The Buddha Bowl with Frittata and Vegetables is a complete, healthy, and balanced meal, perfect for those seeking lightness without sacrificing taste. Born from the idea of a single bowl containing grains, proteins, and fresh vegetables, the Buddha Bowl has become one of the favorite recipes for those who prefer a colorful and balanced diet.
In this version, we have chosen to combine brown rice flavored with a pinch of turmeric, plenty of fresh vegetables like carrots, zucchini, tomatoes and lamb’s lettuce, and as a protein source, a delicious frittata with zucchini flowers cooked in an air fryer. The result is a cheerful, nutrient-rich, and versatile dish that you can personalize each time with different ingredients.
Ideal for a light lunch at home, but also to bring to the office or university, this Buddha Bowl will surprise you with its freshness and simplicity.
Discover also:
- Difficulty: Very Easy
- Cost: Very Inexpensive
- Preparation time: 15 Minutes
- Cooking methods: Boiling, Air Frying
- Cuisine: Contemporary
- Seasonality: All Seasons
Ingredients to Prepare the Buddha Bowl with Frittata and Vegetables
- 5.3 oz brown rice, cooked, boiled (with turmeric, optional)
- 4 carrots
- 4 zucchini
- 4 tomatoes
- 2.1 oz lamb's lettuce
- extra virgin olive oil
- apple cider vinegar
- salt
- pepper
- 6 eggs
- 3.5 oz ricotta
- 1.8 oz grated Parmesan
- 1 zucchini
- 15 zucchini flowers
- 1 tbsp extra virgin olive oil
- salt
Tools for the Buddha Bowl with Frittata and Vegetables
- Cutting Board
- Knife
- Bowls
- Air Fryer
- Pans
How to Prepare the Buddha Bowl with Frittata and Vegetables
Clean the carrots and zucchini, dice them, and blanch them in lightly salted water until they are soft yet still crisp.
Wash the tomatoes, cut them into cubes, and season with salt and oil.
Dress the lamb’s lettuce with a drizzle of oil and a pinch of salt. Beat the eggs with ricotta and Parmesan.
Add the zucchini cut into thin slices and the zucchini flowers cut into strips.
Pour the mixture into a pan lined with lightly greased parchment paper.
Cook in an air fryer at 356°F for 12 minutes or in a conventional oven at 356°F for about 30 minutes.
Once cooked, let it cool and cut the frittata into squares.
In a large bowl (or in four individual bowls) place the brown rice as the base.
Add the carrots, tomatoes, zucchini, and lamb’s lettuce.
Place the frittata squares at the center.
Prepare a dressing with oil, apple cider vinegar, salt, and pepper and pour it over the bowl.
Storage
The Buddha Bowl keeps in the refrigerator, in an airtight container, for up to 2 days.
The frittata can be prepared in advance and eaten cold, making this recipe perfect for meal prep.
The Buddha Bowl keeps in the refrigerator, in an airtight container, for up to 2 days.
The frittata can be prepared in advance and eaten cold, making this recipe perfect for meal prep.
Variations
Grains: replace brown rice with quinoa, farro, bulgur, or couscous.
Proteins: try with grilled chicken, steamed salmon, tuna, tofu, or legumes.
Vegetables: you can vary with bell peppers, broccoli, lettuce, potatoes, or beets for an ever-changing bowl.
Dressings: enrich with sesame seeds, nuts, avocado, or a yogurt sauce.
Tips
Cut the vegetables into similar pieces for even cooking.
Add spices like paprika or curry to give more character to the rice or frittata.
For a scenic effect, arrange the ingredients separately in the bowl without mixing them: the eye will be as satisfied as the palate.
FAQ (Questions and Answers)
What is a Buddha Bowl?
The name derives from Buddha Gautama: according to author Dan Zigmond, every morning he would carry his bowl along the streets and receive food as donations from the inhabitants. At the end of the collection, the bowl contained a varied mix of foods. The modern Buddha Bowl is inspired by this idea of a “complete bowl” that combines different nutrients in a single dish.
Can I prepare it in advance?
Yes, you can cook rice, vegetables, and frittata the day before and assemble the bowl just before serving.
Is it suitable for vegetarians?
Absolutely yes: this version is vegetarian and balanced. To make it vegan, you can replace the frittata with scrambled tofu or legumes.
