Buddha Bowl – Ingredients, combinations, and useful tips
The Buddha Bowl is a balanced and complete single dish served in a bowl, perfect for those seeking a healthy, tasty, and quick meal. It is easily customizable and suitable for any time of the day. It is inspired by the principles of traditional Chinese and Japanese medicine, which promote balance between body and mind through nutrition. Ideal for a vegetarian or vegan diet.
How to prepare a Buddha Bowl? Simply combine grains (preferably whole and organic), seasonal fruits and vegetables, raw and/or roasted, protein sources like legumes, tofu, eggs, or light cheeses, oil seeds, and a natural dressing.
“Bowl food” is just that: a simple and creative way to eat balanced meals. The poke bowl also follows the same principle, a complete dish served in a bowl.
The “poke bowl” is the most original and typical dish of Hawaiian cuisine based on raw fish (salmon, tuna). Here’s how to compose it: omnivores can substitute fish with pan-seared or grilled chicken.
Homemade Bowl SERVINGS (1 person)
CARBOHYDRATES (one choice, even mixed)
– 1/4 to 1/3 cup of whole grain (uncooked weight)
– 1/2 cup of cooked potatoes
PROTEINS (one choice)
for vegans
– 1/4 cup of dry legumes (1 cup if cooked)
– 3.5 oz of lupini, edamame
– 3.5 oz of seitan, tempeh, or tofu
for vegetarians
– 1 egg
– 1.75 oz of aged cheese
– 3.5 oz of feta and fresh cheeses
– 4.5 oz of mozzarella
– 7 oz of Greek yogurt
for omnivores
– 1.75 oz of canned tuna
– 2.5 oz of steamed (or smoked) salmon
– 2.5-3.5 oz of meat (white or red)
– 3.5-5.25 oz of white fish
SEASONAL VEGETABLES(add all)
– 3.5 oz of raw vegetables
– 2.5 oz of cooked vegetables (grilled, sautéed, baked, or steamed)
– 1.75 oz of fruit (fresh, grilled, or dried)
OPTIONAL INGREDIENTS
– 1/3 oz of nuts and/or oilseeds
– 1-2 tsp of homemade sauce (or vinaigrette) and spices
– 1/3 tsp of aromatic herbs (or chopped nori seaweed)
Basic preparations to compose the Bowl
- Difficulty: Easy
- Cost: Economical
- Preparation time: 30 Minutes
- Portions: 1 Person
- Cooking methods: Stove
- Cuisine: Wellness
- Seasonality: All seasons
- Energy 354.44 (Kcal)
- Carbohydrates 39.78 (g) of which sugars 20.11 (g)
- Proteins 14.74 (g)
- Fat 17.58 (g) of which saturated 1.45 (g)of which unsaturated 4.08 (g)
- Fibers 4.67 (g)
- Sodium 304.72 (mg)
Indicative values for a portion of 490 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Vegan bowl with fruits and vegetables
- 1/4 cup Basmati rice, cooked (or 3/4 cup of cooked rice)
- 3.5 oz tofu
- to taste soy sauce (or tamari sauce)
- to taste extra virgin olive oil (or seed oil)
- to taste nutritional yeast (optional)
- 4 oz zucchini (or 2.5 oz already cooked)
- 2 apricots (medium-small)
- 3.5 oz cherry tomatoes (chopped)
- 1/3 oz nuts (and/or oilseeds)
- 1 tablespoon vinaigrette (or a light homemade sauce)
- to taste aromatic herbs
Tools
- Grill Pan griddle
- Bowl
Vegan Bowl
Cook the rice or another grain of choice (I use absorption method).
PREPARE THE OTHER INGREDIENTS
TOFU
Cut the tofu block in half.
Marinate with oil, soy sauce, and optional nutritional yeast, then place in the refrigerator for at least half an hour to flavor (meanwhile grill the zucchini and apricots, as described below).
Grill the tofu slices and then cut them into regular cubes.
ZUCCHINI
Wash, trim, and slice the zucchini.
Grill the zucchini and then cut into regular pieces.
APRICOTS
Wash and cut the apricots in half.
Grill the apricots for a few minutes.
HOW TO COMPOSE THE BOWL?
Start by placing the rice (or other grain) in the bowl as a base. Add each ingredient one by one, keeping them separated without mixing. Finish with the sauce and, if desired, add herbs and seeds as a final touch.
To eat a bowl, use a fork or spoon to mix and gather the different ingredients. Make sure to get a bit of each component to enjoy everything together.
Vegan Poke Bowl Ideas
PROTEINS: azuki beans, chickpeas, edamame, beans, lentils, lupini, peas, seitan, tempeh, tofu.
CARBOHYDRATES: amaranth, oats, bulgur, emmer, buckwheat, kamut, corn, millet, barley, whole wheat pasta, whole wheat bread, potatoes, sweet potatoes, quinoa, rice (brown, jasmine, red, sushi, black or Venere), rye, sorghum, teff.
FRUITS: apricots, watermelon, pineapple, avocado, bananas, cherries, figs, berries (raspberries, blueberries, blackberries, currants), kiwi, mango, apple, melon, nectarines, pears, peaches, plums, grapes.
VEGETABLES: Any preferred and seasonal, steamed, sautéed, grilled, or raw.
CONDIMENTS: babaganoush, guacamole, hummus, vegan mayonnaise, olive or artichoke pate, pink sauce.
NUTS: cashews, peanuts, almonds, walnuts, hazelnuts, pistachios, pine nuts.
DRIED FRUIT: apricots, figs, dates, cranberries, raisins, prunes, ginger.
OILSEEDS: hemp, chia, cumin, fennel, sunflower, flax, poppy, sesame, pumpkin.
Vegetarian Poke Bowl Recipes
PROTEINS: cheese without animal rennet (mozzarella, feta, parmesan), ricotta, eggs, Greek yogurt.
Ideas for Homemade Poke with FISH
FISH PROTEINS: salmon (fresh or smoked), mackerel, tuna (fresh or in oil), trout.
STORAGE
Store the bowl in the refrigerator in an airtight container and consume within 24 hours to maintain freshness and flavor. Add oilseeds, nuts, and dressing just before consuming.
Not suitable for freezing.
FAQ (Frequently Asked Questions)
What is the difference between a bowl and a poke?
The main difference is that poke has its roots in Hawaiian tradition and is based on marinated raw fish (usually tuna or salmon) accompanied by rice, vegetables, and fruit.
The bowl, on the other hand, is a broader and more generic concept: a single dish served in a bowl, which can contain any type of ingredients, vegetarian or not, without specific rules.
In summary, poke is a specific version of a bowl, but not all bowls are poke.How is a Buddha Bowl prepared?
Combine grains (preferably whole), raw and/or cooked vegetables, fruit (optional), proteins (vegetable or animal), seeds, and a light dressing, balancing flavors and colors.
How long does it take to prepare a bowl?
On average, preparing a bowl takes 10 to 20 minutes, especially if using ready or pre-cooked ingredients.
Can it be prepared for lunch to take to work?
Yes, the bowl is perfect for meals away from home because it’s practical, nutritious, and keeps well in the refrigerator.
Can I use the bowl as a post-workout meal?
Absolutely yes, because it offers a good mix of carbohydrates, proteins, and micronutrients to recover energy.
Is the bowl a cold or hot dish?
It is generally a cold or room temperature dish, but some versions may include hot ingredients.
