Articles & Recipes

Buddha Bowl (Vegan)

Ashley Sperber - Friday, June 02, 2017

I'm fairly certain that "Buddha Bowls" are just a generic interpretation of a healthy "anything goes" dish.  I've seen them pop up all over NYC with varying bases, such as: quinoa, brown rice and mixed greens.  Buddha bowls are intended to be a convenient, easy, nutrient dense meal option for almost any time of the day.  Most items intended for the bowl are vegetable based, but meats and dairy can also find their way in.   Since I feel enough of my client base and audience consumes quite enough of those items on their own, I am providing a completely vegan option, to showcase how delicious meals can be without either of those food groups.  

I try to batch cook the majority of these components, so that I can throw the bowl together on the run.  Some alternatives to the contents I use, are: any assortment of beans (garbanzo, cannellini, lentils, etc), almost any veggie of choice (cauliflower, peas, broccoli, spinach, carrots, green beans, brussel sprouts, beets, peppers, tomatoes, eggplant, whatever's in season), load up on the toppings (chia, sunflower, flax, hemp, pumpkin seeds), and dress however you would like (tahini, maple-mustad vinaigrette, miso vinaigrette, herb or citrus vinaigrette).

All of the items for this recipe can me made ahead of time, so no excuses on the challenges of meal prepping!  You can make it happen in only a few minutes!

serving size: 4
total time: 45 mins

sweet potatoes:

  • 4 cups sweet potatoes (about 2-3 large potatoes), cleaned and cubed
  • 1 tablespoon coconut or olive oil
  • 1 teaspoon cinnamon
  • 1 teaspoon cumin seed (or 1/2 teaspoon cumin powder)
  • 1 teaspoon sea salt

 

rice:

  • 1 cup sprouted brown rice
  • 2 cups (alkaline) water or vegetable stock
beans:

 

  • 1 teaspoon olive oil
  • 1/4 cup yellow onion, diced
  • 1 clove garlic, roughly chopped
  • 1 can organic low sodium black beans, soaked in (alkaline) water and well rinsed
  • 2-3 chipotle peppers in adobo sauce (or 1 teaspoon smoked paprika)
  • 1 teaspoon sea salt
  • water as needed
kale:
  • 1 tablespoon olive oil
  • 3 cups organic kale, cleaned and roughly chopped
  • 1/2 teaspoon vegetarian "better than bouillon" paste (supplement with garlic & onion powder, s & p)

 

almond butter dressing:

  • 1 tablespoon almond butter
  • 1 tablespoon fresh squeezed lemon juice
  • 2 tablespoons water (or more, as desired)
  • 1/2 teaspoon sea salt 
Plus 2 large avocados

First set the oven to 400 degrees.  After chopping the sweet potatoes, coat them in the oil of choice and add seasonings.  Toss the potatoes until they are seasoned evenly and place them in the oven.  Next, bring the 2 cups of water or stock to a simmer in a small saucepan, add the rice, then cover it.  Allow the rice to simmer over medium-low heat for the next 15 minutes, stirring when necessary.  

In a separate small saucepan, heat 1 teaspoon of olive oil over a medium temperature.   Add onions and garlic and allow them to sweat for about 2 minutes.  Add in soaked black beans, along with chipotle peppers (or smoked paprika) and salt.  Add approximately 1 tablespoon of water at this time.  The beans should take approximately 10 minutes to cook (which should be exactly when the rice is finishing as well). Check on the beans periodically to stir and add more water if they begin to stick to the bottom of the pan.  

While the rice and beans are cooking, heat 1 tablespoon olive oil over medium heat in a large sautee pan and add well rinsed kale to the pan.  Add 1/2 teaspoon of bouillon or seasonings and toss, so the flavor is consistently distributed through out.  Allow the kale to steam for only 2-3 minutes and remove it from the heat.

All items should be done cooking at this point, and the dressing can be simply composed by throwing all ingredients into a food processor and blending.  Build the bowl by placing 1/2 cup rice as the base, then adding 1/2 cup of sweet potatoes, 1/2 cup black beans, 1/2 cup kale, 1/2 sliced avocado, and a tablespoon or 2 of dressing.  

 

 

 

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