Vegan 🌱 Vegetarian ღ Pescatarian 🐠 Flexitarian
Easy, healthy dishes for you to try ღ ღ ღ
Though I am a 99% plant-based muncher – with an occasional exception for wild Cambodian honey, yogurt, and a free-range organic egg – we have been healthy flexitarians, including animal products in 2 to 3 meals a week, for many years. We are all on a different path in our life. Don’t judge too fast and be kind to others.
If you still eat animal products, make sure they come from reliable organic sources that treat their animals with kindness and respect.
Vegan buddha bowls are colorful and nourishing vegan meals served in a bowl or high-rimmed plate. Quite popular in the clean eating movement these days, Buddha bowls are plant-based combinations of leafy greens, veggies, nuts, seeds, starches, and proteins (raw, cooked or mix) topped with avocado or peanut-based dressing.
They are super fresh, creative, delicious and versatile! The perfect dish to clear out the fridge or put leftover cooked veggies and grains to good use.
Because this is a gathering of everything you have left, there is no specific recipe for this…. so go stand in the kitchen, take a look around, and let your creativity rule
How to Build Your Own Vegan Buddha Bowl
1. Chop up some leafy greens
Leafy greens will form the base of your buddha bowl. They are a nutritional powerhouse of vitamins, minerals, fiber, and antioxidants.
What makes a whole food a “powerhouse” food you may ask? According to the Centers for Disease Control (CDC), you can speak of a powerhouse vegetable, grain, seed, nut or fruit when it supplies, on average, 10% or more daily value per 100 kcal of 17 qualifying nutrients.
Some of the top-rated green powerhouse green vegetables are kale, arugula, watercress, chard, beet greens, spinach, and chicory.
2. Add a whole grain
Starches are an important source of energy. Our body breaks them down into glucose or sugar, which is the main fuel for our brain and muscles. However, instead of choosing fro the more processed grains such as white rice, pasta or a slice of bread, opt for whole grains such as quinoa, barley, amaranth, buckwheat or sweet potatoes instead.
3. Raw, Cooked, or Roasted Veggies (or a mix)
Vegetables are important sources of many essential nutrients such as potassium, calcium, magnesium, dietary fiber, folate, vitamin A, B, C, and E, just to name a few. Multiple studies have shown that people who eat a healthy and well-balanced diet rich in vegetables and fruits are likely to have a reduced risk of some chronic diseases such as diabetes, IBS, cancer, and auto-immune diseases.
We love roasted cauliflower, broccoli, butternut, and carrots in our vegan Buddha bowls. As for the raw veggies, radish, cucumber, and cherry tomatoes are always a hit.
4. Power up with plant protein
Now that we added some leafy greens, a starch, and plenty of veggies it is time to power your bowl up with some plant protein, which is vital is for growth, repair and the maintenance of good health.
Some of our favorite plant proteins include beans, lentils, and chickpeas. Refrain from soy products as much as you can. Soy is not a health food. CLICK HERE to discover why.
5. Add some crunch
I like food that is colorful, delicious and interesting to eat. That’s why I always love different textures in my vegan buddha bowl. Not only will these crunchy superfoods add a bunch of beneficial nutrients, but they will also lighten up your bowl with their flavor and extra crunch.
Yor favorite seeds or nuts are always a good idea, but fruity superfoods such as dried goji berries, dried mulberries, fresh pineapple, fresh orange segments, or blueberries can be very delicious too.
6. Last but not east is dress your bowl up
Avocado dressing is the classic way to brighten up your dish, but it’s acceptable to use other flavor combinations like hummus, olive oil-lemon juice-black pepper, or a peanut dressing.
There you go… all building blocks your body needs in one delicious Vegan Buddha Bowl.
Vegan Buddha Bowl #1 (see pic)
Brown rice, raw red cabbage, raw kale leaves, roasted veggies (carrots, zucchini, and chickpeas, and a yummy avocado-yogurt dressing.
Avo-dressing: ½ avocado, ½ cup plain unsweetened vegan yogurt, a splash of lime juice, salt, pepper and dried cumin to taste, 1 small clove of garlic, 1 small or half a chili pepper.
Vegan Buddha Bowl #2 (see pic)
Chickpeas roasted with cumin, oregano, paprika powder, Himalayan pink and black pepper. Roasted veggies with paprika powder, Himalayan pink and black pepper (parsnip, cauliflower, broccoli, turnip, potato, carrot). Mushrooms. Arugula, grated carrot, cucumber, radish
Avo dressing/sauce made of avocado, cherry tomatoes, spring onions, olive oil, garlic, chili flakes, lemon juice, Himalayan pink and black pepper.
Vegan Buddha Bowl #3 (see pic)
Leftover millet croquettes, A mix of roasted veggies (potato, eggplant, and cauliflower), a mix of cold veggies (red and white cabbage), toasted sunflower seeds, fresh parsley.
Dressing: homemade tomato chutney.
Vegan Buddha Bowl #4 (see pic)
Roasted veggies (pumpkin and spiced chickpeas), red cabbage, cucumber, cherry tomatoes, pomegranate seeds, cooked hulled buckwheat, sunflower seeds, hemp hearts, a mix of lettuce and arugula
Avo-dressing: Avocado, sesame oil, lime, Himalayan pink salt and black pepper to taste.
Thanks for reading. I hope this information was helpful. Until next time!
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.