccoli, and crispy chickpeas to each bowl. Top with avocado slices and drizzle with the tahini dressing. Feel free to add any extra toppings like sesame seeds, fresh herbs, or a dash of sriracha for a spicy kick.
Variation Tips
1. Swap quinoa for rice or farro: If you’re not a quinoa fan, feel free to use brown rice, farro, or couscous as your base for a different texture.
2. Add more protein: For extra protein, consider adding tofu, tempeh, or a scoop of hummus to your bowl.
3. Try different veggies: You can mix and match your veggies based on what you have on hand. Roasted cauliflower, spinach, kale, or beets all work well!
4. Top with roasted nuts: Almonds, walnuts, or cashews add crunch and healthy fats.
5. Spice it up: Drizzle some spicy tahini or sriracha to add heat to the creamy, savory bowl.
Nutritional Information (per serving)
- Calories: 450–500
- Protein: 15g
- Fat: 20g
- Carbs: 55g
- Fiber: 10g
- Sugar: 5g (from maple syrup)
This vegan buddha bowl recipe is loaded with protein from the quinoa and chickpeas, heart-healthy fats from the tahini and avocado, and a good amount of fiber to keep you feeling full and satisfied. It’s the perfect meal to fuel your day without the guilt.
Conclusion
A vegan buddha bowl is not only a nourishing and colorful meal, but it’s also incredibly versatile and easy to make. This recipe offers a balanced combination of proteins, healthy fats, and fresh vegetables that will keep you feeling energized and satisfied. Whether you’re looking for a quick lunch, dinner, or meal prep option, this bowl delivers all the flavor and nutrients you need in one bowl.
We’d love to hear how you customize your vegan buddha bowl! Drop your favorite bowl ingredients in the comments below. Don’t forget to pin this recipe on Pinterest so you can make it whenever you’re craving a healthy, satisfying meal. For more healthy meal ideas, check out our Healthy Recipes and Quick Meals sections.