Hi, this recipe is one that I found on Instagram and screenshotted it, I am afraid I cut out the users name and now don't know where I can find it again. So, I have included a picture of it, and if you happen to know the users @..... then leave a comment and I'll add it in. Also, the 'options' below are just to get you started, to make a buddha bowl you will always need a protein, a whole-grain (although it can really be any old carbohydrate, not specifically whole-wheat one) , some fats and some veg. But, what these are specifically, is really up to you and the ideas below are just suggestions. If you are unsure of something, leave a comment and I'll get back to you with some suggestions and ideas for you. For me, I chose: salmon and some cannellini beans for protein, hummus for fats, couscous for wholegrains and red cabbage, tomatoes, spinach, red onion and tender stem broccoli for vegetables. Plus, a sprinkling of seeds on top as well. It was really nice and I enjoyed the hummus and salmon, it was actually a very nice combination and the seeds added a nice crunch too. If you like, you could make your own themed bowls e.g. a Tandoori style bowl (using tandoori chicken and adding spices into the wholegrains and veg), a Mediterranean Bowl (falafels, hummus and leafy greens), Mexican Bowl (sweetcorns, salsa, minced beef or shredded chicken in a tomato sauce). I hope this helps. Enjoy!
-Vegan {If using certain options}
-Dairy-Free {If using certain options}
-Gluten-Free {If using certain options}
-No Nuts {If using certain options}
-Main Meal
Dietary Info, is quite hard for this one as you have to pick your own combinations and obviously not all suit each diet. So, you can manipulate the options to create all diets but you will have to be aware of what you are choosing.
Ingredients:
[protein: pick one or two]
-tofu {chopped into cubes and pan fried. I would say about 1/3 to 1/2 a block of tofu per person}
-beans {If from a tin: drain and rinse, before serving. If dried, soak overnight and boil as well, if needed. Half a tin (200g cooked) per person}
-chicken {pan fried in strips is faster, alternatively, roast it. One chicken breast or two thighs/drumsticks per person}
-salmon {baked on a tray in the oven or pan fried. One fillet per person. I baked mine in parcels of oiled tin foil for 25mins @ 190℃}
-chickpeas {If from a tin: drain and rinse, before serving. If dried, soak overnight and boil as well, if needed. Half a tin (200g cooked) per person}
-lentils {If from a tin: drain and rinse, before serving. If dried, soak overnight and boil as well, if needed. Half a tin (200g cooked) per person}
[healthy fats / dressings: pick one or two ]
-avocado
-tahini
-hummus
-nuts
-olive oil
-dressing
[wholegrains: pick one]
-wild rice {any rice is fine: white, brown, pilau, red, black, basmati, jasmine}
-bulgur wheat {alternatively use cous cous}
-quinoa
-buckwheat
-freekeh
-wholegrain pasta {ordinary pasta also works, as would chickpea / pulses pasta}
[veggies / leafy greens: pick at least two]
-bell pepper
-cucumber
-tomatoes
-cabbage
-broccoli
-zucchini {courgette}
-spinach
-arugula {rocket}
-kale
Method:
1: Cook your protein option as instructed above.
2: Then, according to packet instructions cook your wholegrains option as well. Make sure to check timings in advance, so your pasta isn't ready way before your chicken for example. Alternatively, wholegrains can be made in advance and eaten cold in a buddha bowl.
3: While cooking, prepare your veg and dressings. Chopping, dicing and mixing. You may want to think about how to present your veg nicely in a bowl, so try different chopping techniques:
4: Once everything is cooked, chopped and ready. You can start to assemble:
-First, create a base with your wholegrains
-Then, in one 1/3 place the protein
-In another, the veg
-And, another the dressings.
5: Drizzle with extra olive oil, if you wish and scatter with seeds. Serve.
While you're here, I have a Pinterest for all my recipes where you can save them to boards for the future and categorise them into different types of recipe e.g Sunday Dinners, picnic ideas etc. My account is @hazellikestocook, or find the link below. Also, I have a whole blog post explaining this in more detail here and https://hazelscookingandbakingblog.blogspot.com/2021/02/pinterest.html.
https://pin.it/5xDvARk - my profile
This recipe:
https://pin.it/TbG7W4Y
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