Save This Rainbow Buddha Bowl With Quinoa is a vibrant and nourishing feast for the senses. Packed with colorful vegetables, plant-based protein, and healthy fats, it is a wholesome meal that works perfectly for a light lunch or a satisfying dinner.
Save Combining the crunch of red cabbage and carrots with the creaminess of ripe avocado, this bowl offers a delightful variety of textures. The fluffy quinoa base makes it incredibly filling without being heavy.
Ingredients
- Grains: 1 cup quinoa (rinsed), 2 cups water, 1/2 teaspoon salt
- Protein: 1 cup cooked chickpeas (or drained canned chickpeas)
- Vegetables: 1 cup red cabbage (thinly sliced), 1 cup carrots (julienned), 1 cup cherry tomatoes (halved), 1 cup yellow bell pepper (sliced), 1 cup cucumber (sliced), 1 cup fresh baby spinach
- Healthy Fats & Toppings: 1 ripe avocado (sliced), 2 tablespoons toasted pumpkin seeds, 2 tablespoons sesame seeds
- Dressing: 3 tablespoons tahini, 2 tablespoons lemon juice, 1 tablespoon maple syrup or honey, 2 tablespoons water, 1 clove garlic (minced), salt and black pepper to taste
Instructions
- Step 1
- In a medium saucepan, bring 2 cups water to a boil. Add quinoa and 1/2 teaspoon salt. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let rest for 5 minutes, then fluff with a fork.
- Step 2
- While quinoa is cooking, prepare all vegetables: slice red cabbage, carrots, cherry tomatoes, bell pepper, cucumber, and avocado.
- Step 3
- In a small bowl, whisk together tahini, lemon juice, maple syrup or honey, minced garlic, water, salt, and black pepper until smooth. Add more water as needed to reach desired consistency.
- Step 4
- To assemble, divide quinoa evenly among 4 bowls. Arrange chickpeas, red cabbage, carrots, cherry tomatoes, bell pepper, cucumber, spinach, and avocado in colorful sections on top of the quinoa.
- Step 5
- Drizzle each bowl with tahini dressing. Sprinkle with pumpkin seeds and sesame seeds.
- Step 6
- Serve immediately and enjoy!
Zusatztipps für die Zubereitung
For a spicy kick, add a dash of sriracha or chili flakes directly to the tahini dressing. Always rinse your quinoa thoroughly before cooking to remove any natural saponins that can cause a bitter taste.
Varianten und Anpassungen
You can easily swap the chickpeas for grilled tofu or tempeh for a different protein profile. For extra nutrition and a warmer feel, try adding roasted sweet potato cubes or lightly steamed broccoli florets.
Serviervorschläge
Serve immediately for the freshest flavor. If you have leftovers, they can be refrigerated for up to 2 days; however, it is best to store the avocado and dressing separately to prevent the vegetables from wilting.
Save This Rainbow Buddha Bowl is a simple yet effective way to eat the rainbow. With its balance of textures and the zingy tahini dressing, it is sure to become a staple in your healthy meal rotation.
Recipe FAQs
- → What makes a rainbow buddha bowl colorful?
The vibrant colors come from red cabbage, orange carrots, yellow bell peppers, red cherry tomatoes, green cucumber and spinach, plus creamy green avocado arranged in sections over the quinoa base.
- → How long does this bowl keep in the refrigerator?
Store assembled bowls without avocado and dressing for up to 2 days. Add fresh avocado and drizzle with dressing just before serving for best texture and flavor.
- → Can I use different grains instead of quinoa?
Absolutely! Brown rice, farro, bulgur, or cauliflower rice all work well. Adjust cooking time according to your chosen grain package directions.
- → What protein alternatives work in this bowl?
Try grilled tofu, tempeh, edamame, black beans, or even roasted chicken if you eat meat. The bowl is versatile and adapts to various protein preferences.
- → How do I make the tahini dressing smoother?
Whisk tahini with warm water first to break up clumps, then add lemon juice and sweetener. The dressing should be creamy and pourable. Adjust consistency with additional water as needed.
- → Is this bowl suitable for meal prep?
Yes! Prepare quinoa, chop vegetables, and make dressing ahead. Store components separately in airtight containers and assemble when ready to eat throughout the week.