Buddha Bowl is a nourishing meal consisting of small portions of various healthy foods, all placed in one bowl. It’s a recipe with no strict guidelines, You can pick and choose according to choice and whatever is available in hand. However for a perfect, well balanced Buddha Bowl there is a basic break down and i.e. 15 percent protein, 25 percent whole grains, 35 percent vegetables, 10 percent sauce, and 15 percent extras, like nuts, seeds, or sprouts. Buddha bowl can be made vegetarian, vegan too, or with the meat of your choice.
Buddha bowl is a colourful/vibrant dish and is a perfect diet to follow. As Nutritionists tell us to eat foods of many different colours in order to get a wide range of nutrients, Buddha bowl meals fit into the scenario of healthy, nutritious meal very well. I personally find buddha bowl a very satisfying meal for the body as well as for the soul. All the ingredients that make a Buddha bowl are fresh and full of nourishment. The image above tells you what all went into the making of my buddha bowl. In addition to that I have few sauces and dressings for you here, Pick up any of them, they are great with Buddha bowl.
Garlic stir-fry red rice, which in itself is a healthy hearty meal.
Red Rice is a variety of rice which is an unhulled or partially hulled rice that includes a red husk. Red rice has a nutty flavour, and a higher nutritional value, It is fibre rich content, Vitamin B1 & B2, iron and calcium.
I have used Truefarm Organic Red Rice today, which tasted great and made my buddha bowl a complete healthy meal.
How to cook red rice:
Soaking the rice is very important: Wash the rice thoroughly, discard any dirt. Place in a bucket, cover with water. Soak for at least 2 hours.
To Cook: Fill about 3 cups of water in a large pot. Bring to a boil. Add salt to taste. Add one cup of soaked red rice. Bring the liquid back to a boil, then immediately lower the heat to a gentle boil. That way the rice is cooked all the way through evenly. Cook for about 8-9 minutes at a bubbly simmer.
Once you feel that the rice is done, drain the liquid from the rice using a fine mesh colander. Do NOT rinse. Discard the liquid. Set aside to cool.
Garlic stir-fry red rice:
In a wok add a tiny bit of oil and 6 to 7 cloves of garlic minced, as the garlic starts to brown add the cooked rice and mix well. Add salt according to the taste and cook for 5 minutes on a medium flame.
Once you have turned off the heat add chopped coriander and mix well.
Masala Chickpeas are another component of our buddha bowl today. And it’s ridiculously healthy – loaded with protein. This chickpea recipe is actually my moms. She makes the best masala chickpeas in the world.
2 cups of boiled chickpeas
1 tablespoon of oil
A pinch of Asafetida (Hing)
1/2 teaspoon of cumin
1 tablespoon and channa masala
1/2 a teaspoon of amachoor powder
Salt to taste
Chilly powder to taste
In a wok add the oil and keep it on a medium flame. Add Asafetida and cumin seeds, then add the boiled chickpeas and cook for 5 to 6 minutes.
Add channa masala, amachoor powder, chilly powder, and salt and mix well with gentle hands. Be careful not to smash the chickpeas. Let them cook for another 5 minutes and turn off the heat.
To this red rice Buddha bowl, I have also added sautéed French beans along with other salad vegetables.
Cherry tomatoes, spring onion, carrots, cucumber, sprouts along with ice lettuce and purple cabbage. You can pick and choose any salad vegetables available with you at that time.
However before we head to how to assemble buddha bowl, I will quickly tell you how to sauté French beans.
sautéed French beans
Few fresh French beans
3 to 4 garlic cloves
1/2 a spoon of oil
Salt and freshly crushed black pepper
We will need to blanch the beans before we sauté them.Here is how to:
Bring a large pot of water to boiling. Fill a large bowl with ice water.
Carefully lower the green beans into the boiling water.
Boil small beans for 2 minutes, medium beans for 3 minutes, and large beans for 4 minutes.
Take them out of boiling water and cool the beans quickly by plunging them into ice water.
Add the oil in a pan and add the minced garlic cloves to the hot oil. Take the balanced beans out of the water and pat them dry, quickly add the beans to the garlic and oil and saute for 3 to 4 minutes. Add salt and pepper according to taste. Beans are ready to be a part of Buddha bowl.
Carefully assemble all the prepared components to a bowl along with fresh salad. Make sure you place all the ingredients in an artistic manner and in the end drizzle the sauce of your choice on the top.
Have a healthy Hearty meal and enjoy!