Maša Ofei

Maša is the food-obsessed recipe developer, photographer, and animal lover behind HeartFul Table. Her mission is to create tasty vegan recipes that you’ll love and are perfect for sharing.

theheartfultable.com

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Your guide to blissful Buddha bowls

30th May 2022

Words by Maša Ofei

Category: Food stories | Guides

Delicious, nutritious, convenient, and colourful! Here’s all the inspo you need build the most beautifully bountiful bowls.

While most of us know what a Buddha bowl is – a colourful bowl of delicious goodness – many don’t realise just how easy they are to make. We’ve been making them for years, often from whatever ingredients we have on hand, so I want to share the basics of building bountiful bowls you simply won’t be able to get enough of.

It’s simple! You start by selecting a grain, vegetable, and protein, then add some tasty extras and a dressing and put it all together. Here’s some inspo to get you going.

GRAINS

Start by choosing one grain or equivalent, such as:

Rice – brown, white, black, red, or wild
Quinoa – white, red, or tricolour
Couscous – plain or pearl
Buckwheat
Millet
Noodles

healthy grains - wholemeal pasta and brown rice

VEGETABLES

Next, select at least two to three different vegetables, whether raw, roasted, or steamed.

Here’s just a selection of the many that you can work with:

Mixed veggies

Avocado
Tomato
Carrot
Cucumber
Spring onion
Corn
Capsicum

Baby spinach
Kale
Salad mix
Cabbage
Mushrooms
Zucchini
Eggplant

Sweet potato
Pumpkin
Bok choy
Broccoli
Peas
Beetroot
Cauliflower

PLANT-BASED PROTEIN

Then, you’ll want to add a protein to get a well-rounded meal.

Marinated tofu
Marinated tempeh
Beans (any kind)
Lentils

Chickpeas
Edamame
Falafel
Veggie patties

Plant based proteins - tofu and chickpeas

EXTRAS

Next, throw in a few extras to add flavour, nutrients, or crunch.

Fresh herbs
Fermented vegetables
Pickled ginger
Sesame seeds

Pumpkin seeds
Roasted nuts
Sprouts
Olives

Olives on wooden spoon

DRESSING

Finally, add a dressing to bring it all together. Three of our favourites that we have on repeat are our green goddess dressing, our utterly addictive peanut sauce, and our tahini dressing with lemon and maple. You can see them in action in the recipes linked below.

Green dressing

That’s pretty much it! You create the flavour combos you want, using the ingredients you love. You can prepare all the elements ahead of time and store them in the fridge ready to build your bowl when you need it – for work, lunch, or dinner.

Three to try

Give one of the following recipes a try to see how easy and delicious they can be. You’ll love them!

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