How to Make the Perfect Buddha Bowl
Start with a bed of organic greensGreens serve as the bowl base. Arugula, spring mix, kale – these add volume, nutrition, fiber, and flavor.
Add a healthy, gluten-free grain
Quinoa, farro, brown rice if you like pretending you’re at Chipotle. Fiber-rich grains help sustain energy levels and keep you feeling satisfied.
Pack the protein
Lentils, tofu, chickpeas, poached eggs, sardines, chicken, tempeh… the options are wide open. Protein also helps you feel full longer and keeps you off the carb roller coaster.
Layer on the vegetables
Roasted Brussels sprouts are one of our current favorites, but you can add any and all veggies you like. Tomatoes keep the salad feel going and are loaded with antioxidants, as are any rich-in-color veggies. Purple cabbage is another fun addition to your Buddha bowl.
Don’t forget the toppings
Drizzle on your favorite oil and vinaigrette, tahini sauce, or any style of dressing. You could also go with a dollop of homemade guacamole or hummus. Nuts or seeds add some extra fat and protein. Cilantro, mint, or other herbs keep it fresh.
Here’s a recipe to test out your new skills. This Autumn Buddha Bowl is a flavorful mix of organic greens, tomatoes, and quinoa, plus this one has the added protein of sardines.
Ingredients
- 1/2 cup quinoa
- 2 tsp. olive oil
- 2 tsp. balsamic vinegar
- 2 Tbsp. fresh lemon juice
- 1/4 tsp. sea salt
- 1/4 tsp. pepper
- 4 cups mixed salad greens
- 1 large tomato diced
- 1 cup frozen green peas defrosted
- 1 can BELA gluten-free sardines drain & chop
- 1 red bell pepper diced
Instructions
- Cook quinoa according to package directions.
- In a small bowl, whisk oil, vinegar, lemon juice, sea salt and pepper; set aside.
- Remove quinoa from heat; set aside to cool for 10 minutes and fluff with a fork.
- Add salad greens, tomatoes, peas, sardines and bell peppers; toss to combine.
- Drizzle with dressing and serve.