Have you ever made a Buddha Bowl for lunch? These versatile bowls are healthy, filling, and delicious. But do you know the beautiful story behind the origin of these plant-based meals in a bowl?
Legend has it that Buddha Bowls originated with the original Buddha, Siddhartha Gautama, who is thought to have lived in South India sometime between the 4th and 6th century.
The legend says that Buddha lived a simple spiritual life and was a teacher and an ascetic. Once during the day, for his meal, he would take an empty bowl and walk through the village. The villagers would share some of their vegetarian food ( fruit, vegetables, and grains) with Buddha by placing it in his bowl for him to have a meal. This practice was part of a humble tradition that continued with Buddhist monks, who would receive offerings of fruits, vegetables, and grains from the community.
Who Coined The Phrase?
In 2013, Martha Stewart coined the name “Buddha Bowl” with a recipe featured in her cookbook, Meatless. Since then, the name for these type of bowls has caught on and has become popularized, appearing on restaurant menus, blogs, cookbooks and magazines around the world.
Prior to that you may have heard these type of salad meal bowls referred to as “Power Bowls” or “Nutrient Bowls” and in the 70’s,
” Hippie Bowls.”
The idea of today’s Buddha Bowls is to create a balanced meal in a single bowl using a mix of grains or noodles, proteins, vegetables, and toppings and often from whatever you have available to use up in your fridge. The emphasis being on nutrient dense power foods!
Step-by-Step Guide to Building A Buddha Bowl
1. Choose A Base: Grains & Greens
Your base can be a combination of grains and or leafy greens. Cook your grains or noodles according to the package instructions and wash and dry your greens and chop. Some popular (gluten-free) choices are:
- Quinoa: Protein-packed and fluffy.
- Brown Rice: Nutty and hearty.
- Millet: Light and nutrient packed
- Spinach: Mild and nutrient-rich.
- Kale: Robust and full of vitamins
- Kasha/Buckwheat: Hearty and healthy
- Rice Noodles: I love a thin rice noodle in my bowl
2. Add Plant-Based Protein
Boost your bowl with some plant-based protein. Cook your protein of choice, season it well, and pile it on top of your base. Here are a few plant-based options:
- Tofu: Crispy or marinated recipe, depending on your taste.
- Chickpeas or black beans:
- Tempeh: Nutty and slightly tangy.
- Cooked lentils: healthy
3. Layer With A Variety of Veggies
Choose a variety of textures and flavors. Veggies can be roasted, steamed, or fresh. Great options include:
- Roasted Sweet Potato Chunks: Sweet and satisfying.
- Cucumbers: Crisp and refreshing.
- Avocado: Creamy and rich and add healthy fat
- Bell Peppers: Vibrant and sweet.
- Tomatoes: In season and full of lycopene
- Sprouts: Healthy enzymes
- Pickled Red Cabbage: 10 minute version
- Cooked broccoli: healthy cruciferous vegetable
- Fresh figs halved: Flavorful and interesting
4. Add Some Crunch
For that extra crunch and healthy fat, sprinkle on some:
- Nuts: Slivered almonds, walnuts, or cashews.
- Seeds: Pumpkin, sunflower, or chia seeds.
- Olives: healthy fat and tasty
5. Drizzle your favorite dressing over the bowl.
Here are some ideas:
- Tahini Lemon Dressing: Creamy and tangy and oil-free
- Spicy Sriracha Sauce: A kick of heat.
- Balsamic Vinaigrette: Sweet and savory.
- Simple Splash of Lemon or Lime: Fresh and light.
- Maple Tahini Dressing: A touch of maple syrup with tahini
Mix and Match: Personalize Your Bowl
The best part about Buddha Bowls is their versatility. It is more of an idea than a recipe. Swap out ingredients based on your preferences or what you have on hand. Want to add a bit of fruit? Go for it! Feeling like a spicy kick? Add some jalapeños. The possibilities are endless, and the only limit is your imagination!
In the end, you will have an easy delicious, balanced plant-based meal using grains, greens, protein, vegetables, healthy fat, and dressing.
Look for my upcoming post for my favorite
“Summer Harvest Buddha Bowl” using seasonal summer vegetables.
My Notes:
1. One of my photos is AI generated. Can you tell which one?
