Healthy Buddha Bowl with Savory Miso Sauce
Try this Healthy Buddha Bowl with Savory Miso Sauce recipe
Try this Healthy Buddha Bowl with Savory Miso Sauce recipe
- 1 cup water
- 1/2 tsp black pepper
- 2 tbsp natural peanut butter
- 1 yellow pepper diced
- 1 orange pepper diced
- 2 tbsp tahini
- 1/2 head red cabbage shredded (4 cups)
- 1 crown of broccoli cut into bite sized pieces & lightly steamed (4 cups)
- 2 small beets shredded (4 cups)
- 6 - 8 carrots, shredded (4 cups)
- 1 - 1 1/2 cups raw unsalted sunflower seeds
- 1 cup hemp seeds
- brown rice – 4 to 5 cups cooked (approx 2 cups uncooked)
- 1- 1 1/2 cups pre-cooked organic tempeh chopped into small bite sized pieces
- 2-3 tbsp pickled ginger sliced
- 2 -3 cups of spinach or baby kale
- 3-4 green onions
- 1 cup of fresh sprouts (i suggest broccoli or pea sprout
- 1/2 cup organic miso (i used amano’s genmai miso)
- 3 tbsp gluten-free soy sauce or coconut aminos
- 1 tbsp fresh garlic minced (2 cloves)
- 1 1/4 tbsp fresh ginger minced
- 2 tbsp fresh squeezed lime juice
- 1 cup avocado oil
- Carbohydrate 27.2581399965164 g
- Cholesterol 0 mg
- Fat 254.900845177537 g
- Fiber 8.80819990983292 g
- Protein 16.9359699943453 g
- Saturated Fat 31.1170930194842 g
- Serving Size 1 1 recipe (712g)
- Sodium 100.952000005763 mg
- Sugar 18.4499400866835 g
- Trans Fat 11.7302845077669 g
- Calories 2395 calories
Step-by-step
- Cook your rice as directed on package.
- Cut and prepare all vegetables as described in the ingredients list.
- Lightly steam the broccoli (2-3 minutes) or boil it for 60 seconds (this is optional, but improves digestibility).
- Prepare the Savory Miso Sauce by adding all ingredients to a blender and processing on high until smooth.
- If you are using tempeh and it's labelled as pre-cooked and ready to serve, you may serve as-is or you can warm it by baking, steaming or panfrying it. If it's not pre-cooked please ensure you cook it as directed on the package.
- At this point you can either prepare several Buddha Bowls or you can store all the ingredients in the fridge separately to make fresh Buddha Bowls as desired.
- If you're serving a crowd and would like them to build their own Buddha Bowl you may set out all of the ingredients in separate bowls as depicted in blog photos.
- To build your Buddha Bowl, add approximately equal portions of the rice and each of the veggies to your bowl. This includes the brown rice, peppers, shredded beets, shredded carrots, steamed broccoli and red cabbage.
- Top with a generous sprinkle of sunflower seeds and hemp seeds.
- Optionally add your tempeh, pickled ginger, green onions, spinach or kale and sprouts.
- Top with a ½ to 1/3 cup of the Savory Miso Sauce per bowl. You can use more or less depending on how saucy you would like your bowl to be… I like mine saucy!
- Stir well to mix in your dressing and combine your ingredients.
- If packing lunches for the week, you can mix all of the ingredients together except for the greens, sprouts and dressing to keep the bowl tasting fresh! You can pack these ingredients separately and add them to your Buddha Bowl right before eating.
- If you're packing a bowl that will be eaten within the following 24 hours you may optionally mix everything together right away.
- Once the ingredients are chopped they stay fresh in the fridge for 4-5 days or 3-4 days once combined into a Buddha Bowl.
My Go-To Healthy Lunch: The Buddha Bowl
As a busy working mom, finding time to prepare healthy and delicious meals can be a real challenge. Between juggling work deadlines, school pick-ups, and after-school activities, the last thing I want to do is spend hours in the kitchen. That's why I've become obsessed with Buddha bowls. They're incredibly versatile, packed with nutrients, and can be prepped ahead of time for a grab-and-go lunch throughout the week. This particular recipe, a Savory Miso Buddha Bowl, has become a staple in my lunch rotation, and I'm excited to share it with you.
The beauty of a Buddha bowl lies in its simplicity and customizability. It's essentially a blank canvas where you can showcase your favorite vegetables, grains, and proteins. This recipe utilizes a vibrant mix of colors and textures, combining the earthy sweetness of brown rice with the crunch of colorful peppers, the slight bitterness of red cabbage, and the subtle sweetness of beets and carrots. The steamed broccoli adds a healthy dose of vitamins, and the sunflower and hemp seeds provide a boost of healthy fats and protein. The star of the show, however, is undoubtedly the savory miso sauce. It’s a creamy, umami-rich dressing that ties all the ingredients together beautifully. The combination of miso paste, tahini, peanut butter, ginger, and garlic creates a flavor profile that's both complex and satisfying.
Why I Love This Buddha Bowl:
- Time-saving: Most of the preparation can be done ahead of time. Chop your vegetables on the weekend, store them in airtight containers, and assemble your bowls in the morning for a quick and easy lunch.
- Healthy and Nutritious: This bowl is packed with vitamins, minerals, and fiber, providing sustained energy throughout the day. It's a great source of plant-based protein, making it perfect for vegetarians and vegans.
- Versatile and Customizable: Feel free to experiment with different vegetables, proteins, and grains to create your own unique Buddha bowl combinations. Add tofu, chickpeas, quinoa, or any other ingredients you enjoy.
- Delicious and Satisfying: The combination of flavors and textures creates a truly satisfying and delicious meal. It's the perfect balance of sweet, savory, and umami.
- Great for Meal Prep: It's ideal for meal prepping lunches for the week, ensuring you have healthy and delicious options readily available.
Tips for Success:
- Use fresh ingredients: The fresher the ingredients, the more flavorful your bowl will be.
- Don't overcook the vegetables: Slightly steaming or boiling the broccoli helps to improve digestibility, but be careful not to overcook the vegetables, as they can become mushy.
- Adjust the sauce to your liking: If you prefer a less saucy bowl, simply use less miso dressing. If you like it extra saucy, add more!
- Get creative with toppings: Experiment with different seeds, nuts, and herbs to add extra flavor and texture.
This Savory Miso Buddha Bowl is more than just a lunch; it’s a testament to the power of simple, healthy eating. It’s a reflection of my commitment to providing my family with nutritious meals without sacrificing taste or convenience. It’s a reminder that even amidst the chaos of a busy life, we can prioritize our health and well-being by making smart food choices. So, try this recipe, customize it to your liking, and experience the deliciousness and convenience of the Buddha Bowl lifestyle. It's a game-changer, I promise!
