Save Brighten up your meal routine with this Rainbow Veggie Buddha Bowl, a dish that is as visually stunning as it is nourishing. Featuring a medley of crisp, colorful vegetables and hearty grains, all tied together by a zesty sesame ginger dressing, this bowl is the ultimate healthy choice for a quick lunch or a satisfying weeknight dinner.
Save The secret to this bowl's success lies in the balance of textures. From the creamy avocado to the crunch of shredded red cabbage and carrots, every bite offers something new. It’s a versatile recipe that proves healthy eating can be both simple and incredibly flavorful.
Ingredients
- Grains: 1 cup (180 g) brown rice or quinoa, uncooked; 2 cups (480 ml) water
- Fresh Vegetables: 1 cup (150 g) cherry tomatoes, halved; 1 cup (120 g) shredded red cabbage; 1 cup (120 g) shredded carrots; 1 yellow bell pepper, thinly sliced; 1 cup (80 g) broccoli florets, lightly steamed or raw; 1 avocado, sliced
- Protein: 1 cup (170 g) cooked chickpeas (canned, drained and rinsed)
- Toppings: 2 tbsp (15 g) sesame seeds; 2 tbsp (4 g) chopped fresh cilantro or parsley; 2 green onions, sliced
- Sesame Ginger Dressing: 3 tbsp (45 ml) toasted sesame oil; 3 tbsp (45 ml) tamari or soy sauce; 2 tbsp (30 ml) rice vinegar; 1 tbsp (15 ml) maple syrup or honey; 1 tbsp (15 ml) freshly grated ginger; 1 clove garlic, minced; juice of 1 lime
Instructions
- Step 1: Cook the Grains
- Rinse grains, add to a pot with water, bring to a boil, then simmer covered for 15–20 minutes until tender. Fluff with a fork and set aside.
- Step 2: Prepare Vegetables
- While the grains cook, wash and chop all vegetables as directed.
- Step 3: Whisk the Dressing
- In a small bowl, whisk together sesame oil, tamari or soy sauce, rice vinegar, maple syrup, ginger, garlic, and lime juice until well combined.
- Step 4: Prepare Broccoli
- Lightly steam broccoli florets if desired, or leave raw for extra crunch.
- Step 5: Assemble the Bowls
- Divide cooked grains among four bowls. Arrange cherry tomatoes, cabbage, carrots, bell pepper, broccoli, avocado, and chickpeas on top in sections for a rainbow effect.
- Step 6: Drizzle and Garnish
- Drizzle bowls generously with sesame ginger dressing. Garnish with sesame seeds, fresh cilantro or parsley, and green onions. Serve immediately.
Zusatztipps für die Zubereitung
To ensure the best results, use freshly grated ginger and minced garlic for the dressing. If you prefer your broccoli tender-crisp, steam it for just 2-3 minutes before adding it to your bowl.
Varianten und Anpassungen
For extra protein, you can top this bowl with grilled tofu or tempeh. If you are looking for a lower-carb alternative, simply swap the brown rice or quinoa for cauliflower rice.
Serviervorschläge
This vibrant meal pairs exceptionally well with a chilled glass of Sauvignon Blanc. Serve the bowls immediately while the grains are warm for the perfect temperature contrast with the cold vegetables.
Save This Rainbow Veggie Buddha Bowl is a testament to how vibrant and delicious healthy eating can be. With its perfect blend of plant-based protein, fiber, and healthy fats, it's a meal that will leave you feeling refreshed and satisfied.
Recipe Guide
- → Can I make this bowl ahead of time?
Absolutely. Prepare the grains and chop vegetables up to 3 days in advance. Store components separately in airtight containers and assemble when ready to serve. Keep the dressing in a separate jar and give it a good shake before drizzling.
- → What other grains work well in this bowl?
Brown rice and quinoa are excellent choices, but you can also use farro, millet, bulgur, or cauliflower rice for a lighter option. Each grain brings its own texture and nutritional profile to the bowl.
- → How can I add more protein?
Beyond chickpeas, try adding grilled tofu, baked tempeh, edamame, or even a soft-boiled egg. Hemp seeds or pumpkin seeds sprinkled on top also provide extra protein and healthy fats.
- → Is the dressing spicy?
The dressing has mild warmth from fresh ginger but isn't spicy. If you enjoy heat, add a teaspoon of sriracha, red pepper flakes, or a drizzle of chili oil to the dressing mixture.
- → Can I use different vegetables?
Definitely. This bowl is highly adaptable. Try roasted sweet potato, sliced cucumber, radishes, snap peas, shredded beets, or baby spinach. Use whatever fresh produce looks best at your market.
- → How long does the dressing keep?
The sesame ginger dressing stays fresh in the refrigerator for up to 2 weeks when stored in a sealed jar. The flavors actually develop and meld over time, making it great for batch preparation.