Buddha bowl with a tandoori kick

Updated: Apr 1


A Buddha bowl is one plate, vegetarian wholesome meal, served on a single bowl, which consists of small portions of several foods groups, a whole grain source (like quinoa, brown rice, buckwheat, etc), a plant protein source (like lentils, beans or tofu), and a good amount of colorful vegetables, with or without sauce.


There are several theories for why the name refers to Buddha. Some of them are it may originate from presenting a balanced meal, where balance is a key, that's the Buddhist concept, or from the story of Buddha carrying his food bowl to fill it with whatever bits of vegetarian food, villagers would offer him.

"If I overthink it, this is so close to the USDA's my plate that we as dietitians/health practitioners promote to our clients. Its emphasis on inclusion of all food groups, more close to natural forms, full of fiber, and also portion controlling them at the same time."

What's included in a Buddha bowl?

  1. Pick a whole grain: Preferably a whole grain will make it more wholesome, like cooked brown rice, quinoa, buckwheat, millets, etc.

  2. Pick a vegetarian protein source: Be it extra firm tofu yogurt, tofu, tempeh, lentils or beans, sprouted beans, etc so many possibilities. Don't forget to flavor them with a good sauce or spices!

  3. Pick 2-4 veggies: these could be raw or cooked, just use a rainbow if you'd wish, and flavor them with the right dressing if you have no time to cook. My favorites here are cruciferous veggies that are high in vitamins C, E, and K, several carotenoids like kale, brussels sprouts, broccoli, cabbage, etc or veggies you otherwise don't eat much! On rushed days, any leftover cooked vegetables work great too!

All in all, you can't go wrong with these, any variation you go for! So let's wear our be creative hats and get going with it!






RECIPE:


Gluten-free

Nut-free

Egg-free

Soy-free

LOW-carb

KETO friendly: use steamed cauliflower rice instead of quinoa

Prep time:10 minutes

Cook time: 10 min

Serves: 1


Ingredients:

  • firm sprouted tofu, 1 cup, cubed

  • garlic, 1-2 clove

  • 3 cups mix veggies- onions, kale, bell peppers, zucchini (fresh or frozen)

  • tandoori masala, 1 tbsp

  • olive oil, 1-2 tbsp

  • quinoa, 1/2-3/4 cup cooked (as desired)

  • cherry tomatoes, 1 cup

  • sprouted mung beans, 1/2 cup, seasoned with salt & lime juice

  • green chilies and cilantro for garnish (optional)


Instructions:

  1. Heat up the oil, add garlic and onions, add veggies, and cook for 2-3 minutes till tender. Add tofu, salt, pepper/chilies, and tandoori masala. Cook for another 2 minutes.

  2. Pour it in a wide bowl, arrange it in sections. Garnish cherry tomatoes and mung beans. It's ready to serve!

ADD STIR FRYING THE VEGGIES PIC


Tofu Buddha bowl with a tandoori kick


Give this recipe a try and hope your flavors come out as good as mine! :)