Not all Buddha bowls are created equal. Learn to make a really 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 may eat one dish on a regular basis it could undoubtedly 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 diet. Made with roasted candy potatoes, gochujang marinated tempeh, massaged kale, and kimchi; this buddha bowl is the right stability of candy, savory, and spicy. With all the proper textures, all the way down to the crunchy black sesame seeds for garnish, you can’t go unsuitable with this brilliant and delightful bowl.
Why We Love It
- Balanced and wholesome
- Good for meal prep
- Easy healthful substances
- 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 diet. Macrobiotic is an consuming and life-style protocol that originated in Japan within the 60s. Whereas I don’t subscribe to most of the principals of this manner of consuming, I like the idea of the balanced Buddha bowl.
The 5 key parts of a Buddha bowl are:
1. WHOLE GRAIN: brown rice, quinoa, millet, farro, and many others
2. LEGUME: tofu, black beans, lentils, roasted chickpeas, and many others
3. STARCHY VEGETABLE: candy potato, butternut squash or pumpkin
4. GREEN VEGETABLE spinach, broccoli, kale, cauliflower, and many others
5. HEALTHY FAT: avocado, nut butter, nuts, seeds, tahini, olives
The most typical complete grains utilized in fashionable 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 selection 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 the whole lot however the wholesome fats––perhaps an additional serving to of inexperienced veggies. The wholesome fats I add for a satisfying final contact. Buddha bowls are colourful meals; virtually like an entree salad that hasn’t been tossed fairly but.
One among my favourite issues about Buddha bowls is that they make meal prep straightforward. Roast, steam, boil, and wash a wide range of veggies and grains in your time off, then combine and match the substances all through the week to create new and thrilling combos. Right here’s a hyperlink to a complete Buddha bowl meal plan I created.
The Star Substances
This Korean-inspired Buddha bowl is made with a number of the most flavorful and nourishing substances. As a Korean impressed recipe I utilized gochujang paste to present the marinated tempeh a wealthy umami taste and refined spiciness. Hold studying to be taught extra about this and the opposite substances.
Gochujang is a Korean purple pepper paste constituted of fermented soy beans, purple chili peppers, and sugar. It’s delightfully candy, savory, and spicy all on the identical 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 at the very least Four hours, however in a single day is finest. Gochujang is bought 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 online. Ensure the one you purchase is vegan.
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, in contrast to tofu, the meaty texture of tempeh is so much denser. Tempeh is a terrific supply of plant-based protein––18 grams per serving. Search for it at your native well being meals retailer.
One other Korean culinary gem is kimchi, spicy fermented cabbage. Should 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 bought with shrimp paste added, so make sure to test the label. Vegan kimchi is accessible at Asian grocery shops and well being meals shops.
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 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 virtually something.
No bowl of mine could be full with out my favourite ingredient. Roasted candy potatoes add sweetness and earthiness to stability out the savory flavors within the bowl. They’re additionally a unbelievable supply of beta-carotene, vitamin C, and fiber. Use any sort 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 essentially the most taste.
- Any kind 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 if you happen to’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 substances have been warmed (particularly when reheating leftovers).
- The way in which I wrote the directions will enable for essentially 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.
As in all Buddha bowls the substances might be swapped for others in the identical class. For instance, you need to use purple cabbage as a substitute of kale; kabocha squash as a substitute of candy potatoes; roasted pumpkin seeds as a substitute of sesame seeds; and avocado as a substitute of tahini sauce.
Should you don’t like tempeh you need to use the identical recipe to marinate tofu. Roast the tofu such as you would the tempeh.
Learn how to retailer a buddha bowl
As a result of the entire substances require totally different, or no, heating instances I retailer every element of the Buddha bowl individually in an air tight container within the fridge.
Extra vegan bowl recipes
I’ve been making this actual vegan buddha bowl recipe for a decade, and but one way or the other the recipe is simply now making its method to the weblog. That claims extra about my group abilities than it does this recipe. And I apologize upfront for preserving 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 year old video and snicker.
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.
- 1 block tempeh lower into cubes
- 3 tbsp soy sauce
- 3 tbsp balsamic vinegar
- 2 tbsp gochujang paste
- 1 tbsp maple syrup
- 3 candy potatoes assorted orange and Korean varieties
- 1 tbsp impartial oil
- half of tsp garlic powder
- half of tsp smoked paprika
- half of tsp sea salt
- 1/4 cup tahini
- 1 small clove of garlic minced
- 2-4 tbsp contemporary 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 contemporary chives or scallion
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.
Add the cubed tempeh to the bowl with the sauce––or one other container with a lid––and stir to coat totally. Cowl and set within the fridge to marinate for at the very least Four hours, or in a single day.
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.
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.
Mix the tahini, garlic, lemon juice, and water in a bowl or jar with a lid. Stir effectively (or shake in case you are utilizing a jar). Add extra water to skinny, 2 tbsp at a time.
Assemble the buddha bowl
Therapeutic massage the kale with a couple of tablespoons of the tahini sauce and a pinch of sea salt. If you’re making one bowl at a time, do that within the bowl you propose on consuming out of. If you’re making your entire serving (Four bowls), therapeutic massage the kale in a bigger mixing bowl then switch it into serving bowls.
Add a scoop of brown rice, tempeh, and candy potatoes to the bowl. Prime with kimchi and a drizzle of tahini sauce. Garnish with sesame seeds and contemporary herbs (chives or scallion).
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 Instantaneous Pot. The recipe is straightforward: 1 cup of brown rice + 1 1/Four cup water + 1 tsp impartial oil. Stress cook dinner for 24 minutes, then pure steam launch for at the very least 10 minutes.