.svg)
Sign Up for new Healthy Recipes
Introduction
The Buddha bowl concept emerged in the early 2000s, inspired by the Buddhist principle of mindful eating and taking only what one needs. These nourishing meal bowls, featuring a colorful array of plant-based ingredients, gained popularity as a flavorful way to embrace a healthier lifestyle. Originating from the West Coast's thriving vegetarian and vegan communities, the Buddha bowl has since spread worldwide, evolving to incorporate regional flavors and ingredients. This vibrant black bean variation pays homage to the traditional Mexican cuisine, blending its iconic staples with the nourishing philosophy of the Buddha bowl.
Ingredients
• 4 cups chopped mixed veggies (such as broccoli, cauliflower, bell peppers, carrots, etc.), cut into bite-sized pieces
• 2 cups cooked black beans, rinsed and drained
• 2 ripe avocados, pitted and sliced
• 1 cup cooked quinoa or brown rice
• 1/4 cup extra virgin olive oil, divided
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste
• 2 tablespoons chopped fresh cilantro or parsley, for garnish
Step 1:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with non-stick cooking spray.
Step 2:
Spread the chopped mixed veggies on the prepared baking sheet in a single layer. Drizzle with 2 tablespoons of olive oil and season with salt and pepper. Toss to coat evenly.
Step 3:
Roast the veggies in the preheated oven for about 15-20 minutes, or until they are tender and lightly browned, stirring once halfway through.
Step 4:
While the veggies are roasting, make the dressing by whisking together the remaining 2 tablespoons of olive oil, lemon juice, minced garlic, cumin, chili powder, smoked paprika, and a pinch of salt and pepper in a small bowl.
Step 5:
In a large mixing bowl, combine the roasted veggies, black beans, sliced avocado, and cooked quinoa or brown rice.
Step 6:
Drizzle the dressing over the bowl and gently toss to coat everything evenly.
Step 7:
Garnish the Buddha bowl with chopped fresh cilantro or parsley, if desired.
Q: Can I use frozen veggies instead of fresh?
A: Yes, you can use frozen veggies for convenience. Just be sure to thaw and pat them dry before roasting to ensure they crisp up properly.
Q: Is it okay to substitute different beans or grains?
A: Absolutely! You can swap out the black beans for chickpeas, lentils, or your favorite bean variety. Similarly, you can use brown rice, farro, or another whole grain instead of quinoa.
Q: How do I prevent the avocado from browning?
A: To help prevent the avocado from browning, you can toss the slices with a bit of lemon or lime juice before adding them to the bowl.
• For vegan or vegetarian diets, substitute plant-based protein sources like tofu or tempeh for the black beans.
• You can use pre-roasted or grilled veggies to save time.
• Add a squeeze of fresh lime juice to the dressing for an extra zing.
• This recipe is gluten-free, nut-free, and can be made soy-free.
• For a heartier meal, consider adding cooked grains like quinoa or brown rice.
Divide the Buddha bowl mixture evenly among 4 serving bowls. Serve warm or at room temperature.
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. The avocado may brown slightly, but the flavors will still be delicious.
To save time, you can roast the veggies and cook the grains in advance. The dressing can also be prepared ahead of time and refrigerated until ready to use.
- Use a variety of textures and colors in your veggie selection for a visually appealing and nutritious bowl.
- Don't overcrowd the veggies on the baking sheet to ensure even roasting.
- Adjust the seasoning to your taste preferences by adding more or less of the spices.
For added protein, you can include cooked chicken, shrimp, or tofu. You can also experiment with different dressings, such as a tahini-based sauce or a cilantro-lime vinaigrette.
This Buddha bowl pairs well with a refreshing beverage like iced tea or lemonade. You can also serve it with a side salad or some crusty bread for dipping in the dressing.
This recipe is suitable for all seasons as it utilizes a variety of vegetables that are widely available year-round. However, it may be most enjoyable in the warmer months when fresh produce is at its peak.
This recipe is gluten-free, nut-free, and soy-free. It does not contain dairy or eggs. However, it includes legumes (black beans) and may contain traces of wheat or soy if using store-bought grains or dressings.
