This vibrant Quinoa Buddha bowl is a nutrient-dense, plant-based meal that combines the goodness of quinoa, roasted vegetables, and a citrus-tahini dressing. It's a perfect option for health-conscious individuals looking for a balanced and satisfying meal. Rich in fiber, protein, and healthy fats, this bowl supports overall well-being and energy.
📊 Nutritional Information (per serving)
Protein: 15g
Carbs: 60g
Fats: 20g
Fiber: 8g
🥘 Ingredients
- 1 cup of quinoa, rinsed and drained
- 2 cups of water or vegetable broth
- 2 tablespoons of olive oil
- 1 large sweet potato, peeled and cubed
- 1 large carrot, peeled and sliced
- 1 large red bell pepper, seeded and sliced
- 1 small red onion, thinly sliced
- 2 cloves of garlic, minced
- 1/4 cup of freshly chopped kale
- 1/4 cup of chopped fresh parsley
- 2 tablespoons of freshly squeezed lemon juice
- 1 tablespoon of tahini
- Salt and pepper to taste
- Optional: avocado, nuts, or seeds for topping
👨🍳 Instructions
- Preheat the oven to 425°F (220°C).
- In a medium saucepan, bring the quinoa and water or broth to a boil. Reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender and fluffy.
- While the quinoa cooks, toss the sweet potato, carrot, bell pepper, and red onion with olive oil, salt, and pepper on a baking sheet. Roast in the oven for about 20-25 minutes or until the vegetables are tender and lightly browned.
- In a small bowl, whisk together the lemon juice and tahini to make the dressing.
- Once the quinoa and vegetables are ready, assemble the bowls by placing a scoop of quinoa on the bottom, followed by a variety of roasted vegetables, a sprinkle of kale and parsley, and a drizzle of the citrus-tahini dressing.
- Season with salt and pepper to taste, and top with optional ingredients like avocado, nuts, or seeds if desired.
💪 Health Benefits
- High in fiber and protein to support digestive health and satiety
- Rich in vitamins and minerals from the variety of colorful vegetables
- Good source of healthy fats from the tahini and olive oil
- May help lower cholesterol and blood pressure due to the soluble fiber and potassium content
💡 Chef’s Tips
- Customize your Buddha bowl with your favorite seasonal vegetables and toppings
- Prepare the quinoa and roasted vegetables in advance to make assembly easier and faster
- Experiment with different citrus fruits and herbs to create unique flavor variations in the dressing
📦 Storage Instructions
Store any leftover quinoa and roasted vegetables in separate airtight containers in the refrigerator for up to 3 days. Assemble the bowls just before serving for the best flavor and texture.
Quick Info
Total Time
45 min
Servings
4