Nourish Your Body & Soul: The Ultimate Vegetarian Buddha Bowl (So Vibrant & Easy!)
Okay, healthy food lovers and anyone craving a bowl of pure goodness! Are you ready to create a meal that’s not just incredibly delicious and satisfying, but also a feast for the eyes and packed with amazing nutrients? If you're dreaming of a vibrant, customizable, and totally feel-good dish, then you have landed in the perfect spot!
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A Symphony of Textures & Flavors: From the fluffy quinoa and creamy avocado to the crispy roasted broccoli, crunchy carrots, and juicy tomatoes, every bite is an adventure. The Luscious Lemon-Tahini Dressing: This dressing is everything! Creamy tahini, zesty lemon, a hint of sweetness from maple syrup, and savory notes from soy sauce and garlic – it ties all the components together beautifully. Packed with Plant-Powered Goodness: Loaded with fiber, plant-based protein, healthy fats, vitamins, and minerals. Beautifully Vibrant & Customizable: Eat the rainbow! Feel free to swap in your favorite grains, proteins, and veggies. Surprisingly Easy to Assemble: While it looks impressive, it’s mostly about prepping your components and then arranging them artfully.
A Nourishing & Satisfying Lunch or Dinner: Perfect for a healthy reset. Impressive (and Healthy!) Meal Prep: Cook components ahead and assemble bowls all week. A Delicious Way to Eat More Veggies: It makes healthy eating exciting! A Light Yet Filling Meatless Meal: Perfect for Meatless Mondays or any day of the week. Feeling Absolutely Amazing After You Eat!
Roast Your Broccoli: Get those florets tender and slightly crispy with a beautiful char. Cook Your Quinoa: If you haven't already, get that fluffy base ready. Whip Up the Dressing: Whisk together that incredible lemon-tahini dressing. Prep Your Fresh Goodies: Halve tomatoes, shred carrots, slice avocado, rinse chickpeas. Assemble Your Masterpiece: Start with a bed of greens, then artfully arrange all your wonderful components. Drizzle & Devour: Generously drizzle with dressing and enjoy every wholesome bite!
Vegetarian Buddha Bowl
1 cup cooked quinoa (or your favorite grain like brown rice or farro) 1 cup canned chickpeas, drained and rinsed thoroughly 1 large head of broccoli, cut into bite-sized florets (about 3-4 cups of florets) 1 cup cherry or grape tomatoes, halved 1 cup shredded carrots 1 ripe avocado, pitted, peeled, and sliced 2-3 cups baby spinach, mixed greens, or your favorite leafy greens For Roasting Broccoli: 1 tablespoon olive oil Salt and freshly ground black pepper, to taste
For the Lemon-Tahini Dressing: 2 tablespoons olive oil 1 tablespoon fresh lemon juice (more to taste) 1 tablespoon tahini (ensure it's well-stirred) 1 teaspoon maple syrup (or agave nectar) 1 teaspoon soy sauce (or tamari for gluten-free) 1/2 teaspoon garlic powder Salt and freshly ground black pepper, to taste 1-2 tablespoons water, to thin (optional, as needed) 
Roast the Broccoli: Preheat your oven to 400°F (200°C). On a large baking sheet, toss the broccoli florets with 1 tablespoon of olive oil, a pinch of salt, and a few grinds of black pepper. Spread them in a single layer. Roast for 15–20 minutes, flipping halfway, until the broccoli is tender-crisp and slightly charred at the edges. Cook Quinoa (if needed): While the broccoli is roasting, if you haven't already, prepare the quinoa according to the package instructions. Fluff with a fork when done. Whip Up the Dressing: In a small bowl or jar, whisk together all the dressing ingredients: 2 tablespoons olive oil, lemon juice, tahini, maple syrup, soy sauce (or tamari), and garlic powder. Season with salt and pepper to taste. If the dressing is too thick, whisk in 1-2 tablespoons of water, a little at a time, until it reaches your desired drizzling consistency. Taste and adjust lemon, salt, or sweetness if needed. Prep Remaining Fresh Ingredients: Rinse and drain the chickpeas. Halve the cherry tomatoes. Shred the carrots (if not using pre-shredded). Slice the avocado. Assemble Your Beautiful Bowls: Divide the baby spinach or mixed greens evenly between two large serving bowls, creating a fresh bed for your toppings. Arrange the Goodness: Artfully arrange the cooked quinoa, rinsed chickpeas, roasted broccoli, halved cherry tomatoes, shredded carrots, and sliced avocado in distinct sections on top of the greens in each bowl. Drizzle with Dressing: Generously drizzle the prepared lemon-tahini dressing over each Buddha Bowl. Serve and Savor: Serve immediately and enjoy every vibrant, flavorful, and nourishing bite of your homemade Vegetarian Buddha Bowl!
Large Baking Sheet Small Saucepan (for quinoa, if not pre-cooked) Small Bowl or Jar (for dressing) Whisk Large Serving Bowls Cutting Board & Sharp Knife Measuring Cups & Spoons
Don't Overcrowd the Roasting Pan: For perfectly roasted, slightly crispy broccoli, make sure the florets are in a single layer on the baking sheet with some space between them. Tahini Texture: Good quality tahini should be runny, especially after stirring (the oil can separate). If your tahini is very thick, you might need a bit more water in the dressing to get it to a pourable consistency. Make it Your Own! Buddha Bowls are incredibly versatile. Feel free to: Swap the Grain: Use brown rice, farro, couscous, or even cauliflower rice. Change the Protein: Add roasted sweet potatoes, baked tofu or tempeh, lentils, or edamame. Vary the Veggies: Roasted cauliflower, bell peppers, zucchini, beets, or raw cucumber, radishes – almost anything goes! Add Crunch: Sprinkle with toasted nuts or seeds like pumpkin seeds, sunflower seeds, or chopped almonds.
Dressing is Key: A delicious dressing really brings a Buddha Bowl to life. Feel free to experiment with other dressings too, like a peanut sauce, a green goddess dressing, or a simple vinaigrette. Meal Prep Like a Pro: Cook your grain and roast your veggies ahead of time. Store them in separate containers in the fridge. Chop fresh veggies and make the dressing. Then, assembly is a breeze for quick lunches or dinners! Avocado is best sliced just before serving to prevent browning.
Add a Sprinkle of Spice: A pinch of red pepper flakes or a dash of sriracha in the dressing can add a nice kick. Extra Herbs: Fresh cilantro, parsley, or mint can add another layer of freshness. A Squeeze of Lime: For an extra zesty finish.
Calories: 589 kcal (Around 29% of a 2000-calorie daily intake – a perfectly satisfying and nutrient-dense meal!) Protein: 15g (A good 31% of your daily needs from plant-based sources!) Total Fat: 36g (56% DV – Primarily healthy unsaturated fats from avocado, olive oil, and tahini!) Saturated Fat: 5g (32% DV)
Total Carbohydrates: 57g (19% DV – Complex carbs from quinoa and veggies for sustained energy!) Sugars: 9g (11% DV – Mostly natural sugars from veggies and a touch from maple syrup.)
Cholesterol: 0.0mg (0% DV – That's the beauty of plant-based!) Sodium: 697mg (30% DV – Can be adjusted by being mindful of added salt and soy sauce.)
Vitamin A: 14321IU (An outstanding 286% DV! Carrots and leafy greens are powerhouses!) Vitamin K: 231µg (A massive 220% DV! Leafy greens and broccoli are superstars!) Manganese: 2mg (102% DV) Vitamin C: 83mg (A fantastic 101% DV! Broccoli, tomatoes, and lemon juice deliver!) Fiber: 17g (A whopping 70% DV! This bowl is a fiber champion for digestive health!) Folate: 259µg (65% DV – Greens, chickpeas, and avocado are excellent sources!) Vitamin B6: 1mg (54% DV) Vitamin E: 6mg (43% DV) Potassium: 1508mg (43% DV) Magnesium: 168mg (42% DV) Phosphorus: 413mg (41% DV) Copper: 0.77mg (39% DV) Vitamin B1 (Thiamin): 0.45mg (30% DV) Iron: 5mg (30% DV) Vitamin B2 (Riboflavin): 0.47mg (28% DV) Vitamin B5 (Pantothenic Acid): 2mg (22% DV) Vitamin B3 (Niacin): 4mg (22% DV) Zinc: 3mg (22% DV) Calcium: 153mg (15% DV) Selenium: 9µg (13% DV)
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