Peanut Broccoli Buddha Bowl
The Best Five Minute Meal!
The Buddha Bowl… also known as grain bowls, hippie bowls, nourish bowls, macro bowls- are a staple in our Tuesday Foods Kitchen and in our homes. They make the most satisfying and flavorful meals and are filled with vibrant, healthy ingredients. A Buddha bowl is basically a one-bowl meal (usually vegetarian or vegan) that includes whole grains, fresh and roasted veggies, plant protein, lots of greens and the most important part - a delicious dressing.
These “bowl meals” are super popular, especially in the plant-based space, because it’s one of the quickest ways to turn leftover, inexpensive ingredients into a super satisfying meal. A great Buddha bowl should be balanced, and contain a contrasts in color, texture and flavor. You’ll want enough protein and fiber to keep you feeling full, and always a fresh sprinkle of herbs to satisfy your senses. Ready to make your Buddha bowl? We’ll walk you through a few simple steps, and you will have a plant powered meal ready in minutes!
Ingredients We Love:
Greens: dark leafy’s like spinach or kale, hydrating like arugula or romaine
Roasted Veggies: like carrots, butternut, potatoes, broccoli, cauliflower or brussels
Fresh Veggies: like shredded purple cabbage, cucumber, raw carrots or beets, radish, peppers, tomatoes
Plant Protein: like chickpeas, beans, tofu, tempeh or edamame, nuts and seeds
Grains: like quinoa (actually a seed!), rice, bulgur, barley, millet
Healthy fats: avocado, nuts and seeds
Special sauce or dressing (the sky is the limit)
Want to make a Buddha Bowl?
This recipe is super fresh and delicious. The quinoa, veggies and dressing can be made or prepped in advance and stored in separate containers in the refrigerator- that’s how this one comes together in five minutes or less.
Peanut Broccoli Buddha Bowl
Ingredients (makes 4 bowls)
Quinoa and Veggies:
1 cup quinoa (short-grain brown rice also works here)
1 cup shredded red cabbage
1 cup chopped kale (ribs removed) or chopped romaine lettuce
1 cup roasted broccoli
1 tablespoon coconut aminos (or soy sauce) for seasoning
2 Tablespoons crushed peanuts
1 tsp crushed red pepper
1 tablespoon chopped fresh cilantro, scallion or mint (or all 3)
1/2 cup shelled and salted edamame
optional garnish; Cubed avocado, sriracha (if you like spice!)
Tuesday Foods Perfect Peanut Sauce:
1/2 cup peanut butter (we love Kirkland organic)
2 Tablespoons Tamari (or soy sauce)
2 Tablespoons Maple syrup
1 tablespoons chopped fresh ginger (optional)
1/4 to 1/2 tsp red pepper flakes (depending on desired spice level)
2 tablespoons lime juice
1/4 water to thin (add slowly to desired consistency)
1/2 teaspoon salt, more to taste
Instructions:
First, make the perfect peanut sauce:
In a food processor or blender combine all of the ingredients as listed. Bend until completely smooth. Taste, and add additional salt, citrus or maple to taste. Store in an airtight container in your fridge for up to one week.
Next, prep the other ingredients:
1. Make the quinoa (or rice) per package instructions and allow to cool.
2. Cut broccoli to bite size, drizzle with olive oil, sprinkle with salt and roast at 350 for about 20 minutes.
3. Shred the red cabbage or thinly slice by hand.
4. Chop your kale or romaine into bite sized pieces.
5. Chop your peanuts and herbs.
6. If adding additional protein (tofu or edamame, prepare these as well)
When you’re ready to serve, to each bowl add equal parts of quinoa, red cabbage, broccoli and romaine. Then top with crushed peanuts and sauce. Add on additional garnishes: avocado cubes, a sprinkle of fresh herbs, drizzle of sriracha etc. Serve and enjoy!