Healthy Buddha Bowl with Quinoa, Avocado, and More
This Buddha Bowl recipe offers each bite a mix of creamy, crunchy, and savory. To be sure, it brings together nutrient-packed ingredients like quinoa, avocado, chickpeas, and more, for a dish that satisfies your hunger and fuels your body with essential nutrients.
Skill Level: Beginner
To demonstrate, this recipe is perfect for beginners due to its simple preparation steps and minimal cooking requirements. It’s a great way to learn how to combine fresh ingredients for maximum flavor and health benefits.
Health Benefits
Each component of this Buddha Bowl has been chosen for its health properties. To this end, it includes:
- Quinoa is a complete protein containing all nine essential amino acids.
- Avocado is high in healthy fats that help absorb other nutrients.
- Chickpeas provide fiber and protein.
- Vegetables like tomatoes, cucumbers, and carrots are high in vitamins, minerals, and antioxidants.
- Eggs offer a high-quality protein and essential nutrients.
Time and Servings
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 2
Buddha Bowl Recipe
Ingredients
- Quinoa: 100 grams (3.5 ounces)
- Avocado: 1 large, sliced
- Cooked chickpeas: 150 grams (5 ounces)
- Cherry tomatoes: 100 grams (3.5 ounces), halved
- Cucumber: 100 grams (3.5 ounces), sliced
- Carrot: 100 grams (3.5 ounces), julienned
- Eggs: 2 large, hard-boiled and halved
Step-by-Step Instructions
- Cook Quinoa: Rinse 100 grams of quinoa under cold water. In a pot, bring 200 ml of water to a boil, add quinoa, reduce to a simmer, cover, and cook for 15 minutes. Remove from heat and let sit, covered, for 5 minutes.
- Prepare Vegetables: While quinoa cooks, slice the avocado, halve the cherry tomatoes, slice the cucumber, and julienne the carrot.
- Boil Eggs: Place eggs in a saucepan, cover with water, bring to a boil, then cover and remove from heat. Let sit for 10 minutes, then cool in ice water before peeling and halving. (Or see method 2)
- Assemble the Bowl: Divide the cooked quinoa between two bowls. Arrange the avocado, chickpeas, tomatoes, cucumber, carrots, and halved eggs attractively over the quinoa.
Recipe Shortcuts
- Use canned chickpeas and pre-cut mixed vegetables to save on prep time.
- Purchase pre-cooked and pre-packaged quinoa if available.
Tips for Perfect Eggs and Quinoa
- Quinoa: Ensure the water-to-quinoa ratio is 2:1 for fluffier grains.
- Eggs: For easy peeling, add a teaspoon of baking soda to the boiling water.
Eggs Method 2:
Alternatively, I have found that boiling eggs for 12 minutes (no more, no less and no lid) makes the perfect egg, with no green or darken edge around the perfectly yellow yolk! Drain and then soak in cold water for 10 minutes. Try it yourself.
Optional or Replacement Ingredients
- Swap quinoa for brown rice or couscous.
- Replace chickpeas with lentils or black beans.
- Any seasonal vegetable can be used in place of those listed.
Nutritional Information (per serving)
- Calories: ~450
- Protein: 18 grams
- Fat: 20 grams
- Carbohydrates: 50 grams
- Fiber: 12 grams
Origin and Folklore of the Buddha Bowl
The concept of the Buddha Bowl is rooted in the balance and variety of ingredients that aim to align with a holistic approach to eating, symbolically reflecting the balanced life and teachings of Buddha (the awakened).
The Buddha Bowl is so named because it embodies principles that resonate deeply with the teachings of Buddha, particularly those emphasizing balance and moderation.
Buddha taught the Middle Way, a path of moderation away from the extremes of self-indulgence and self-mortification.
This philosophy can be reflected in the Buddha Bowl, a concept of balanced eating. Each ingredient in the bowl—grains, proteins, and a variety of vegetables—contributes to a well-rounded meal that nourishes the body and satisfies the palate without excess.
With this in mind, the bowl’s simple yet diverse components encourage mindfulness and appreciation of the present moment, a core aspect of Buddhist practice.
To put it another way, choosing such a meal, we are reminded of the importance of harmony and simplicity in daily life, echoing the serene and balanced approach that Buddha advocated.
Essential Nutrients
This Healthy Buddha Bowl is chock full of nutritious ingredients that come together to create a satisfying and healthful dish.
What’s more, it is perfect for anyone looking to infuse their diet with a balance of protein, fats, and carbohydrates.
It’s a testament to how delicious healthy-eating can be!
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