Ingredients
The beauty of Buddha Bowls lies in their versatility, but for this particular recipe, we’re focusing on a base of quinoa and roasted veggies. Here’s a breakdown of the main ingredients you’ll need:
1. Quinoa: The Perfect Base
Quinoa is a high-protein, gluten-free grain that is packed with essential amino acids, fiber, and antioxidants. It’s light yet filling, which makes it the perfect base for your Buddha Bowl. You’ll need about 1 cup of cooked quinoa for this recipe. Not only is quinoa nutritious, but it also has a soft, slightly nutty flavor that complements any veggie or protein pairing.
2. Roasted Veggies: Flavorful and Filling
For this recipe, we’ll be using a variety of roasted vegetables, including:
- Sweet Potatoes: Roasted sweet potatoes are naturally sweet and slightly crispy on the outside, making them the perfect addition to your Buddha Bowl.
- Brussels Sprouts: These little powerhouses are packed with vitamins and minerals, offering a deliciously crisp texture when roasted.
- Red Bell Peppers: Sweet and colorful, red bell peppers add a pop of color and nutrients to your bowl.
- Zucchini: Zucchini brings a mild flavor and a tender texture that complements the bolder veggies.
- Red Onions: Roasted red onions are sweeter and caramelized, adding an extra layer of flavor.
3. Protein Source
In a Buddha Bowl, protein is key to making the meal more filling and balanced. You can add:
- Chickpeas: Roasted chickpeas are a great option. They get crispy in the oven, adding crunch and plant-based protein.
- Grilled Tofu or Tempeh: For a more substantial protein, grilled tofu or tempeh are excellent choices.
- Grilled Chicken: If you prefer animal protein, grilled chicken will also work well with this combo.
4. Dressing: The Finishing Touch
No Buddha Bowl is complete without a flavorful dressing. A tangy tahini-lemon dressing pairs perfectly with the roasted veggies and quinoa, bringing the dish together with a creamy, citrusy flavor. You can also try a balsamic glaze, a simple olive oil vinaigrette, or even a spicy sriracha sauce for an added kick.
How to Make a Quinoa & Roasted Veggie Buddha Bowl
Step 1: Prepare the Quinoa
Begin by rinsing 1 cup of quinoa under cold water to remove any bitterness. Once rinsed, add it to a pot with 2 cups of water (or vegetable broth for added flavor) and bring it to a boil. Lower the heat, cover, and let it simmer for about 15 minutes, or until the quinoa has absorbed all the liquid and is tender. Fluff the quinoa with a fork and set it aside.
Step 2: Roast the Veggies
While the quinoa is cooking, it’s time to prepare the veggies. Preheat your oven to 400°F (200°C). Chop the sweet potatoes, brussels sprouts, red bell peppers, zucchini, and red onions into bite-sized pieces. Spread them out on a baking sheet, drizzle with olive oil, and season with salt, pepper, and your favorite herbs. Try adding rosemary, thyme, or garlic powder for extra flavor!
Roast the veggies for 25-30 minutes, tossing them halfway through to ensure they cook evenly. The sweet potatoes should be crispy on the outside and tender on the inside, while the other veggies will be caramelized and golden brown.
Step 3: Add Your Protein
While your veggies are roasting, prepare your protein. If you’re using chickpeas, simply toss them in olive oil, salt, and spices (like smoked paprika or cumin) and roast them on a separate baking sheet for about 20 minutes, or until crispy.
If you’re using tofu or tempeh, slice them into pieces, season with soy sauce or a marinade, and grill or sauté them until golden and crispy on the edges. For grilled chicken, simply season with your favorite spices and grill until cooked through.
Step 4: Assemble the Buddha Bowl
Once your quinoa is ready and the veggies are roasted to perfection, it’s time to assemble your Buddha Bowl. Start by placing a generous serving of quinoa at the bottom of your bowl. Then, add a variety of roasted veggies, followed by your choice of protein. Don’t forget to sprinkle on some fresh herbs or seeds like pumpkin or sesame seeds for extra texture!
Step 5: Dress It Up
Finally, drizzle your favorite dressing over the top of your Buddha Bowl. A creamy tahini dressing, made from tahini, lemon juice, olive oil, garlic, and a pinch of salt, works wonderfully with the flavors in this bowl. But feel free to experiment with different dressings that suit your taste.
Conclusion
Making a Quinoa & Roasted Veggie Buddha Bowl is not only good for your body but also for your taste buds. This meal offers a perfect balance of flavors, textures, and nutrients that can be enjoyed on any day of the week. With endless variations, it’s a meal you can always make your own.
So, grab your ingredients, preheat the oven, and get ready to enjoy a wholesome, delicious, and satisfying meal that’s sure to leave you feeling energized and nourished. The best part? You can make it in no time and enjoy it throughout the week!
