Here is a recipe for making a vegan Buddha bowl. A Buddha bowl is really just a nutritious protein/veggie/grain bowl with a trendy name. There are no hard rules when it comes to creating one of these colourful, nutrient packed bowls. Buddha Bowls are a great meal to customise based on what you have on hand and what you need to use up before it expires or spoils and you can pretty easily make them fit your macros if you are tracking as well as you can know exactly what you are putting in it.
When creating your bowl, it is entirely up to you as to what veggies/greens, proteins, seeds, grains, and/or dressings that you want to use.
The following recipe is a delicious place to get started with your Buddha Bowl creations. This recipe is a vegetarian/vegan recipe, but feel free to replace the tofu with chicken or beef etc or any good protein source.
This takes a little time to make so be sure to prepare extras as the leftovers are just as delicious!
For the Tofu Marinade:
1 tablespoon sesame oil
2 teaspoons thyme
1 teaspoon paprika
Couple of dashes cayenne pepper
¼ teaspoon salt
For everything else:
130g extra firm low fat tofu, drained, dried, and cubed
1 small sweet potato (approx 100g), peeled and cubed
¼ of a medium red onion, thinly sliced
1 clove garlic, minced
Salt and Pepper, to taste
½ can (200g) chickpeas, drained and rinsed
¼ teaspoon chili powder
1 teaspoon garlic powder
½ teaspoon cumin
Couple of dashes turmeric (optional)
Couple of dashes oregano (optional)
Salt and Pepper, to taste
¼ cup carrot, shredded (per bowl)
1 cup spinach (per bowl)
1/2 avocado, sliced
Juice of 1 lemon or a drizzle of dressing
Preheat oven to 180°C
Combine marinade ingredients in a small bowl and whisk until well blended.
Place the cubed tofu in a bowl and pour the marinade over the tofu. Marinate for about 30 minutes.
Place the sweet potatoes, onion, and garlic on a baking sheet and spray lightly with olive oil spray, sprinkle with salt, and pepper. Bake for 20-25 minutes.
Meanwhile, place the chickpeas, chili powder, garlic powder, cumin, turmeric, oregano, salt, and pepper in a large bowl and stir to combine.
Use olive oil to lightly spray a large pan and heat over over medium heat. Add the chickpea mixture and cook over medium heat for about 10 minutes. Set chickpeas aside.
Remove the tofu from the marinade and fry in the same pan as the chickpea mixture for about 10 minutes, stirring gently.
Place the carrots, spinach, chickpeas, sweet potatoes, and tofu in a medium-large bowl and top off with sliced avocado and lemon juice or a drizzle of dressing.
*Time saving tip: If enjoying baked or roasted sweet potatoes at another meal, make extra for this recipe. To reheat, saute the onion, garlic, and cooked sweet potato in a skillet with a little oil until onion is tender and potatoes are heated through.
**If you prefer a dressing over the greens, a tahini, mustard dressing or vinaigrette work well.
Here’s the macro breakdown using the ingredients above:
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