Buddha, the enlightened one, may not be able to lead you to the fitness path, but Buddha bowls can. Also known as power bowls or hippie bowls, these are not just aesthetically appealing, but nutritious and yummy, too. Medium-sized bowls of your choice are loaded with grains, sautéed or roasted veggies, legumes, greens and seeds, and topped with a hearty dressing. Pack them up to the top of the bowl till it resembles a Buddha belly. The ultimate aim of the Buddha bowl is to pack in a colourful, nutrient-dense meal because eating greens alone can be a mundane, daunting task.
Anatomy of the bowl
A mix of all these healthy ingredients doesn't mean you randomly toss them all in. There is an order to be followed which makes preparing a Buddha bowl a satiating process in itself.
Grains: The base of the Buddha bowl is the most important part and forms the bulk of it. For the base, you have to start with grains. Brown rice is a healthy standard option for most bowls. Packed with fibre, protein and good carbs, the whole grain is also abundant in magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6. If brown rice is not your thing, try quinoa, oats, barley or millets. Cook your grain of choice and layer it at the base of the bowl.
Vegetables: Veggies, and more veggies. Throw in carrots, beets, sweet potato, pumpkin, zucchini, mushrooms and leafy greens—there is nothing that can go wrong in a Buddha bowl. In fact, it is this blend of tastes, colours and textures that lends life to the dish. To make your bowl delectable, roast your favourite veggies or simply sauté them. If you don't like them plain, sprinkle the veggies with some cumin powder, chilly flakes, garlic powder or even paprika for that extra zing. To add freshness and a crunch, cut up some fresh tomatoes, avocados or carrots. You could also include slices of apple, grapes or berries to suit your taste.
Protein: What makes the Buddha bowl popular is not just its appetising appeal, but the fact that it is like a one-stop spot for pretty much all your nutritional needs. And proteins, of course, can never be missed. Adding protein to the bowl also makes it more filling. Legumes like beans and peas and lentils are sure ingredients. Though the Buddha bowl, a perfect meatless meal, started off as a trend among vegetarians, it is catching up with non-vegetarians, too. So, if you are one of those who crave for animal protein, throw in boiled, grilled or baked chicken breasts, and fish like salmon or tuna. For an extra dash of colour and texture, you could try throwing in a poached egg, too. But remember, do not overload the bowl with meat. Keep it as vegetarian as possible.
Dressing: Now, here's the fun part. With your grains, sautéed veggies and protein waiting for you gorge them down, the last part is to jazz them up with extra flavours. If you still want to add some toppings, go for olives, pomegranate seeds, chia seeds or some black sesame seeds. If you are a hummus fan, add a serving. For the dressing, add sauces of your choice, be it tahini, honey-lemon, or barbecue sauce. Plain fresh yoghurt with a pinch of salt and pepper also does a great job.
