Not all Buddha bowls are created equal. Discover ways to make a very scrumptious and nutritious Korean-inspired Buddha bowl that can fulfill your style buds and nourish your physique. Seize a fork, I hope you’re hungry!
If I might eat one dish on a regular basis it could positively be this scrumptious Buddha bowl. I like Buddha bowls, however they’re not all the identical. As fairly as these veggie and grain bowls might be, they usually lack taste and soul. This Korean-inspired Buddha bowl is bursting with taste, texture, and vitamin. Made with roasted candy potatoes, gochujang marinated tempeh, massaged kale, and kimchi; this buddha bowl is the right steadiness of candy, savory, and spicy. With all the suitable textures, right down to the crunchy black sesame seeds for garnish, you can’t go fallacious with this brilliant and delightful bowl.
Why We Love It
- Balanced and wholesome
- Scrumptious
- Excellent for meal prep
- Easy healthful elements
- Excessive in protein and fiber
What’s a Buddha Bowl
A Buddha bowl is a vegetable and grain bowl impressed by the Macrobiotic philosophy of vitamin. Macrobiotic is an consuming and way of life protocol that originated in Japan within the 60s. Whereas I don’t subscribe to most of the principals of this fashion of consuming, I like the idea of the balanced Buddha bowl.
The 5 key elements of a Buddha bowl are:
1. WHOLE GRAIN: brown rice, quinoa, millet, farro, and so forth
2. LEGUME: tofu, black beans, lentils, roasted chickpeas, and so forth
3. STARCHY VEGETABLE: candy potato, butternut squash or pumpkin
4. GREEN VEGETABLE spinach, broccoli, kale, cauliflower, and so forth
5. HEALTHY FAT: avocado, nut butter, nuts, seeds, tahini, olives
The commonest complete grains utilized in trendy American bowls are brown rice and quinoa, although any can be utilized. The legume class contains beans, lentils, and soy merchandise like tofu and tempeh. You in all probability can guess that my starchy vegetable of alternative is all the time a candy potato. And wholesome fat are sometimes avocado and tahini sauce, not oil based mostly dressings and sauces. The macrobiotic protocol recommends sure quantities of every of those meals classes, however I don’t observe their guidelines. I wish to construct my bowl with an equal quantity of every little thing however the wholesome fats––possibly an additional serving to of inexperienced veggies. The wholesome fats I add for a satisfying final contact. Buddha bowls are colourful meals; nearly like an entree salad that hasn’t been tossed fairly but.
One in all my favourite issues about Buddha bowls is that they make meal prep straightforward. Roast, steam, boil, and wash quite a lot of veggies and grains in your time off, then combine and match the elements all through the week to create new and thrilling mixtures. Right here’s a hyperlink to an entire Buddha bowl meal plan I created.
The Star Substances
This Korean-inspired Buddha bowl is made with among the most flavorful and nourishing elements. As a Korean impressed recipe I utilized gochujang paste to provide the marinated tempeh a wealthy umami taste and delicate spiciness. Maintain studying to be taught extra about this and the opposite elements.
Gochujang paste
Gochujang is a Korean purple pepper paste constructed from fermented soy beans, purple chili peppers, and sugar. It’s delightfully candy, savory, and spicy all on the similar time. For this recipe we use gochujang within the tempeh marinade. Gochujang is mixed with soy sauce, balsamic vinegar, and maple syrup to create a silky sauce. The tempeh is then marinated for a minimum of 4 hours, however in a single day is finest. Gochujang is offered in several spiciness ranges, so select the one that’s finest for you. Search for gochujang at your native Asian grocery retailer, well being meals shops, and on-line. Make sure the one you purchase is vegan.
Tempeh
Maybe my favourite soy product is tempeh. Tempeh is a fermented soy bean cake. Like tofu, marinated tempeh soaks up the flavour of its marinade, and has a meaty texture when cooked. Although, not like tofu, the meaty texture of tempeh is rather a lot denser. Tempeh is a terrific supply of plant-based protein––18 grams per serving. Search for it at your native well being meals retailer.
Kimchi
One other Korean culinary gem is kimchi, spicy fermented cabbage. When you like sauerkraut and pickles, you’ll love kimchi. Kimchi has a tart and tangy taste with the right crunch. As a fermented product, it’s wealthy in probiotics. Kimchi is made with cabbage, inexperienced onion, peppers, and carrots. It’s usually offered with shrimp paste added, so remember to examine the label. Vegan kimchi is obtainable at Asian grocery shops and well being meals shops.
Kale
It’s not a Buddha bowl with out the inexperienced vegetable. Any will work on this recipe, however I like kale finest. To make it tender and scrumptious, therapeutic massage the kale with the tahini dressing. Massaging kale breaks down the leaf’s cell wall which helps your physique digest and metabolize extra of this superfood’s vitamins.
Tahini
Tahini is a creamy easy sesame seed paste. It’s a nice supply of calcium, and one in all my favourite sources of wholesome fats. On this recipe, tahini is used to make an expensive sauce that may be drizzled on nearly something.
Candy Potato
No bowl of mine can be full with out my favourite ingredient. Roasted candy potatoes add sweetness and earthiness to steadiness out the savory flavors within the bowl. They’re additionally a improbable supply of beta-carotene, vitamin C, and fiber. Use any form of candy potato for this bowl. I often roast a mix of orange candy potatoes and white fleshed Korean candy potatoes. Korean candy potatoes are starchier than “American” candy potatoes and have a drier texture. I like them each!
Ideas for a greater bowl
- Marinate the tempeh in a single day for probably the most taste.
- Any sort of soy sauce can be utilized, however I often purchase full sodium tamari or shoyu. Tamari is gluten-free Japanese soy sauce. Shoyu is one other type of Japanese soy sauce.
- Don’t throw away the tempeh marinade. This salty and spicy sauce might be drizzled over the completed bowl for further taste.
- Double the tempeh recipe in the event you’d wish to eat this all through the week.
- Don’t warmth the kimchi. It’s loaded with helpful probiotics. Add this to your bowl as soon as the opposite elements have been warmed (particularly when reheating leftovers).
- The way in which I wrote the directions will permit for probably the most environment friendly cook dinner time. For examples, the tempeh and candy potatoes must be roasted collectively, and the brown rice must be cooking whereas they’re roasting. Whereas these cook dinner, you can also make the tahini sauce and wash the kale.
Swaps
As in all Buddha bowls the elements might be swapped for others in the identical class. For instance, you need to use purple cabbage as an alternative of kale; kabocha squash as an alternative of candy potatoes; roasted pumpkin seeds as an alternative of sesame seeds; and avocado as an alternative of tahini sauce.
When you don’t like tempeh you need to use the identical recipe to marinate tofu. Roast the tofu such as you would the tempeh.
How one can retailer a buddha bowl
As a result of all the elements require totally different, or no, heating instances I retailer every part of the Buddha bowl individually in an air tight container within the fridge.
Extra vegan bowl recipes
Higher-than-Chipotle Vegan Burrito Bowl
Balanced Maple Mustard Tempeh Bowl
I’ve been making this precise vegan buddha bowl recipe for a decade, and but in some way the recipe is just now making its method to the weblog. That claims extra about my group expertise than it does this recipe. And I apologize upfront for conserving this scrumptious bowl beneath wraps. I did share a really comparable bowl in a YouTube video as soon as. In return for not sharing the recipe sooner, I provide you with full permission to watch this embarrassing 10 yr outdated video and chuckle.
Korean-Impressed Vegan Buddha Bowl
Scrumptious and balanced vegan buddha bowl celebrates the flavors of Korean delicacies. Straightforward to make and ideal for weekly meal prep.
Substances
Marinated Tempeh
- 1 block tempeh reduce into cubes
- 3 tbsp soy sauce
- 3 tbsp balsamic vinegar
- 2 tbsp gochujang paste
- 1 tbsp maple syrup
Candy potatoes
- 3 candy potatoes assorted orange and Korean varieties
- 1 tbsp impartial oil
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/2 tsp sea salt
Tahini Sauce
- 1/4 cup tahini
- 1 small clove of garlic minced
- 2-4 tbsp recent lemon juice
- 1/4 cup water + extra to skinny
- 8 cups uncooked kale
- 4 cups cooked brown rice
- 2 cups vegan kimchi
- 4 tsp black or white sesame seeds
- 2 tbsp recent chives or scallion
Directions
Marinated tempeh
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In a bowl mix soy sauce, balsamic vinegar, gochujang, and maple syrup. Use a fork or small whisk to stir and break up any chunks of gochujang.
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Add the cubed tempeh to the bowl with the sauce––or one other container with a lid––and stir to coat completely. Cowl and set within the fridge to marinate for a minimum of 4 hours, or in a single day.
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To cook dinner the tempeh Preheat the oven to 375° F. Switch the tempeh items to an oven-safe skillet or baking dish and roast for 20 minutes. They are often within the oven concurrently the candy potatoes.
Candy potatoes
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Toss the cubed candy potatoes with oil, garlic powder, smoked paprika, and salt. Switch to a baking dish and roast for 40-45 minutes, or till tender and aromatic.
Tahini sauce
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Mix the tahini, garlic, lemon juice, and water in a bowl or jar with a lid. Stir properly (or shake if you’re utilizing a jar). Add extra water to skinny, 2 tbsp at a time.
Assemble the buddha bowl
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Therapeutic massage the kale with a couple of tablespoons of the tahini sauce and a pinch of sea salt. In case you are making one bowl at a time, do that within the bowl you propose on consuming out of. In case you are making your entire serving (4 bowls), therapeutic massage the kale in a bigger mixing bowl then switch it into serving bowls.
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Add a scoop of brown rice, tempeh, and candy potatoes to the bowl. High with kimchi and a drizzle of tahini sauce. Garnish with sesame seeds and recent herbs (chives or scallion).
Notes
Marinate the tempeh in a single day for finest taste.
Save the leftover tempeh marinade to drizzle over the completed bowl.
Observe the directions in your brown rice to cook dinner. I all the time put together brown rice within the Immediate Pot. The recipe is easy: 1 cup of brown rice + 1 1/4 cup water + 1 tsp impartial oil. Stress cook dinner for twenty-four minutes, then pure steam launch for a minimum of 10 minutes.
