Buddha Bowl Meal
Buddha Bowls are vegetarian meals consisting of small portions of several foods to create a complete meal served in one single bowl or rimmed plate. The ingredients may include whole grains including cooked quinoa, brown rice, plant proteins such as chickpeas, tofu, soybeans featuring small portions of food served in an artful way. The concept appeared in Juice For Life 2013 (now Fresh) in Toronto Ontario who was offering this on their menu prior to 2013 and a recipe for Buddha Bowl was in their cookbook dated 2000 featuring recipes from the 1990’s growing in popularity. The portions are not mixed in the bowl, simply layered in place then topped with flavorful broths or drizzled with sauce to compliment the meal. Some people say the name comes from presenting a balanced meal reflecting a key concept of balance.
Buddha’s food bowl relates to the story of Buddha carrying his food bowl filling it with whatever food villagers would give him. The resemblance to Budai is that the overstuffed bowl may resemble the belly of Budai, a 10th century Chinese monk confused with Buddha. Regardless of the origin Buddha bowls have gained popularity over the years that typically include whole grains, brown rice, including quinoa, tofu, soy, chickpeas and vegetables. Buddha bowls are usually vegetarian however you can create variations of this popular dish with other proteins including chicken, eggs, fish, beef, turkey. Beef and Broccoli Buddha Bowls are packed with vegetables greens and brown rice grain features tender cooked beef and broccoli topped with hot beef broth drizzled with a few drops of Sriracha Hot Chili Sauce Sauce if desired topped with chives
Korean inspire Buddha Bowls consisting of cooked ground beef combined with a colorful array of vegetables topped with a flavorful sauce including coconut aminos sesame oil and ginger. Peanut Tofu Buddha Bowl includes tofu, roasted broccoli, brown rice and veggies topped with a hot savory peanut sauce that ties everything together perfectly in one bowl serving. An all purpose peanut sauce tastes great with everything drizzled over veggies, meats and tofu options. Cookbook buddha bowls Grain Greens Protein by Author Hannah Pemberton features tempting dishes that take you throughout the day from breakfast to dinner and everything in between including delicious dishes like chia pudding, Huevos Rancheros, Bang Bang Dressing, Best Quinoa Porridge, Supper Nutty Sesame Tofu, Shiitake” Bacon” and many more recipe selections. All recipes are vegetarian or vegan swaps are provided throughout the book.
Buddha Bowl Sauce List
- Balsamic Vinaigrette
- Creamy Vegan Buddha Bowl Dressing
- Peanut Sauce
- Green Goddess Dressing
- Cilantro Lime Dressing
- Hummus
- Sesame Oil and Soy Sauce (or Tamari)
- Miso Sauce
- Spicy Peruvian Sauce
Buddha Bowl Meals
Create simple nutritious meals with inexpensive ingredients you can easily find in your local supermarket. Buddha bowls are the ultimate one dish meal option based on cooked whole grains, meats, legumes then layer with an assortment of fresh vegetables cooked or raw topped with either a savory sauce or hot broth that brings the flavor together. The result is a flavorful nutrient dense meal packed with protein ready in minutes. Using buddha bowl recipes is considered the ideal way to eat and is created with the potential for lower the risk of chronic diseases eating clean food options. Buddha bowls have been compared to Nourish bowls, a non vegetarian version and Poke Bowls, a Hawaiian raw fish dish. Build your own Buddha Bowl chop up your favorite vegetables in bite size pieces including broccoli, cauliflower, cabbage, thinly sliced carrots for a well balanced meal that consists of a base grain, protein vegetables sauce or broth.
Vegetables can be cooked, steamed or roasted or added fresh. Buddha Bowls are often created around the vegetables which should be added to the center of the bowl. Add protein of choice 3 ounces of cooked chicken, beef, fish, turkey, tofu, chickpea to one side of the bowl. Add one ½ serving of cooked grain of choice brown rice, Amaranth Barley Bulgur wheat, quinoa, buckwheat, barley. Top the Buddha Bowl with hot broth of choice if desired including vegetable broth, beef broth, chicken broth, vegetable broth available ready made in your local grocery store. A delightful way to combine various plant components to your Buddha bowl is drizzling the right sauce on your dish which elevates them to a whole new level. Creamy vegan Buddha Bowl dressing made from Tahini paste, lemon juice, maple syrup, sesame oil, a pinch of salt and water to thin out the sauce to desired consistency.
Green Goddess Dressing is a herby dressing made from fresh herbs like basil, chives, avocado, lemon juice, Greek yogurt or Tahini paste. Lemon Vinaigrette is a simple dressing made with lemon juice, Dijon mustard, olive oil, pepper and a pinch of salt. Drizzling tasty sauces over your Buddha Bowl compliments the flavors of the dish eaten fresh or served hot.
Cheers!
Patricia Lynn
Images Courtesy of Anna at AdobeStock
