A warm welcome to all health enthusiastic followers, hope you all are fit and fine.
Our life is like a roller coaster ride. To take care of your health in such a busy schedule is a big task,
and we are proud that you are the one.
We're back with one more health-conscious diet.
Let me introduce you to this healthy meal-
"Buddha Bowl", it is a one big bowl of plant-based goodness include rice (or whole grains or fluffy
quinoa), fresh or cooked veggies, fiber- and protein-rich chickpeas or beans or tofu, leafy greens or
herbs, seeds or nuts, and a flavorful sauce.
It includes a variety of flavours and textures. Even you can make different combinations with a
variety of Buddha bowl sauces. It’s a great option for those days when a salad simply isn’t enough,
but you need to get those veggies in.
Buddha bowls are typically served cold, but some versions are served with a warm base. Without
compromising your taste, this meal is so nourishing and delicious that you want to have it more and
more.
The most important thing is that you are not restricted by any set of ingredients. Just make sure to
include a grain, some veggies, and some type of protein. That’s it…
This nutrition -packed bowl is easy to make. For that, all you need to have-
Ingredients:
- Vegetables: (vary as per your choice and need)
 Raw veggies: shredded carrots, watermelon, shredded cabbage, shredded radish,
onions, cucumber slices
 Cooked veggies: roasted sweet potato/ roasted potato
 leafy greens or sprouts, and fresh herbs like mint, cilantro, parsley or thai basil.
- For protein: 1 cup Chickpeas
- 1 cup Brown rice /white rice or quinoa
- Nuts or seeds- pumpkin seeds/ sesame seeds/ sunflower seeds, almonds, walnuts, etc.
- 2 tbsp Olive oil
- Dressing & Seasonings: tahini sauce (2 tbsp Tahini paste, 2 tbsp lemon juice and 1 tbsp
maple syrup, 2 tbsp water) or you can use peanut sauce. And ½ tsp cumin, ½ tsp salt and ½
tsp pepper for roasting. (As per taste)
Method:
To cook the rice or quinoa
- Add the rice/ quinoa and water to a medium sized pan with a lid. Bring to a boil, cover,
reduce the heat, and simmer for 15 minutes.
To roast the sweet potatoes/ potatoes and chickpeas
- Preheat the oven and line a large baking sheet with parchment paper.

- Place the sweet potatoes/ potatoes on one side and the chickpeas on the other side.
- Add one tablespoon olive oil on the sweet potatoes/ potatoes and one tablespoon olive oil
on the chickpeas.
- Sprinkle the sweet potatoes/ potatoes and chickpeas with cumin, salt and pepper and toss
each separately to coat. Bake for 30-35 minutes, tossing halfway through.
To prepare dressing:
- To make tahini sauce, mix all the ingredients (2 tbsp Tahini paste, 2 tbsp lemon juice and 1
tbsp maple syrup, 2 tbsp water) in a mason jar until smooth and creamy.
Prepare vegetables:
- Toss the shredded carrots, watermelon, shredded cabbage, shredded radish, onions,
cucumber slices with a squeeze of lemon and a few pinches of salt. Set aside.
Assemble the bowl:
- In two bowls divide the rice/ quinoa. Top with sweet potatoes/ potatoes.
- Add prepare vegetables, leafy greens or sprouts.
- Top with chickpeas.
- Drizzle everything with tahini sauce, and sprinkle with fresh herbs, nuts and seeds.
- Enjoy!
If you want to give it Indian touch, then serve it with Cilantro Mint Chutney, seasoned with a simple
Madras Curry dressing.
A simple dish rich with fragrant spice and amazing flavour.
If you make this nutritious power-packed buddha bowl, we’d love to hear how it turned out. Leave a
comment below or share a picture of your favourite variations of veggies and sauces.
Stay connected as we are making our planet sustainable and life healthier…