Not all Buddha bowls are created equal. Learn to make a really scrumptious and nutritious Korean-inspired Buddha bowl that may 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 typically 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 proper steadiness of candy, savory, and spicy. With all the fitting textures, right down to the crunchy black sesame seeds for garnish, you can not go improper with this brilliant and delightful bowl.
Why We Love It
- Balanced and wholesome
- Scrumptious
- 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 lots of the principals of this manner 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 on
2. LEGUME: tofu, black beans, lentils, roasted chickpeas, and so on
3. STARCHY VEGETABLE: candy potato, butternut squash or pumpkin
4. GREEN VEGETABLE spinach, broccoli, kale, cauliflower, and so on
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 consists of beans, lentils, and soy merchandise like tofu and tempeh. You most likely 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 primarily based dressings and sauces. The macrobiotic protocol recommends sure quantities of every of those meals classes, however I don’t comply with their guidelines. I prefer to construct my bowl with an equal quantity of every little thing 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.
Certainly one of my favourite issues about Buddha bowls is that they make meal prep simple. Roast, steam, boil, and wash a wide range of veggies and grains in your time without work, 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 among 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 delicate spiciness. Preserve studying to study extra about this and the opposite substances.
Gochujang paste
Gochujang is a Korean purple pepper paste produced from 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 least 4 hours, however in a single day is greatest. Gochujang is offered in several spiciness ranges, so select the one that’s greatest for you. Search for gochujang at your native Asian grocery retailer, well being meals shops, and on-line. Be certain 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 loads 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. If you happen to like sauerkraut and pickles, you’ll love kimchi. Kimchi has a tart and tangy taste with the proper crunch. As a fermented product, it’s wealthy in probiotics. Kimchi is made with cabbage, inexperienced onion, peppers, and carrots. It’s typically offered with shrimp paste added, so make sure to test the label. Vegan kimchi is on the market 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 greatest. 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 among my favourite sources of wholesome fats. On this recipe, tahini is used to make an expensive sauce that may be drizzled on virtually 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 implausible supply of beta-carotene, vitamin C, and fiber. Use any type of candy potato for this bowl. I normally 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 sort of soy sauce can be utilized, however I normally 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 additional taste.
- Double the tempeh recipe in the event you’d prefer 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 permit for essentially the most environment friendly prepare dinner time. For examples, the tempeh and candy potatoes ought to be roasted collectively, and the brown rice ought to be cooking whereas they’re roasting. Whereas these prepare dinner, you may make the tahini sauce and wash the kale.
Swaps
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 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.
If you happen to 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 completely 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 by some means the recipe is barely now making its approach to the weblog. That claims extra about my group abilities than it does this recipe. And I apologize upfront for maintaining this scrumptious bowl below wraps. I did share a really related 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 12 months previous video and snigger.
Korean-Impressed Vegan Buddha Bowl
Scrumptious and balanced vegan buddha bowl celebrates the flavors of Korean delicacies. Simple to make and excellent for weekly meal prep.
Substances
Marinated Tempeh
- 1 block tempeh lower 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 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
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 at the least 4 hours, or in a single day.
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To prepare 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 nicely (or shake in case you are 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. Prime with kimchi and a drizzle of tahini sauce. Garnish with sesame seeds and contemporary herbs (chives or scallion).
Notes
Marinate the tempeh in a single day for greatest taste.
Save the leftover tempeh marinade to drizzle over the completed bowl.
Observe the directions in your brown rice to prepare dinner. I all the time put together brown rice within the Prompt Pot. The recipe is straightforward: 1 cup of brown rice + 1 1/4 cup water + 1 tsp impartial oil. Stress prepare dinner for twenty-four minutes, then pure steam launch for at the least 10 minutes.
