Nourishing Buddha bowl
The Buddha bowl is the perfect expression of goodness in abundance. Lots and lots of delicious nourishing food, a bowl so full to the brim that it's top is rounded like the belly of Buddha! If you did your weekly food prep session, there's plenty of wholesome food to add and the bowl will be ready in no time.
When time is in short supply it's great to fall back on bowl eating. I've got a good reason to food prep in the coming months. I've kept it a secret but now I'm really happy to share my news with the world. I'm writing a cook book! It will be published in January 2017. I'm so stoked to begin with writing and shooting, but first I'm going to finish planning and prepping for it. Which brings me back to this brimful of goodness - The Buddha bowl. The perfect meal combining prepared and freshly cut food it's über modern!
When making this bowl, I had quinoa and lentils prepared already, and by roasting veggies, onion and seeds together in one tray, half of the meal is ready with very little effort. It's very Zen, taking my time to chop some fresh red cabbage and salad, marinate and fry the tofu and whip together a tahini garlic sauce with chlorella seaweed, while the oven is doing it's magic.
Here's an outline of different elements that create healthy and delicious unity:
Grains: Add healthy nutritious grains like quinoa, brown rice, millet, toasted buckwheat or other grain of your preference. They work beautifully as a neutral contrast to the roasted vegetables. When prepping your grains, pre-soak before cooking if possible. This will make the grains gentler to digest and will release valuable minerals that are otherwise locked into cellulose and unavailable for us.
Legumes: Beans, peas, and lentils are high in protein and a tasty addition that fills. Most legumes can be soaked before cooking and it's a good idea since that makes them easier to digest!
Roasted veggies: Roasting root vegetables elevates the flavours to pure deliciousness and brings out deep, sweet and warm juices in plain produce. Go for beetroot, sweet potato, carrots or any other vegetable that does well under heat. Onion has everything to win from being roasted. A tip! Add shallots whole and unpeeled. This makes them juicer as it keeps them from drying in the roast. Peel and cut the onions when they have cooled down slightly.
Nuts and seeds: Add crunch to the equation with nuts and seeds. I used roasted pumpkin seeds which are high in magnesium, zink, omega-3 fats and antioxidants; all very good for us, and really tasty when toasted with a wee pinch of salt. I also added raw hemp hearts, which is my go-to sprinkle on everything savoury. Hemp hearts come with healthy fats and protein - a good addition that gives a beautiful finish when topping a dish.
Tofu: Both tofu and tempeh are great to marinate and sear, lending edge and interest to the bowl.
Fresh salad: Add freshness and extra crunch with salad and chopped raw vegetables. I used lettuce and red cabbage. Keeping a part of the meal fresh secures vitamins and makes a cool crisp contrast with other elements.
Sauce: A nutty type of sauce like my tahini sauce is delicious in the bowl. I added chlorella powder for a green seaweed twist. Turmeric or smoked paprika are other additions that will give a beautiful flavour and colour in the tahini sauce.
Nourishing Buddha Bowl
a clean and vegan bowl of goodness
¾ cup cooked quinoa per person (or other grain)
¾ cup le puy lentils per person ( or other legume)
(feel free to choose other vegetables to roast)
2 red beetroots, cut in wedges
4-5 whole shallots
a bunch of carrots, cut in sticks (or sweet potato chopped in bite size cubes)
a big handful of pumpkin seeds (or nuts of choice)
extra virgin olive oil
tofu 250 gram, chopped in small bite size pieces
vegetable oil for frying
1 tsp smoked paprika
2 tbsp Sriracha or other hot sauce
2 tbsp water
1 tsp shoy sauce
2 tbsp vegetable oil
1 tsp sesame oil
1 tbsp ground thyme
1 tsp ground coriander
½ tsp cumin
salt to taste
¼ head of a red cabbage, shredded
2 big handfuls lettuce
a handful of fresh herbs ( basil, mint and coriander)
4 tbsp tahini
3 tbsp extra virgin olive oil
1-2 garlic cloves, crushed
½ tsp fine salt
4 tbsp lemon juice
nut milk to to thin to desired consistency
optional 1 tsp chlorella powder or ground turmeric
herbs and hemp seeds
optional: add avocado and hot sauce
Preheat the oven to 190℃. Place the veggies for roasting, onion and pumpkin seeds on a tray, sprinkle with salt and roast for 30 minutes in the middle of the oven. Keep an eye on the roasting and toss the ingredients around after 15 min. Shorten or add time in the oven if needed.
Mix the ingredients for the tofu marinade and toss around with the tofu cubes in a bowl. Leave to marinate for 10-15 minutes.
Whip together the tahini sauce sauce and set aside.
Remove the roasting tray from the oven and drizzle olive oil over the root veggies.
Cut off the edges of the onions and peel of the outer layer. Cut in halves and set aside.
Prepare the bowl/bowls by adding a portion of quinoa, lentils, salad and cabbage and sprinkle with herbs. Top with roasted vegetables and sunflower seeds.
Heat up a pan and add 1-2 tbsp vegetable oil. Fry the tofu cubes while stirring on medium to high heat for 2-3 minutes until seared. Remove from heat and add to the bowls.
Drizzle with tahini sauce and serve straight away.
Note: The beautiful indigo ikat throw on the first image is from newly opened web shop Noy Road They sell hand made organic and fair trade textiles from South east Asia. Truly beautiful things.