12 Tasty & Nutritious Buddha Bowl Recipes | 1MD Diet & Fitness

12 Tasty & Nutritious Buddha Bowl Recipes

18 minute read


Buddha Bowls, also known as Macro Bowls, have been appearing on food trend lists for several years now. What exactly is a Buddha Bowl? The all-in-one meal typically features greens, raw or roasted vegetables, a cooked grain, some sort of protein, nuts or seeds, and a dressing.

| Related: 14 Therapeutic Whole Foods To Kick Start Your Health |

The combinations are endless and can take you around the world and to probably six or seven continents, all in a bowl. Whole grains, lean proteins, and plenty of veggies make this a healthy meal option for a packable lunch or nourishing and satisfying dinner at the end of a busy day. Buddha Bowls are typically vegetarian or vegan but some prefer to add fish, chicken, or beef.

Here’s a look at the foundations of Buddha Bowls.


Greens

Most Buddha Bowls include dark leafy greens such as spinach, mixed leaf lettuce, or kale. The greens may be raw or lightly cooked. Greens are packed with antioxidants, vitamins, and phytochemicals such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Eating just one serving per day may decrease risk for cardiovascular disease.

The magnesium content and low glycemic index of leafy greens make them ideal for Type 2 diabetics and eating at least one serving daily may decrease risk for Type 2 diabetes. The vitamin K in greens supports bone health. In fact, osteocalcin present in dark leafy greens may lower the risk of hip fractures in middle-aged women by as much as 45 percent. Most leafy greens are a good source of calcium and iron.

The beta-carotene, which can be converted to vitamin A, supports immune function, while lutein and zeaxanthin, carotenoids, protect against age-related macular degeneration and development of cataracts. Lutein and zeaxanthin have also been associated with decreased risk of certain cancers, such as lung or breast, and may prevent cardiovascular disease.

A bioflavonoid found in greens, quercetin, is a powerful antioxidant and anti-inflammatory with unique protective properties against cancer.


Grains

Most Buddha Bowls contain some type of grain or pseudo-grain, which may be some type of rice, quinoa, bulgur, or even an ancient grain such as fareek. Whole grains, unlike refined grains, have not been stripped of bran or fiber, which delay the breakdown of starch into glucose. In contrast, refined grains can cause spikes in blood glucose.

Fiber can also lower LDL cholesterol and can potentially prevent the formation of small blood clots that can cause strokes or trigger heart attacks. In addition, whole grains are a source of  phytochemicals and essential minerals, including magnesium, selenium, and copper, which may provide protection against certain cancers.

Including at least two servings of  whole grains daily in the diet may even lower risk of Type 2 diabetes. Fiber and phytochemicals may improve insulin sensitivity and glucose metabolism compared to refined grains, which typically have a high glycemic index and load.


Cauliflower Rice

For those counting carbs or calories, cauliflower rice has become a popular alternative to grains. Cauliflower contains numerous health benefits, including fiber, as well as numerous vitamins, including 77% of the RDI for vitamin C. Cauliflower is a nutrient-dense alternative to carbohydrates, as the white vegetable contains several antioxidants that prevent damage from free radicals.

At a minimal amount of calories, cauliflower is a good source of choline, a hard-to-get mineral that supports metabolism, maintains cell membranes, and helps the body synthesize DNA. The mineral supports a healthy nervous system. A choline deficiency may be associated with an increased risk of liver and cardiovascular disease, as well as dementia and Alzheimer’s.


Garbanzo Beans

While Buddha Bowls may contain chicken or some other animal-sourced protein, these all-in-one meals are commonly appropriate for vegan, vegetarian, and plant-based diets. Plant-based sources of protein may include legumes such as lentils, tofu, tempeh, beans, hemp or chia seeds, or nuts.

Garbanzo beans or chickpeas are a popular ingredient in Buddha Bowls. One of the first legumes in history, these nutritional powerhouses are a good source of plant-based protein and one cup 12.5 grams of fiber.

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In the vitamin department, garbanzo beans are an excellent source of  B vitamins, including folate and riboflavin, essential for the reproductive, cardiovascular, brain, and nervous system, as well as red blood cell production. Just one cup of chickpeas gives you almost 90 percent of the recommended intake for folate.

Hummus is another popular addition to Buddha Bowls. The Middle Eastern dip or spread is typically made from cooked, mashed garbanzo beans blended with tahini, olive oil, lemon, garlic, and salt.


Tempeh

Another healthy plant-based protein featured in many Buddha Bowls, tempeh is made from soybeans that have been fermented or broken down by microorganisms, which makes it a good source of probiotics, as well as protein and other vitamins.

One cup of tempeh contains almost ⅔ of the calcium in one glass of whole milk. The isoflavones in tempeh and other soy products may reduce LDL cholesterol, triglycerides, and oxidative stress.


Sweet Potatoes

One of the favorite additions to Buddha Bowls, sweet potatoes provide over 100 percent of the daily recommended intake for beta-carotene, which converts in the body to vitamin A, a powerful antioxidant that may protect against macular degeneration. Sweet potatoes are also a good source of vitamin C, vitamin B6, and potassium.


Tahini

This versatile paste made from sesame seeds is popular dressing ingredient for Buddha Bowls. Tahini is a good source of minerals including phosphorous, lecithin, magnesium, potassium, and iron, as well as a methionine, which supports liver detoxification.

Tahini is also an excellent source of calcium, vitamin E, and B vitamins. The protein in tahini is 20 percent complete, which makes it better assimilated than most nuts. The high alkaline mineral content makes tahini easy to digest and the paste is high in unsaturated (beneficial) fat.

Tantalize your tastebuds with one or more of these delicious Buddha Bowl recipes. Maybe you'll even be inspired to create a few of your own!

Avocado Quinoa Harvest Bowl

Arugula

Cooked Quinoa

Sautéed Brussels Sprouts

Pepitas

Avocado, Sliced

Tahini


Sweet Potato Taco Bowl

Chili powder, paprika, cumin, kosher salt, oregano, garlic and onion powder

Cayenne pepper, optional

Sweet potatoes, peeled and cubed

Black beans

Corn

Cherry tomatoes

Avocado, sliced

OPTIONAL TOPPINGS: Sour cream, jalapeños, sliced green onion, chopped cilantro leaves, lime slices, crumbles feta, etc.

Masala Chickpea Bowl

MASALA CHICKPEAS

Coconut oil 

Onions, sliced

Garlic, minced

Carrot, chopped into 2-inch pieces

Red bell pepper, chopped

Grated ginger

Garam masala, turmeric, cumin, coriander, paprika

BUDDHA BOWL

Cooked chickpeas

Quinoa

Cooked spinach leaves

OPTIONAL TOPPINGS: Red cabbage Cashews Parsley Coriander Crushed red pepper


Easy Southwest Buddha Bowl

Baby kale

Black beans

Corn

Bell pepper, sliced

Pumpkin seeds

Tomatillo salsa

Whole milk plain Greek yogurt

Crushed corn tortilla chips

VARIATION: Add crumbled feta cheese or shredded sharp cheddar cheese. Or add sliced avocado and cooked whole grains such as quinoa, bulgur or wild rice.


Butternut Squash, Brussels Sprouts, and Chickpea Bowl

BUDDHA BOWLS

Cooked quinoa

Butternut squash, roasted

Broccoli, roasted

Brussels sprouts, roasted

Chickpeas

Cumin

Shelled edamame beans

Sauteed or cooked spinach

Purple cabbage

Shredded carrots

Toasted sesame seeds, for garnishing

AVOCADO CREAM DRESSING

Avocado

Full fat coconut milk (canned)

Freshly squeezed lime juice 

Sea salt


Thai Tempeh Bowl

FOR THE BOWL

Mixed greens

Seasoned, cooked tempeh

Freekah (or quinoa, wild rice)

Red bell pepper

Shredded purple cabbage

Roasted sweet potato

Chopped avocado

CASHEW CURRY SAUCE

Cashew butter

Coconut milk

Coconut aminos (or soy sauce, tamari)

Rice vinegar

Red curry paste

For tempeh: Chop into cubes and marinate in coconut aminos, sesame oil, rice vinegar for 10 minutes. Cook in medium frying pan on medium heat for about 10 minutes until golden and crispy.

For freekah: Place 1/2 cup freekah and 1 1/2 cups of water in medium sauce pan over medium heat. Bring to boil; cover and simmer for 20 minutes. 

For sauce: Add cashew butter, coconut milk, coconut aminos, rice vinegar, and red curry paste in small bowl. Whisk vigorously till combined.

Coconut Jasmine Rice and Sesame Tofu Bowl

COCONUT JASMINE RICE

Jasmine rice

Light coconut milk

Water

SESAME TOFU

Organic tofu

Sesame oil

Soy sauce

Rice wine vinegar

Maple syrup

Oil for cooking

PICKLED CABBAGE & RADISHES

Thinly sliced cabbage

Thinly sliced radishes

White vinegar

Water

Salt

Sugar

OTHER TOPPINGS: Sliced avocado, sliced cucumber, shredded carrots, edamame 


Buddha Bowl with Almond Turmeric Aioli

BUDDHA BOWL

Cooked quinoa or brown rice

Dark leafy greens like chopped kale, spinach or arugula

Radish, sliced

English cucumber

Cooked, diced sweet potato or butternut squash (can be frozen and defrosted)

Shredded carrots

Roasted, diced beets

Shredded cabbage

Black sesame seeds

Chopped, roasted almonds

Sliced scallions

 Aioli

Lime wedge

ALMOND TURMERIC AIOLI

Almond butter

Olive oil

Garlic

Turmeric 

Pinch cayenne pepper

Lime juice

Pinch sea salt

Sweet Potato Chickpea Bowl

VEGETABLES

Olive, melted coconut, or grape seed oil

Red onion, sliced in wedges

Sweet potatoes, halved

Broccolini

Kale

CHICKPEAS

Chickpeas

Cumin, chili powder, garlic powder, salt & pepper, oregano, turmeric

1. Season dry chickpeas.

2. saute in hot oil until browned and fragrant.

TAHINI SAUCE (OPTIONAL)

Tahini

Maple syrup

Lemon, juiced

Hot water to thin


Wild Rice, Squash, and Mushroom Bowl

ROASTED VEGETABLES

Butternut squash

Delicata squash

Crimini or button mushroom caps

Olive oil spray

Liquid aminos

Thyme, rosemary, salt & pepper

BEANS

Great northern white beans

Liquid aminos

Pepper

LEMON TAHINI SAUCE

Tahini

Non-dairy milk

Lemon juice

Maple syrup

Liquid aminos

Ground ginger

Garlic powder

BUDDHA BOWL

Cooked wild rice

Greens of choice

Avocado, diced

Pickled red cabbage

Falafel, Cauliflower, and Carrot Bowl

ROASTED VEGETABLES

Carrots

Cauliflower

Olive oil

Cumin

Salt and pepper to taste

BUDDHA BOWL

Simple 5 Ingredient Baked Falafel

Spinach

Chopped red cabbage

Jalapeño, cut into slices

Crushed pistachios

Tahini, lemon juice, honey, and/or olive oil for drizzling

5 INGREDIENT BAKED FALAFEL

Cooked lentils

Fresh cilantro leaves and stems

Fresh parsley leaves and stems

Half a jalapeño (if you like spicy – leave ribs and seeds!)

Olive oil

Garlic

Lemon juice

Salt

Flour

1. Preheat the oven to 350 degrees. Pulse all ingredients except flour in a food processor until combined. The mixture should form semi-dry crumbles that stick together when you press them.

2. Stir in the flour – just one tablespoon at a time, until it’s just dry enough to handle. Form into 9 patties and bake for 18 minutes. Remove from oven and use in salads, sandwiches, bowls, etc. Refrigerate for a few days or freeze.

Moroccan Couscous, Chickpeas, and Olives Bowl

Uncooked couscous or quinoa 

Cooked chickpeas

Cherry tomatoes, quartered

Cucumber

Zucchini, sliced thickly

Eggplant, sliced thickly

Black olives

Fresh mint, chopped thinly

Pomegranate, seeds only

Garlic cloves, finely chopped

Salt & pepper

Olive oil

Chili

Cumin

Sweet paprika

Preserved lemons

QUICK-PRESERVED LEMONS (Make at least a day ahead)

Unwaxed lemons

Lemon juice

Crushed garlic clove

Chili

Sea salt

Sugar

1. Scrub lemons very well. If they have a wax coating, immerse them in boiling water for a few minutes to dissolve it. Cut them into half lengthwise and then into very thin slices, as thin as you can.

2. Pound 1 tsp of salt and chili in a pestle and mortar until you get a thick paste.
Place chili paste, the rest of the salt, sugar and lemon juice in a bowl. Add lemon slices and rub the sugar-salt mixture into them. Stick crushed garlic clove into the mixture. Cover and refrigerate for at least one day prior to using.


The Bottom Line

Buddha Bowls are a healthy trendsetter and can be adjusted to suit a variety of tastes, as well as dietary preferences. By switching out ingredients, these all-in-one meals can work for a range of diets, from Paleo and ketogenic to plant-based and gluten-free.

Filled with greens, vegetables, lean proteins, and whole grains, Buddha Bowls are typically an excellent source of antioxidants, micro- and macronutrients. These meals may be prepped ahead of time by cleaning and chopping vegetables, preparing grains ahead of time, and getting dressings or other ingredients ready to go.


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  1. https://www.buzzfeed.com/michelleno/14-buddha-bowl-recipes-that-will-satisfy-every-craving?utm_term=.ftW2JB6nXK#.ay9XB73kYj
  2. https://www.shape.com/healthy-eating/healthy-recipes/buddha-bowl-ideas-vegetarian-lunch-recipes
  3. https://vegetarian-nutrition.info/green-leafy-vegetables/
  4. https://www.hsph.harvard.edu/nutritionsource/whole-grains/
  5. https://www.healthline.com/nutrition/benefits-of-cauliflower
  6. http://www.eatthis.com/lose-weight-build-muscle-with-complete-proteins/
  7. https://www.healthline.com/nutrition/tempeh
  8. https://www.mindbodygreen.com/0-6997/10-Reasons-to-Eat-Tahini.html

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