A Buddha bowl, also known as a rainbow bowl or hippie bowl, is a plant-based one-dish meal served in a bowl. Buddha bowls are incredibly versatile and can be made with a variety of healthy whole foods. But what exactly goes into a Buddha bowl? Let’s take a closer look at the main components that make up these nutritious, balanced meals.
Grains
Grains provide the base and bulk of a Buddha bowl. They are an excellent source of fiber, B vitamins, iron, and protein. Some popular grains used in Buddha bowls include:
- Brown rice
- Quinoa
- Farro
- Barley
- Millet
- Bulgur
- Buckwheat
- Oats
These grains can be cooked ahead of time and stored in the fridge for quick Buddha bowl assembly. Heat them up or serve them cold in your bowl.
Vegetables
Vegetables add important vitamins, minerals, phytonutrients, and fiber to Buddha bowls.Aim for a rainbow of colors to get a diverse range of nutrients. Some great veggie add-ins include:
- Spinach
- Kale
- Broccoli
- Carrots
- Cauliflower
- Sweet potatoes
- Bell peppers
- Mushrooms
- Onions
- Tomatoes
- Zucchini
- Beets
Chop, roast, sauté or steam the vegetables to add to your grain bowl. Raw vegetables also work well.
Protein
Protein foods provide staying power and aids in muscle repair and recovery. Incorporate a lean protein into your Buddha bowl such as:
- Chickpeas
- Lentils
- Beans
- Tofu
- Tempeh
- Edamame
- Nuts
- Seeds
- Eggs
- Chicken
- Fish
- Shrimp
Beans and lentils can be cooked ahead while tofu and tempeh can be marinated and baked for meal prep. Adding nuts, seeds, or shredded chicken or fish is an easy way to sprinkle extra protein on top of your bowl.
Healthy Fats
Incorporating healthy fats helps keep you full and aids the absorption of fat-soluble vitamins. Good options include:
- Avocado
- Olive oil
- Coconut oil
- Nuts and seeds
- Nut butter
- Full-fat coconut milk
Mash up some avocado, drizzle on olive oil and nut butter, or sprinkle with seeds or nuts to add healthy fats to your Buddha bowl.
Herbs and Spices
Don’t forget to add flavor to your Buddha bowl with fresh or dried herbs and spices. They add depth of flavor without adding calories, salt or fat. Some ideas:
- Parsley
- Cilantro
- Basil
- Mint
- Oregano
- Thyme
- Rosemary
- Chili powder
- Cumin
- Turmeric
- Garlic
- Ginger
Chop up fresh herbs or sprinkle on your favorite dried herbs and spices to liven up your bowl.
Sauces and Dressings
Sauces and dressings incorporate all the ingredients and flavors in a Buddha bowl. Whisk up a simple vinaigrette or make a batch of nutrient-packed sauce. Ideas include:
- Tahini sauce
- Peanut sauce
- Hummus
- White bean dip
- Pesto
- Salsa
- Olive oil and balsamic vinegar
- Lemon tahini dressing
Drizzle, dollop or dunk to add moisture and tie everything together.
Mix-Ins and Toppings
Customize your bowl with extra mix-ins and toppings. Some ideas include:
- Pickled vegetables
- Kimchi
- Hot sauce
- Tofu
- Tempeh bacon
- Avocado
- Nuts
- Seeds
- Nut butter
- Shredded veggies or greens
Get creative and add any extras to make your Buddha bowl unique.
Conclusion
Buddha bowls are endlessly adaptable. By combining nourishing whole food ingredients like grains, vegetables, proteins and healthy fats, you can create a balanced, nutritious meal in a bowl. Herbs, spices, sauces and toppings allow you to add global flavors and your own personal twist. With so many possibilities, you could enjoy a different Buddha bowl every day of the week!