Save to Pinterest Imagine bringing the beauty of a rainbow to your dinner table. That's exactly what this Buddha bowl delivers - a vibrant spectrum of vegetables artfully arranged over nutty grains, creating not just a meal, but a feast for your eyes. Each component brings its own nutritional benefits: the protein-packed chickpeas, fiber-rich vegetables, and heart-healthy fats from avocado and sesame oil come together in perfect harmony. And the crowning glory? A tangy sesame ginger dressing that ties everything together with its bold Asian-inspired flavors.
Save to Pinterest Buddha bowls have gained popularity for good reason - they embody the principle of balance, both visually and nutritionally. Originating from the concept of a round, full bowl resembling Buddha's belly, these meals encourage mindful eating and appreciation of whole foods. Our rainbow version takes this ancient wisdom and adds a modern twist with its colorful arrangement and bold flavors that dance across your palate.
Ingredients
- Grains: 1 cup (180 g) brown rice or quinoa, uncooked, 2 cups (480 ml) water
- Fresh Vegetables: 1 cup (150 g) cherry tomatoes, halved, 1 cup (120 g) shredded red cabbage, 1 cup (120 g) shredded carrots, 1 yellow bell pepper, thinly sliced, 1 cup (80 g) broccoli florets, lightly steamed or raw, 1 avocado, sliced
- Protein: 1 cup (170 g) cooked chickpeas (canned, drained and rinsed)
- Toppings: 2 tbsp (15 g) sesame seeds, 2 tbsp (4 g) chopped fresh cilantro or parsley, 2 green onions, sliced
- Sesame Ginger Dressing: 3 tbsp (45 ml) toasted sesame oil, 3 tbsp (45 ml) tamari or soy sauce (use tamari for gluten-free), 2 tbsp (30 ml) rice vinegar, 1 tbsp (15 ml) maple syrup or honey, 1 tbsp (15 ml) freshly grated ginger, 1 clove garlic, minced, Juice of 1 lime
Instructions
- Step 1: Prepare the grains
- Rinse brown rice or quinoa, add to a pot with water, bring to a boil, then simmer covered for 15–20 minutes until tender. Fluff with a fork and set aside.
- Step 2: Prepare the vegetables
- While the grains cook, wash and chop all vegetables as directed.
- Step 3: Make the sesame ginger dressing
- In a small bowl, whisk together sesame oil, tamari or soy sauce, rice vinegar, maple syrup, ginger, garlic, and lime juice until well combined.
- Step 4: Steam the broccoli (optional)
- Lightly steam broccoli florets if desired, or leave raw for extra crunch.
- Step 5: Assemble the bowls
- Divide cooked grains among four bowls. Arrange cherry tomatoes, cabbage, carrots, bell pepper, broccoli, avocado, and chickpeas on top in sections for a rainbow effect.
- Step 6: Add the dressing
- Drizzle bowls generously with sesame ginger dressing.
- Step 7: Garnish and serve
- Sprinkle with sesame seeds, fresh cilantro or parsley, and green onions. Serve immediately.
Zusatztipps für die Zubereitung
Die Zubereitungszeit kann deutlich verkürzt werden, wenn Sie Gemüse im Voraus schneiden oder vorbereiteten Reis verwenden. Das Dressing hält sich gut im Kühlschrank für bis zu 5 Tage in einem luftdichten Behälter und entwickelt sogar noch intensivere Aromen, wenn es einen Tag ziehen kann.
Varianten und Anpassungen
Diese Buddha Bowl eignet sich hervorragend für verschiedene Anpassungen: Ersetzen Sie Quinoa durch Buchweizen für einen nussigeren Geschmack; fügen Sie gebratenen Tofu oder Tempeh für zusätzliches Protein hinzu; oder verwenden Sie Blumenkohl-Reis statt Getreide für eine kohlenhydratarme Alternative. Im Winter schmeckt die Schüssel auch wunderbar mit geröstetem statt rohem Gemüse.
Serviervorschläge
Servieren Sie die Buddha Bowls unmittelbar nach dem Anrichten, damit die Frische der Zutaten erhalten bleibt. Geben Sie zusätzliches Dressing separat dazu, damit jeder die gewünschte Menge hinzufügen kann. Die Schüsseln eignen sich hervorragend für ein entspanntes Mittagessen oder ein leichtes Abendessen, begleitet von einem Glas gekühltem Sauvignon Blanc oder Ingwer-Zitronenwasser.
Save to Pinterest This Rainbow Veggie Buddha Bowl isn't just a meal—it's a celebration of color, texture, and flavor that nourishes both body and soul. By taking the time to arrange each element thoughtfully, you transform simple ingredients into an artistic expression that elevates your dining experience. Whether you're seeking a reset after holiday indulgences or simply wanting to incorporate more plant-based meals into your routine, this bowl delivers satisfaction and joy with every bite. The beauty of this recipe lies in its adaptability—make it your own, and watch it become a staple in your kitchen repertoire.
Recipe Questions & Answers
- → Can I substitute the grains in the bowl?
Yes, brown rice or quinoa can be swapped for cauliflower rice or other grains to suit dietary preferences or add variety.
- → How can I make the dressing gluten-free?
Use tamari instead of soy sauce to keep the dressing gluten-free without compromising flavor.
- → Is it necessary to steam the broccoli?
No, broccoli can be lightly steamed for tenderness or left raw to maintain a crunchy texture in the bowl.
- → What are good protein additions for this bowl?
Besides chickpeas, grilled tofu or tempeh can be added for an extra plant-based protein boost.
- → How long does preparation typically take?
The bowl comes together in about 45 minutes including cooking grains and preparing vegetables.