A Buddha Bowl is a nourishing, colorful, and customizable meal that includes a variety of plant-based ingredients. This recipe features a healthy combination of roasted vegetables, quinoa, chickpeas, avocado, and a creamy tahini dressing, all of which provide a balanced mix of protein, fiber, and healthy fats.
Ingredients (Serves 2)
For the Bowl:
- 1 cup quinoa (rinsed)
- 1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
- 1 medium sweet potato, peeled and cubed
- 1 cup broccoli florets
- 1 cup spinach or mixed greens
- 1 avocado, sliced
- 1/4 cup red cabbage, shredded (optional, for extra crunch)
- 2 tbsp olive oil (for roasting)
- Salt and pepper, to taste
- 1/2 tsp paprika or smoked paprika (for extra flavor)
- 1/2 tsp garlic powder (optional)
For the Tahini Dressing:
- 2 tbsp tahini (sesame paste)
- 2 tbsp lemon juice (freshly squeezed)
- 1 tbsp maple syrup (or agave syrup)
- 1 tbsp olive oil
- 1 small garlic clove, minced
- 2-3 tbsp water (to adjust consistency)
- Salt and pepper, to taste
Instructions:
- Cook the Quinoa:
- In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, lower the heat, and simmer for about 12-15 minutes, or until the quinoa is cooked and the water is absorbed.
- Once cooked, fluff the quinoa with a fork and set it aside to cool.
- Roast the Sweet Potato and Broccoli:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Toss the cubed sweet potato and broccoli florets with 1 tbsp olive oil, salt, pepper, paprika, and garlic powder.
- Spread the vegetables in a single layer on the baking sheet and roast for 20-25 minutes, or until the sweet potato is tender and slightly crispy and the broccoli is charred around the edges. Stir halfway through for even roasting.
- Prepare the Chickpeas:
- While the vegetables roast, heat the remaining 1 tbsp olive oil in a pan over medium heat.
- Add the chickpeas and sauté for 5-7 minutes until lightly crispy. Season with a pinch of salt and pepper. Optionally, sprinkle with a little smoked paprika for added flavor.
- Make the Tahini Dressing:
- In a small bowl, whisk together the tahini, lemon juice, maple syrup, olive oil, garlic, and a pinch of salt and pepper.
- Add 2-3 tbsp of water, one tablespoon at a time, until the dressing reaches your desired consistency (it should be smooth and pourable but not too thin).
- Assemble the Buddha Bowl:
- Divide the cooked quinoa between two bowls as the base.
- Top each bowl with the roasted sweet potatoes, broccoli, sautéed chickpeas, spinach or mixed greens, shredded cabbage (if using), and avocado slices.
- Drizzle the Tahini Dressing:
- Drizzle the tahini dressing generously over the top of each bowl, and sprinkle with a pinch of salt and pepper if desired.
- Serve and Enjoy:
- Serve the bowls immediately and enjoy a colorful, satisfying, and nutrient-packed vegan meal.
Why This Recipe Works for Weight Loss:
- High in Fiber and Protein: The quinoa and chickpeas provide a solid source of plant-based protein and fiber, which help you feel full for longer and prevent overeating. Fiber also aids digestion and helps regulate blood sugar levels.
- Nutrient-Dense Veggies: Sweet potatoes and broccoli are both low in calories but high in vitamins, minerals, and antioxidants, making them perfect for a weight loss-friendly meal.
- Healthy Fats: The avocado and olive oil provide healthy monounsaturated fats, which support your metabolism and promote satiety. Healthy fats are essential for keeping your body nourished and energized without excess calories.
- Low-Calorie but Filling: This bowl is packed with plant-based ingredients that give you a wide range of nutrients without the calorie density found in many animal-based meals. The high fiber content from the vegetables and quinoa keeps you feeling full and satisfied.
- Customizable: This recipe can be adapted based on what you have on hand. You can swap in any roasted vegetables, add more greens, or use another legume like lentils or edamame instead of chickpeas.
Serving Suggestions:
- For a complete meal: This Buddha bowl is a complete meal on its own, providing balanced carbs, protein, healthy fats, and fiber.
- Meal Prep: This recipe is great for meal prepping. Make a batch of quinoa, roasted vegetables, and chickpeas in advance and store them in individual containers. Just assemble the bowls when you’re ready to eat and drizzle with tahini dressing.
This Vegan Buddha Bowl with Tahini Dressing is a versatile, delicious, and weight-loss-friendly meal that’s packed with nutrients and easy to prepare. Enjoy the vibrant flavors and feel great knowing you’re nourishing your body with wholesome, plant-based ingredients!
