Crispy quinoa Buddha bowl with steamed vegetables and icings

This buddha bowl, rich in protein thanks to quinoa, azukis and nuts, is a complete unique dish that surprises with its flavors and textures.

Making dishes that visually guide us to make it balanced is a good strategy to take a balanced diet easily and without calculating nutrients. The buddha bowl is an example: a unique dish that follows the recommendations of the Harvard dish by combining different preparations in an easy-to-remember ratio.

In this buddha bowl recipe we will find proteins, carbohydrates and healthy fats in optimal proportions.

Being a vegan recipe, proteins are of vegetable origin: in this case they will be provided mainly by quinoa, salad azukis and cashews from yogurt sauce. Healthy fats are also put in sauce, gum and Brazil nuts.

RECIPE ELABORATION BY ELABORATION

Preparation time: 1 h 30 min
Servings: 4-6

This buddha bowl is composed of the following elaborations:

• 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
• There are five elaborations, but as you will see now, they are prepared immediately. You just have to be careful to prepare the sauce the day before, because it needs a day of rest.
• Let’s see each elaboration one step by step:

CRISPY BLACK QUINOA WITH SWEET CORN AND LIME

A first preparation rich in complete proteins with an aromatic and fresh citrus touch.

Ingredients:

• 100 g black quinoa
• 175 ml water
• 100 g cooked sweet corn
• 5 g lemon zest
• Gomasio with Moringa
• sea salt

Elaboration:

1. Bring the water to a boil with a pinch of sea salt and, meanwhile, wash the quinoa well by immersing it in a bowl full of water.
2. Toast the quinoa or dry it lightly in an oil-free pot.
3. Add the 175 ml of hot water to the pot with the dried quinoa. Bring it to a boil, lower the heat to a minimum and cover it.
4. Cook over low heat for about 12 to 15 minutes, until you run out of water and the quinoa is at its point.
5. Mix the quinoa with the cooked sweet corn and the lemon zest.
6. Serve in about a quarter of the bowl with a little gum on top.

AZOKIS SALAD WITH BEETROOT, RADISH AND RED CABBAGE

Ingredients:

• 150 g cooked azukis
• 75 g coarsely peeled and grated beet
• 8 radishes with skin, well washed and cut to quarters
• 100 g red cabbage, julienned very thinly
• a few chopped Brazil nuts
• 30 ml umeboshi vinegar
• 5 ml ginger juice
• 50 ml concentrated apple syrup
• 50 ml extra virgin olive oil

Elaboration:

1. Emulsify the vinegar with ginger juice, syrup and extra virgin olive oil.
2. Mix the vinaigrette with the other ingredients in a bowl and macerate (or vacuum impregnate) for about 20 minutes.
3. Serve in a quarter of the bowl with some chopped Brazil nuts on top.

MINI CARROTS GLAZED IN THE PAN WITH CINNAMON

Ingredients:

• 50 g mini carrots
• 5 g arame seaweed soaked in seawater 10 minutes
• 20 ml seawater or sea salt
• 15 g coconut oil
• 15 g coconut sugar
• 15 g concentrated apple syrup
• 5 g cinnamon powder
• freshly ground black pepper to taste
• A few drops of Tamari

Elaboration:

1. Heat the coconut oil over medium heat in a skillet. Once melted, add the carrots, drained arame seaweed and a tablespoon of seawater or a generous pinch of salt.
2. Sauté to cover the mixture well with coconut oil. Let cook for about 3 minutes with the pan covered.
3. Mix the coconut sugar, apple syrup and cinnamon, and add to the pan. Skip for a couple of laps.
4. Reduce the heat to medium-low and cook the carrots, with the pan covered, about 5 minutes more.
5. Remove from heat, mix with a few drops of tamari and ground black pepper.
6. Place the glazed carrots so that they occupy a quarter of the buddha bowl.

BROCCOLI WITH ASPARAGUS AND STEAMED ZUCCHINI

Ingredients:

• 1 cup broccoli cut into saplings
• 4 green asparagus
• 1/2 zucchini, thickly sliced
• extra virgin olive oil
• sea salt

Elaboration:

1. Place the vegetables in a basket to steam with a few grains of salt on top.
2. Steam for about 8 minutes, make sure the vegetable is cooked al dente.
3. Remove the vegetables from the basket and place on a cold plate.
4. Season with extra virgin olive oil.
5. Serve by placing the green vegetables in about a quarter of the bowl.

CASHEW AND GARLIC YOGURT SAUCE

Ingredients:

• 150 g raw cashews soaked overnight
• 150 g filtered water
• 20 ml lemon juice
• 1 small garlic clove
• 5 g sea salt
• 5 g probiotic powder

Elaboration:

1. Drain and rinse cashews that have been soaking.
2. Place all the ingredients in a blender glass and beat everything very well.
3. Place the resulting cream in a glass jar covered with cotton gauze. Let heat in a warm place but without direct sunlight for 24 hours.
4. Stir and serve 2 or 3 tablespoons of cashew yogurt sauce in the center of the buddha bowl.