Quinoa Buddha Bowl
This vibrant, nutrient-dense Quinoa Buddha Bowl combines the ancient superfood quinoa with colorful vegetables, plant-based proteins, and flavorful dressings to create a perfectly balanced meal in a single dish. Whether you're a committed vegan or simply exploring Meatless Monday options, this versatile recipe offers a customizable foundation for a satisfying and nourishing meal that's as beautiful as it is beneficial.
Equipment
- Fine-mesh Sieve
- Baking Sheet
- Medium Saucepan
Ingredients
For the Bowl Base
- 1 cup uncooked quinoa rinsed thoroughly (white, red, or tri-color)
- 2 cups vegetable broth substitute: water with a pinch of salt
- 2 cups kale or mixed greens chopped (substitute: spinach or arugula)
- 1 medium sweet potato cubed (substitute: butternut squash)
- 1 cup chickpeas drained and rinsed (substitute: lentils or edamame)
- 1 medium avocado sliced
- 1 cup cherry tomatoes halved
- 1 medium cucumber diced
- 1/4 cup red onion thinly sliced
- 1/4 cup pumpkin seeds substitute: sunflower seeds or sliced almonds
For the Tahini Dressing
- 3 tablespoons tahini creamy and rich
- 2 tablespoons lemon juice freshly squeezed
- 1 tablespoon maple syrup substitute: agave nectar
- 1 clove garlic minced
- 2-3 tablespoons water to thin
- salt and pepper to taste
- 1/4 teaspoon ground cumin optional, for warmth
Optional Toppings
- fresh herbs cilantro, parsley, or mint
- sprouts or microgreens
- nutritional yeast for a cheesy flavor
- red pepper flakes for heat
- lemon wedges for serving
Instructions
- Rinse 1 cup of quinoa thoroughly under cold water using a fine-mesh sieve. In a medium saucepan, combine the rinsed quinoa with 2 cups of vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until the liquid is absorbed and the quinoa is fluffy. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
- Preheat your oven to 425°F (220°C). Toss the cubed sweet potato with 1 tablespoon of olive oil, a pinch of salt, and pepper on a baking sheet. Roast for 20-25 minutes, turning halfway through, until the edges are caramelized and the centers are tender.
- While the sweet potatoes are roasting, drain and rinse the chickpeas, then pat them dry with a paper towel. For basic preparation, simply season with a pinch of salt. For crispy chickpeas, toss them with 1/2 tablespoon olive oil, 1/4 teaspoon garlic powder, 1/4 teaspoon cumin, and a pinch of salt, then add to the baking sheet with the sweet potatoes for the last 10 minutes of roasting.
- In a small bowl, whisk together the tahini, lemon juice, maple syrup, and minced garlic. Add water one tablespoon at a time until you reach your desired consistency – aim for a pourable but still creamy texture. Season with salt, pepper, and optional cumin to taste.
- Wash and chop all your fresh vegetables. For the kale, remove the tough stems and massage the leaves briefly with a tiny bit of olive oil and a pinch of salt to tenderize them. Slice the avocado just before serving to prevent browning.
- Start with a base of quinoa in your bowl. Arrange the roasted sweet potatoes, chickpeas, kale, cherry tomatoes, cucumber, red onion, and avocado in sections around the bowl. Sprinkle with pumpkin seeds and any optional toppings you've chosen. Drizzle generously with the tahini dressing just before serving.
Notes
For meal prep, keep the dressing separate and add it fresh when you're ready to eat. This prevents your greens from wilting and keeps everything at its optimal texture. The cooked quinoa will stay fresh in an airtight container for up to 5 days, and the roasted vegetables and chickpeas will stay fresh for 3-4 days.
Nutrition
Calories: 620kcalCarbohydrates: 75gProtein: 18gFat: 28gSodium: 380mgFiber: 15gSugar: 9g
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