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Are you always on the lookout for healthier and more satisfying ways to eat? Buddha bowls might just be what you need in your life. Also known as macro bowls, yoga bowls or Hippie bowls, Buddha bowls are a combination of grains, vegetables, proteins and healthy fats in one delicious and colorful bowl.
Not only are Buddha bowls a visual delight, they are also packed with nutrients and fiber that support your overall health and wellbeing. According to a study published in the Journal of the American College of Nutrition, people who eat bowls have reduced risks of cardiovascular diseases and chronic diseases such as diabetes and cancer. However, the best part of Buddha bowls is that you can easily customize them to your liking.
You can play around with different flavors and textures, and make them vegan, vegetarian, gluten-free or with meat. In this article, we’ll give you five recipes for healthy and satisfying Buddha bowls that are simple to make and will leave you feeling nourished and full.
1. Rainbow Buddha Bowl
- 2 cups of cooked quinoa
- 1 can of chickpeas, rinsed and drained
- 1 large sweet potato, peeled and diced
- 1 bunch of kale, stemmed and chopped
- 1 large bell pepper, sliced
- 1 avocado, sliced
- 1 lemon, juiced
- 2 tbsp of olive oil
- 1 tbsp of honey or maple syrup
- 1 tsp of paprika
- 1 tsp of cumin
- Salt and pepper, to taste
Instructions:
- Preheat your oven to 200°C (400°F).
- Place the diced sweet potato in a baking tray and toss with olive oil, paprika, cumin, salt and pepper.
- Bake in the oven for 20-25 minutes or until the sweet potato is crispy and cooked through.
- While the sweet potato is baking, cook the kale in a pan with a bit of olive oil until it is wilted.
- Add the chickpeas to the pan and cook for a few minutes until they are heated through.
- Mix together the lemon juice, honey or maple syrup, and olive oil to make the dressing.
- Assemble the bowl by placing the cooked quinoa at the bottom, followed by the sweet potato, chickpeas, kale, bell pepper and avocado.
- Drizzle the dressing over the bowl and enjoy!
2. Burrito-inspired Buddha Bowl
- 2 cups of cooked brown rice
- 1 can of black beans, rinsed and drained
- 1 red onion, sliced
- 1 red pepper, sliced
- 1 cup of corn kernels
- 1 avocado, sliced
- 1 lime, juiced
- 2 tbsp of olive oil
- 1 tbsp of chili powder
- 1 tbsp of garlic powder
- 1 tbsp of ground cumin
- Salt and pepper, to taste
Instructions:
- Cook the brown rice according to package instructions.
- Heat up the black beans in a pan while you prepare the other ingredients.
- Sauté the sliced red onion and red pepper in a pan with some olive oil, chili powder, garlic powder, cumin, salt and pepper until they are cooked and softened.
- Add the corn kernels to the pan and cook for a minute or two until they are heated through.
- Mix together the lime juice and olive oil to make the dressing.
- Assemble the bowl by placing the cooked brown rice at the bottom, then the black beans, sautéed veggies and avocado on top.
- Drizzle the dressing over the bowl and enjoy!
3. Korean-inspired Buddha Bowl
- 2 cups of cooked white rice
- 1 pound of chicken breast, sliced or tofu for vegan option
- 1 cup of shredded carrots
- 1 cup of sliced cucumbers
- 1 cup of sliced red cabbage
- 1 cup of edamame
- 1 avocado, sliced
- 1 lime, juiced
- 2 tbsp of soy sauce or tamari for gluten-free option
- 2 tbsp of honey or maple syrup
- 1 tbsp of sesame oil
- 1 tbsp of grated ginger
- Salt and pepper, to taste
Instructions:
- Cook the white rice according to package instructions.
- Cook the sliced chicken or tofu in a pan with sesame oil, grated ginger, salt and pepper until they are cooked through.
- Mix together the lime juice, honey or maple syrup, and soy sauce or tamari to make the dressing.
- Assemble the bowl by placing the cooked white rice at the bottom, followed by the chicken or tofu, shredded carrots, sliced cucumbers, sliced red cabbage, edamame and avocado.
- Drizzle the dressing over the bowl and enjoy!
4. Mediterranean-inspired Buddha Bowl
- 2 cups of cooked quinoa
- 1 can of chickpeas, rinsed and drained
- 1 cup of diced cherry tomatoes
- 1 cup of sliced cucumbers
- 1 cup of sliced bell pepper
- 1 cup of kalamata olives
- 1 cup of crumbled feta cheese or vegan feta for vegan option
- 2 tbsp of olive oil
- 1 lemon, juiced
- 2 garlic cloves, minced
- 1 tbsp of dried oregano
- Salt and pepper, to taste
Instructions:
- Cook the quinoa according to package instructions.
- Heat up the chickpeas in a pan with some olive oil, salt and pepper.
- Mix together the lemon juice, olive oil, minced garlic, dried oregano, salt and pepper to make the dressing.
- Assemble the bowl by placing the cooked quinoa at the bottom, then the chickpeas, cherry tomatoes, sliced cucumbers, sliced bell pepper, kalamata olives and crumbled feta cheese.
- Drizzle the dressing over the bowl and enjoy!
5. Curry-inspired Buddha Bowl
- 2 cups of cooked white rice
- 1 can of chickpeas, rinsed and drained
- 1 large sweet potato, peeled and diced
- 1 cup of baby spinach
- 1 cup of sliced bell pepper
- 1 cup of sliced red onion
- 1 avocado, sliced
- 1 lime, juiced
- 2 tbsp of olive oil
- 2 tbsp of curry powder
- 1 tbsp of cumin
- 1 tbsp of paprika
- Salt and pepper, to taste
Instructions:
- Cook the white rice according to package instructions.
- Roast the diced sweet potato in the oven at 200°C (400°F) with some olive oil, curry powder, cumin, paprika, salt and pepper for 20-25 minutes or until