How To Make A Buddha Bowl (The Easy Way)
Buddha Bowls are so delicious and good for you, so I wanted to share the recipe with you. They instantly add variety (which we love at Gousto!) to an otherwise drab midweek lunch or dinner, and you can batch cook the ingredients ahead of time. And they’re so easy to make at home.
What I love about them is that it’s up to you which ingredients you choose and how you prepare them. It’s all about what you enjoy eating.
For a Gousto twist, we love adding ferments like sauerkraut or kimchi. Not only do these funky vegetables add delicious flavour, the good bacteria helps keep your gut healthy.
Gousto tip! Fermented food can be an acquired taste when you first try it, so go for a little at first then add more if you like.
Follow these 8 easy steps to make a perfect buddha bowl, every time.
8 Easy Steps To Your Perfect Buddha Bowl
Any whole grain works here. Brown rice, couscous, bulgar wheat and freekeh are all great ones for buddha bowls. We’ve chosen quinoa as it’s high in fibre (something we should all try to eat more of), gluten free and protein rich.
Eat The Rainbow
The easiest way to add extra portions to your 5-a-day is by eating nutrient dense vegetables that are in season, because they usually taste better and supermarkets sell them at a discount. I used seasonal squash covered in olive oil and roasted at 180C fan for 20 minutes. Buddha bowls are also a great way to use up leftovers. I chucked some slightly soft tomatoes on the same tray for the last 10 minutes, ’til they were charred and sticky.
Gousto tip! Roasting veg that’s turning is a great way to make leftovers extra delicious.
Leafy greens are full of vitamins and minerals, and a really great plant-based source of iron and calcium. A diet rich in leafy greens can help reduce the risk of heart disease, diabetes and obesity. If you’re not into raw kale, try a salad green like rocket or watercress.
I like to think the protein is what sets the theme for my buddha bowl. For example, I thought a Mexican-inspired chicken with paprika, oregano and cayenne would be delicious with the avocado and roasted veg. Or if you wanted a Japanese-inspired bowl, roasted teriyaki-glazed tofu would be delicious. Hummus and chickpeas work well for something mezze-inspired and plant-based, or for something simple: A boiled egg would be great.
Healthy Filling Fats
Healthy fats help keep you fuller for longer and give your body energy. Foods like avocado, flaxseed, oily fish, walnuts and chia seeds aren’t just delicious, they’re also a great source of Omega 3. Just remember that while they’re good for you, they are high in calories so it’s worth exercising moderation with portion sizes
These ancient side dishes will give your buddha bowl and (healthy) gut bacteria a boost. We’ve picked sauerkraut here as it is beginning to become more available in supermarkets but kimchi would work too. Just check the label that it contains live cultures as the sterilised versions won’t give you that probiotic hit.
Now’s your change treat your buddha bowl like an ice cream sundae and go crazy with toppings. I’ve added crunch (and healthy fats) with nuts and seeds, and extra aromatics from leafy herbs and cress. Some other ideas could be: sesame, poppy and nigella seeds or sprouting seeds like alfalfa, mung bean or broccoli sprouts.
Dressings to Impress
Ditch the supermarket salad dressings, because making your own is simple and so tasty, with none of the added sugar. For an easy one, mix 3 parts good quality extra virgin olive oil with 1 part acid (like lemon juice or vinegar), season with salt and pepper and give it a good mix.
Hungry for more? You can find delicious, balanced recipes from our Health Kitchen range on the Gousto Cookbook. Or subscribe and order from this week’s menu, and Gousto will deliver your recipes and all the pre-measured ingredients to your door, any day of the week.