Looking for a colorful, nutrient-dense plant-based meal that’s both satisfying and simple to assemble? This buddha bowl features an array of roasted and fresh vegetables atop a bed of grains, creating a balanced veggie bowl perfect for lunch or dinner.
Why You’ll Love This Buddha Bowl
- Vibrant & Versatile: Customize with seasonal produce or your favorite veggies.
- Balanced Nutrition: Whole grains, legumes, and a rainbow of vegetables deliver complex carbs, protein, fiber, and antioxidants.
- Make-Ahead Friendly: Prep components in advance for quick assembly on busy days.
Ingredients
- 1 cup cooked quinoa or brown rice
- 1 cup chickpeas, drained and rinsed
- 1 small sweet potato, peeled and cubed
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- Salt and pepper, to taste
- 1 cup fresh spinach or mixed greens
- ½ avocado, sliced
- 2 tablespoons tahini
Instructions
- Roast the Vegetables: Preheat oven to 425°F (220°C). On a baking sheet, toss sweet potato cubes, broccoli, and bell pepper with olive oil, smoked paprika, garlic powder, salt, and pepper. Roast for 20–25 minutes, stirring halfway, until tender and lightly charred.
- Heat the Chickpeas: In a small pan, warm chickpeas over medium heat with a drizzle of oil, a pinch of salt, and a dash of smoked paprika for 3–4 minutes until slightly crispy.
- Assemble the Bowl: Divide cooked quinoa (or rice) among two bowls. Arrange roasted vegetables, seasoned chickpeas, fresh greens, and avocado slices on top of the grains.
- Drizzle with Tahini: Spoon tahini over each bowl. For a thinner dressing, whisk tahini with 1–2 tablespoons water and a squeeze of lemon juice before drizzling.
Nutrition Benefits
This veggie bowl delivers a powerful combination of macro- and micronutrients: quinoa provides complete protein, sweet potatoes offer vitamin A and fiber, chickpeas contribute additional protein and iron, and a variety of vegetables supply antioxidants and phytonutrients. The healthy fats in avocado and tahini support nutrient absorption and satiety.
Tips & Variations
- Grain Swap: Use farro, bulgur, or cauliflower rice as an alternative base.
- Add Crunch: Sprinkle with roasted seeds or nuts—pumpkin seeds or sliced almonds work great.
- Flavor Boost: Stir fresh herbs like parsley or cilantro into the grains before assembling.
- Protein Variation: Substitute chickpeas with grilled tofu, tempeh, or edamame for variety.
Conclusion
With minimal prep and maximum flavor, this buddha bowl makes a nourishing plant-based meal you’ll want to enjoy all week. Whether you’re feeding a crowd or meal-prepping for yourself, this veggie bowl brings vibrant color, satisfying textures, and balanced nutrition to your table. Give it a try, and watch how easy healthy eating can be!
