Buddha Bowls: A Blank Canvas for Healthy Eating

Like many of you, I'm starting off the new year on a healthy kick. Dry January (a pledge to not drink any alcohol for 31 days) in combination with a healthy diet and a continued commitment to regular exercise is the perfect way for me to reset and start 2022 off on the right foot. An easy healthy, yet filling meal I like to turn to during these times is a Buddha bowl.

Whether you call them Buddha bowls, grain bowls, meal prep bowls or just veggie bowls, these vegetarian dishes served in a single bowl or a high-rimmed plate, are the perfect way to pack a lot of goodness into one meal.

It’s not exactly clear where the term Buddha bowl originated, but they have taken over Pinterest and the rest of the internet since about 2017. This article from Epicurious by Katherine Sacks gives some insight into their history. To sum it up, Buddha carried a bowl with him on his journeys and accepted food as donations and at the end of each day, he would eat whatever he had been given. The idea that the Buddha bowl resembles the round belly of Buddha is likely untrue. Buddha was actually very thin, and according to the author's of Buddha's Diet, those chubby statues you see in Chinese restaurants are of a monk who lived a thousand years later. Balance is also a key Buddhist concept and a Buddha bowl is truly a balanced meal in one bowl.

There are no strict set of rules for how to make one, but a Budda bowl is roughly defined as a bowl with an assortment of small portions of different foods, mostly vegetables. The food is not mixed together, but arranged in an "artful" way. A Buddha bowl is a great way to use up vegetables almost past their prime or simply get creative. Here are the basic components:

Components of a Buddha bowl

1. Whole grains (rice, quinoa, farro, millet, bulgur, etc.)
2. Beans, legumes, tofu, tempeh, seitan or other plant-based protein
3. Fresh or roasted vegetables
4. Greens, microgreens or sprouts
5. Fresh herbs (basil, cilantro, dill, parsley, mint, etc.)
6. Sauce or dressing (aioli, peanut sauce, tahini dressing, miso dressing, etc.)
7. Nuts or seeds (pumpkin seeds, sesame seeds, sunflower seeds, pecans, almonds, walnuts, etc.)

Of course, you can also add meat or seafood to any Buddha bowl if you like. Salmon, shrimp and grilled chicken are all great healthy options. Buddha bowls are highly versatile and easy to tailor to all tastes and dietary restrictions. They also can be made ahead and are easily packable which makes them perfect for do-ahead meal prep and work lunches.

The beauty of a Buddha bowl is that you are only limited by your own creativity. Just search online to find thousands of ideas, but here are some of my favorite flavor combinations:

• Vietnamese: crispy tofu, rice noodles, pickled carrots and radishes, cucumber, cabbage and Bahn Mi dressing 
• Korean: Gochujang baked tempeh, rice, spinach, shiitake mushrooms, pickled cucumbers, kimchi (think of it as a different Bibimbap, the popular Korean rice dish)
• Middle Eastern: roasted cauliflower, chickpeas, avocado with tahini dressing (you could even add falafel, if you like)
• Mediterranean: quinoa, cucumbers, tomatoes, mint, feta, olives with hummus

But perhaps my favorite ethnic Buddha bowl is the burrito bowl. There are just so many combinations you can make with Latin flavors. 

I also took this as an opportunity to try out my beautiful cilantro and red onion olive oil from a local shop in Pensacola, Florida that I received as a holiday gift. 

I also used some of the Hatch green chiles (I use them to make a delicious pizza and even apple cheddar pie) I have stashed in my freezer at all times. You can also buy canned green chiles or omit them.

Any Buddha bowl "recipe" is really just a guideline, so feel free to add, delete or adjust any quantities or ingredients listed below. 

Burrito Buddha Bowl

Scroll down for a printable version of this recipe

Makes: 2 servings

Prep time: 10 minutes

Cook time: 20 minutes

2 cups Cauliflower Rice

3 cloves Garlic, minced

1 can Black Beans, rinsed and drained

2 Tablespoons Green Chiles

1 Red Pepper, sliced

1/2 Red Onion, sliced

1 Zucchini, sliced into half moons

1 Portobello mushroom, sliced

1/4 cup Cilantro

2 Tablespoons Pepitas

Cumin

Chili Powder

Extra virgin olive oil

Lime wedges for garnish

Salt and Pepper

For the Sauce:

1/2 lime, juiced

1 Tablespoon canned chipotle sauce and chile chopped (add more if you like extra heat)

1/4 cup mayonnaise

Mix all ingredients together.

For the Vegetables:

Preheat oven to 425 degrees. Toss the pepper, onion, zucchini and mushrooms with olive oil, cumin, chili powder and salt. 

Roast for about 20 minutes until vegetables are tender and slightly caramelized.

For the Rice and Beans:

Add 1 Tablespoon olive oil to a sauté pan and eat over medium-high heat. Add the frozen cauliflower rice and sauté for a few minutes. Add the garlic.

Add the black beans, heat through and season with salt and pepper.

Once the vegetables are done, assemble the Buddha bowl, using a mound of cauliflower rice and beans and surrounding it with the vegetables. Top the rice with the green chiles. Drizzle with the sauce and serve with fresh lime and cilantro.

Then when it's time to eat, mix it all up and dig in!

I will admit that I was so excited and hungry to eat this that I forgot to add the pepitas I had for it, but they would have added a nice crunchy element so I'll be sure to add them to tomorrow's leftover bowl! 

Buddha bowls are this week's challenge for our private Facebook group. Join, make a Buddha bowl and share your creations with other home cooks for inspiration.