Rainbow Buddha Bowl
You know those days when your body’s screaming for something fresh, healthy, and just downright colorful? Enter the Rainbow Buddha Bowl. It’s like eating a rainbow—but in a bowl—and without the need for a pot of gold at the end.
Whether you’re prepping for the day ahead or simply want to indulge in a moment of wellness, this vibrant, plant-based bowl is sure to impress. It’s easy to make, packed with nutrients, and oh, it looks so Instagrammable.
Let’s dive in!
Ingredients: What You’ll Need to Create This Colorful Feast
Grains & Protein:
- 1 cup cooked quinoa (or if quinoa’s not your thing, brown rice, farro, or couscous work just as well)
- 1/2 cup chickpeas, cooked or canned (just drain and rinse if using canned)
- 1 tablespoon olive oil (for roasting those chickpeas)
- Salt and pepper, to taste (don’t be shy with the seasoning!)
Veggies & Greens:
- 1 cup shredded purple cabbage (this will make your bowl pop!)
- 1 medium carrot, julienned (if you have a peeler, go wild!)
- 1/2 cucumber, thinly sliced (refreshing and crunchy!)
- 1/2 avocado, sliced (because what’s a Buddha bowl without avocado? Honestly.)
- 1/4 cup cherry tomatoes, halved (bursting with sweetness)
- 1/4 cup red bell pepper, thinly sliced (adds a little sweetness and color)
- 1/4 cup corn kernels (frozen or fresh, whatever you’ve got)
- 1 handful baby spinach or mixed greens (for that green goodness)
Toppings (Optional, but Worth It):
- 1 tablespoon sesame seeds (adds a little crunch)
- 1 tablespoon hemp seeds (rich in omega-3s, and it sounds fancy!)
- 1 tablespoon pumpkin seeds (crunchy and a nice contrast)
- 1 tablespoon fresh cilantro, chopped (optional, but it does bring the bowl together)
For the dressing:
- 2 tablespoons tahini (this creamy goodness is the secret sauce)
- 1 tablespoon lemon juice (a little zing to brighten things up)
- 1 tablespoon maple syrup (a touch of sweetness)
- 1 teaspoon garlic powder (trust me on this one)
- 1 teaspoon grated ginger (adds some zing—optional but worth it)
- 2-3 tablespoons water (to make it drizzleable)
- Salt and pepper, to taste
Instructions: Let’s Build This Beautiful Bowl
1. Cook the Grains
First up: quinoa. Give it a quick rinse to get rid of any bitterness, then cook it. Throw it in a pot with 2 cups of water (or broth, if you’re feeling extra) and bring it to a boil. Once it’s bubbling away, reduce the heat, cover, and simmer for about 15 minutes. When all the water is absorbed, fluff it with a fork. Voilà! You’ve got the perfect base for your bowl.
2. Roast the Chickpeas
While your quinoa’s doing its thing, let’s give those chickpeas a makeover. Preheat your oven to 400°F (200°C). Rinse and drain your chickpeas, pat them dry (this helps them get crispy), then toss them with a little olive oil, salt, and pepper. Spread them out on a baking sheet and roast for 20–25 minutes, shaking the pan halfway through. You want them golden and crispy—almost like little chickpea croutons. Trust me, these are the crunchy bits you’ll crave.
3. Prep the Veggies
Now, let’s tackle the veggies. This is the fun part! Shred that purple cabbage, julienne your carrot (a fancy word for cutting it into thin strips), and slice up the cucumber, bell pepper, and tomatoes. Slice your avocado just before serving to avoid the dreaded browning. Don’t skip the avocado. It’s like the cherry on top of this veggie-filled sundae.
4. Make the Dressing
In a small bowl, whisk together your tahini, lemon juice, maple syrup, and garlic powder. If you like a bit of heat, you can add the grated ginger here. Add a splash of water, one tablespoon at a time, until the dressing is smooth and pourable. Taste it. Need a little more salt? Go for it. A little more lemon? You got it. This dressing should be creamy, tangy, and just a little sweet.
5. Assembly of the Bowl
Now comes the magic. Grab your quinoa and spoon it into the base of your bowl. Arrange your roasted chickpeas, shredded cabbage, carrot, cucumber, tomatoes, bell pepper, corn, and spinach in little sections over the quinoa. You want it to look like a rainbow (because, well, it’s called a Rainbow Buddha Bowl). Drizzle that creamy tahini dressing all over and sprinkle with seeds and cilantro if you’re feeling fancy.
6. Serve and Enjoy
And just like that, you have a colorful, delicious, and nutrient-packed Rainbow Buddha Bowl. Grab a fork, dig in, and feel good about your healthy, vibrant meal. Trust me, you’ll feel like you just ate a rainbow (without the unicorn).
Health Benefits: Why This Bowl Will Make You Feel Amazing
1. Quinoa: A Complete Protein
Quinoa isn’t just trendy—it’s packed with all nine essential amino acids, making it a complete protein. It’s like the Swiss Army knife of grains. Plus, it’s high in fiber, magnesium, and B vitamins, which help keep your body running smoothly.
2. Chickpeas: The Protein and Fiber Powerhouse
Chickpeas are like the unsung heroes of the plant-based world. They pack in protein and fiber to help keep you full and satisfied. Bonus: They also regulate blood sugar and aid digestion. Think of them as little gut helpers.
3. Purple Cabbage: Packed with Antioxidants
Purple cabbage isn’t just pretty to look at—it’s loaded with antioxidants like anthocyanins, which help protect your body from damage. It’s also rich in vitamin C, which is key for immune health and skin that glows.
4. Carrots: Beta-Carotene for the Win
Carrots give you a healthy dose of beta-carotene, which your body turns into vitamin A. This helps keep your eyes sharp and your skin glowing. Plus, they add a natural sweetness to the bowl.
5. Avocado: Heart-Healthy Fats
Avocados aren’t just trendy—they’re full of monounsaturated fats that support heart health. They also make the bowl extra creamy and rich, which means more flavor in every bite.
6. Cucumber: Hydration in a Crunch
Cucumbers are made mostly of water, which means they’ll help keep you hydrated while offering a satisfying crunch. They’re low-calorie, making them the perfect veggie to add a fresh, light texture to your bowl.
7. Bell Peppers: Vitamin C Boost
Bell peppers are loaded with vitamin C, which helps boost your immune system and gives your skin a healthy glow. They’re also sweet and crunchy—what’s not to love?
8. Tahini: Healthy Fats and Creamy Goodness
Tahini (made from sesame seeds) is full of healthy fats and provides a creamy texture to your dressing. Plus, it’s a good source of calcium, magnesium, and iron—essential minerals for bone and muscle health.
9. Seeds: Texture and Nutrients
The seeds you add—sesame, hemp, and pumpkin—are packed with protein, fiber, and omega-3 fatty acids. They also add crunch and texture to your Buddha bowl, making every bite a bit more satisfying.
Conclusion
The Rainbow Buddha Bowl isn’t just a pretty plate of food—it’s a complete, balanced meal packed with nutrients that will keep you feeling energized and satisfied. It’s easy to make, totally customizable, and a great way to load up on your daily servings of veggies. Whether you’re meal-prepping for the week or just want something healthy and fresh for dinner, this bowl is where it’s at.
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