Create Your Own Buddha Bowl
Greens + Cooked Veggies + Protein + Grain + Sauce
Calories
Ingredients
Protein Ideas
- Beans cooked or canned
- Firm or extra firm tofu cubed
- Pre-marinated tempeh cubed
- Quinoa
Greens
- Fresh salad greens salad mix, sprouts, arugula, spinach, etc.
- Dark greens of any kind baby kale, spinach, swiss chard, “power greens” mix, etc.
Longer Cooking Veggies (35 min – 1 hr)
- Butternut squash
- Brussel sprouts
- Beets
- Zucchini
- Bell peppers
- Sunchokes aka Jerusalem artichokes
- Potatoes or sweet potatoes
Quicker Cooking Veggies (10 – 12 min)
- Broccoli
- Cauliflower
- Asparagus
- Onions
- Green beans
- Button mushrooms
Fresh Veggies
- Grated carrots or beets
- Cucumbers
- Peppers
- Radishes
- Shredded cabbage
Sauce Ideas
- Lemon Garlic Tahini Sauce
- Hummus thin w/ water or lemon juice
- Ranch see notes
- Peanut Sauce see notes
Garnish Ideas
- Bean sprouts
- Nuts
- Avocado
- Pumpkin seeds, hemp seeds, sunflower seeds
- Fermented goodies like kraut, beets, kimchi
Instructions
How to Roast Veggies Perfectly
- Cube the veggies into similar sized pieces so that they all cook at a similar rate. I usually cut the beets a little smaller than the rest because they take the longest to cook.
- Arrange the oven rack to be evenly spaced in the middle, not too close to the top or bottom of the oven.
- Preheat the oven to 400° F.
- Line a large sheet pan or baking sheet with parchment paper (not wax paper!)
- Distribute the veggies in a single layer, giving them space. Lightly drizzle oil on them (they don't need much because of the parchment paper) and generously salt and pepper them with good quality sea salt and fresh ground pepper. Toss and stir on the pan to coat.
- Roast for 30 minutes to an hour (depending on the veggies and size of dice, see above) until fork tender.
How to Cook Quinoa
- Combine dry quinoa and water in a small saucepan in a 1:2 ratio of dry quinoa to water. I usually make a large batch for other dishes at the same time. Bring to a boil and reduce to a gentle simmer.
- Cook, uncovered, until the quinoa has absorbed all of the water, about 10 to 20 minutes. How long it takes will depend on how much quinoa you are cooking. Reduce heat as needed to maintain a gentle simmer.
- Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This will help it get nice and fluffy. Remove the lid and fluff the quinoa with a fork.
How to Cook Dry Beans
- First, look over the beans and discard any dark or shriveled beans. Add them to a heavy bottomed pot (I used an enamel cast iron).
- Next, add the bay leaves, carrot, celery, salt, oil, and enough water to cover the beans by 2 inches. Bring to a boil. Skim off any white foamy residue. Cover leaving the lid slightly ajar, and cook on a medium simmer for about an hour. Make sure you check the level of the water often, and add some boiling water if they get too dry.