Buddha Bowl Express: Healthy, Colorful and Quick to Prepare
4
portions10
minutes5
minutes300
kcal15
minutesLooking for a quick, balanced meal? The Buddha Bowl is a must for lovers of healthy cooking. In just 15 minutes, prepare a colorful bowl packed with nutrients, combining cereals, vegetables and plant proteins. Easy to customize, it’s perfect for all tastes and tastes.
Ingrédients
100 g quinoa (or brown rice, according to preference)
1 small carrot, grated
1 handful of finely sliced red cabbage
50 g cooked chickpeas (canned, rinsed and drained)
1 handful of arugula or baby greens
1/2 avocado, sliced
1 c. tablespoon sesame or sunflower seeds
1 c. tablespoon olive oil
1 c. teaspoon lemon juice
1 c. coffee tahini (sesame purée)
Salt, pepper and spices of your choice (paprika or cumin)
Instructions
- Cook the quinoa: Cook the quinoa in double its volume of boiling salted water in a small saucepan (approx. 10 minutes). Drain and leave to cool slightly.
- Prepare the vegetables: Grate the carrot and chop the red cabbage. Cut the avocado into thin slices.
- Assembling the bowl : Arrange the quinoa in the center of a bowl. Arrange the grated carrots, red cabbage, chickpeas, avocado and arugula in sections around the quinoa.
- Prepare the sauce: Mix the olive oil, tahini, lemon juice, pinch of salt and pepper in a small bowl. You can adjust the texture with a little water.
- Finalize : Drizzle the prepared sauce over the bowl and sprinkle with sesame or sunflower seeds. Add a pinch of paprika or cumin for extra flavor, if desired.
Notes
- Add proteins like a poached egg or grilled tofu for an even more complete meal.
- Vary your vegetables according to the season: zucchini, green beans or beet are excellent choices.
This Buddha Bowl Express is the perfect balance of flavor, texture and color. As well as being quick to prepare, it’s also a great option for a healthy, filling breakfast. Use it as a base to express your culinary creativity!
