The buddha bowl the maximum expression of the unique dish for its perfect balance: nutritional, chromatic and flavors. Its great protagonist, vegetables.
Buddha bowls are usually vegetarian bowls that combine all food groups. They are complete and nutritious, for this reason they are taken as a single dish. You don’t need to eat anything else, not even for dessert.
They are the perfect recipe to get creative. They have their own anatomy, since they are visually divided into three parts that bring together whole grains, vegetable proteins, seeds, nuts, algae, fermented vegetables and lots of vegetables of all types and colors.
THE IDEAL BALANCE IN A BUDDHA BOWL
The Harvard dish, considered the basis of what a healthy menu should contain, serves as a guide to make the buddha bowls. The ideal is to organize by rooms.
- Protein foods should occupy a quarter of the budha bowl.
- Another quarter corresponds to carbohydrates.
- The remaining half is for vegetables, the real protagonists.
We can distinguish three types of vegetables to include in our buddha bowl from the botanical and energetic point of view:
- Roots and tubers that grow underground and can be consumed raw, pickled, fermented, steamed, sautéed, stewed, baked, blanched, or boiled.
- Those that grow close to the ground and are usually round such as pumpkins, onions, cabbage, cauliflower … These vegetables admit more intense and prolonged cooking.
- The green leafy ones are refreshing and depurative, optimal for maintaining cardiovascular and liver health. Its season is mostly spring and summer. Better to eat them fresh and avoid frozen, precooked or canned ones.
Below you will find five buddha bowl recipes., although you can also invent your own combinations with some of these ideas to compose your own buddha bowls.
In all the recipes that I present, the ingredients are calculated to serve 4 to 6 servings, depending on the size of the bowl, the appetite and the energy needs of each one. As you will see, each buddha bowl requires 4 or 5 not too complex preparations.
ASIAN RICE BUDDHA BOWL WITH GREEN CURRY AND PUMPKIN PAPPARDELLE
A buddha bowl that is inspired by Indian cuisine and with only four preparations. The rice base has an aromatic lemony touch and the crunchy touch is put by exquisite nuts garrapiñadas with ginger:
- Semi-whole wheat rice with fermented lemon
- Green curry with chickpeas
- Pumpkin pappardelle marinated in orange, mustard and turmeric
- Nuts garrapiñadas with ginger
Preparation time: 1h 15 minutes approx.
BUDDHA BOWL OF ZOODLES WITH POLENTA FRITTATA, PESTO AND LENTIL SALAD
An Italian-inspired buddha bowl with many color contrasts and a spicy touch. It has five preparations:
- Celery turnip and carrot zoodles with arrabiata sauce
- Vegan Parmesan
- Baked polenta frittata with dried tomato
- Linen pesto and celery leaves
- Caviar lentil salad with capers and basil
Preparation time: 1h 45 min approx.
CRISPY QUINOA BUDDHA BOWL WITH GLAZED VEGETABLES
This buddha bowl is a delight. The crunchiness of quinoa contrasts with the different textures of legumes and vegetables, cooked in different ways, and the yogurt sauce brings a fresh and creamy touch that harmonizes the whole. It has five preparations:
- Crispy black quinoa with sweet corn and lime
- Azokis salad with beetroot, radish and red cabbage
- Mini carrots glazed in the pan with cinnamon
- Broccoli, asparagus and steamed zucchini
- Cashew and garlic yogurt sauce
Preparation time: 1h 30 minutes approx.
BEAN BUDDHA BOWL WITH SEAWEED CEVICHE AND MOLE
A buddha bowl that transports us to South America with marine touches and the contrast of pickles. These are the preparations that include:
- Buckwheat pancakes
- Beans
- Ceviche of cochayuyo seaweed, cauliflower, avocado and mushrooms
- Dark chocolate mole
- Red onion and radish pickles
Preparation time: 1h 45 minutes approx.
ASIAN BUDDHA BOWL WITH YAKISOBA, TEMPEH AND ROASTED SEEDS
A buddha bowl of oriental inspiration, with preparations of Japanese cuisine in 100% vegetable version and a miso broth to accompany. It includes these preparations:
- Vegetable Yakisoba with Black Rice Noodles
- Tempeh to Teriyaki
- Bittersweet Pak Choi blanching
- Furikake (seasoning of seeds and roasted seaweed)
- White miso broth with ginger
Preparation time: 1h 45 minutes approx.
