Save Pin The first time I built a Buddha bowl, I stood in my kitchen feeling surprisingly proud of arranging food in sections. My roommate walked in, laughed, and said it looked like a perfectly organized lunchbox for adults. Now these bowls have become my go-to when I want something that feels both wholesome and satisfying without heavy cooking.
Last summer, I served these at a dinner party where everyone built their own bowls. Watching friends hover over the toppings, debating between extra avocado or more roasted tofu, made me realize how personal and interactive this dish could be. Two people asked for the dressing recipe before dessert even came out.
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Ingredients
- Quinoa or brown rice: These grains create the perfect foundation and hold up beautifully even after sitting in dressing all day
- Firm tofu or chicken: Choose tofu for plant-based protein that crisps up beautifully, or chicken for something more substantial
- Cherry tomatoes: Their burst of sweetness balances the earthy grains and creamy tahini
- Baby spinach: Adds fresh green without wilting quickly like more delicate greens might
- Tahini: This sesame paste creates the most velvety, satisfying dressing that feels indulgent despite being healthy
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Instructions
- Cook your grains:
- Rinse quinoa or rice thoroughly, then simmer in water until fluffy and all liquid is absorbed
- Prepare your protein:
- Bake seasoned tofu cubes until golden and slightly crisp, or sauté chicken until cooked through and no longer pink
- Prep the vegetables:
- While everything cooks, halve tomatoes, shred carrots, steam broccoli just until tender, and slice avocado and radishes
- Whisk the dressing:
- Combine tahini, lemon juice, olive oil, maple syrup, water, garlic, salt, and pepper until smooth and creamy
- Build your bowls:
- Divide grains among bowls, arrange vegetables and protein in sections, drizzle generously with dressing, and top with sesame seeds and fresh herbs
Save Pin These bowls have saved me on countless busy weeknights when I want something nourishing but cannot face another boring salad. My toddler actually eats the broccoli when it is arranged in pretty little sections, which feels like a parenting win.
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Making It Yours
The beauty of Buddha bowls is their flexibility. I have used farro, millet, and even roasted sweet potato cubes as the base with equal success. Sometimes I add roasted chickpeas for crunch or swap in whatever vegetables are looking sad in my crisper drawer.
Protein Permutations
Do not feel married to tofu or chicken. Shrimp works beautifully if you want something lighter, and tempeh adds a wonderful nutty flavor. I have even used leftover roasted salmon from the night before, and it was possibly the best version yet.
Batch Cooking Wisdom
Grain bowls are perfect for meal prep because each component stores separately and assembles in seconds. Cook a big batch of grains on Sunday, roast a tray of vegetables, and you are halfway to lunch all week. Just pack the dressing separately to keep everything crisp.
- Store grains in the refrigerator for up to 5 days
- Keep delicate vegetables like avocado separate until serving
- Warm the grains slightly before assembling for the best texture
Save Pin These bowls remind me that healthy eating does not have to feel restrictive or boring. Sometimes the most satisfying meals are just good ingredients, arranged thoughtfully, with a really great dressing to bring it all together.
Recipe Questions & Answers
- → What grains work best for this bowl?
Quinoa and brown rice are excellent choices, offering nutty flavor and satisfying texture. You can also use farro, millet, or barley for variety. Just ensure proper cooking according to package instructions.
- → Can I make this ahead for meal prep?
Absolutely! Cook the grains and protein in advance, store them separately in airtight containers. Keep chopped vegetables ready and the dressing in a jar. Assembly takes just minutes when you're ready to eat.
- → How do I get the tofu perfectly crispy?
Press your tofu for at least 15 minutes to remove excess moisture, then toss with olive oil and seasonings. Bake at 200°C (400°F) for 20 minutes, turning halfway through, until golden and crisp on all sides.
- → What other vegetables can I include?
Roasted sweet potato, sliced cucumber, shredded red cabbage, roasted Brussels sprouts, or bell peppers all work beautifully. Use whatever seasonal vegetables you enjoy or have on hand.
- → Is the tahini dressing customizable?
Definitely! Adjust the consistency with more water for a thinner drizzle. Add warmth with ground cumin or coriander. Make it spicy with sriracha or brighten with fresh herbs like parsley or dill.
- → How long does this keep in the refrigerator?
Stored separately, cooked grains and protein last 4-5 days. Prepped vegetables stay fresh for 3-4 days. The tahini dressing keeps refrigerated for up to a week—just give it a good whisk before using.
