red rice, peeled zucchini, steamed carrots, steamed kale and chard,
steamed broccoli, and garbanzo beans.
I've recently discovered the "Buddha Bowl." What's great about it, is that there is NO recipe. The bowl consists of some greens, grains, a legume, one or two substantial vegetables, dressing, and a topping. The beauty of it is that you don't have to THINK about it. Just dig through the refrigerator and choose what you like. Hopefully you have planned ahead a little and will have pre-cooked grains and legumes. Here are some ideas to get you going.
Greens: chopped spinach, kale, Swiss chard, power greens, watercress, cabbage, escarole, arugula, romaine, chicory, dandelion, etc. Depending on the type of greenery I might steam it.
Vegetables: lightly steamed broccoli, carrots, cauliflower, Brussels sprouts, bok choy, etc.
Grains: brown rice, quinoa, millet, barley, bulgur, farro, etc. Make this an opportunity to try something new. I'm not a huge rice fan and I bought some Heirloom Bhutan Red Rice (pictured above) and I love it!
Legume: I don't believe a traditional Buddha Bowl uses legumes but I like the addition. I enjoy adding cooked garbanzo beans, lentils, white beans, pintos, etc.
Dressing: Your favorite dressing, hummus or just mash up some avocado and lemon. I have included an interesting recipe for an oil free dressing below.
Toppings: Sprouts, chopped nuts, sunflower, sesame, or hemp seeds, kale chips, you name it. Pile it on!
This oil free dressing recipe is from Dr. Greger's website nutritionfacts.org. You must visit it. He has informative, entertaining, and short daily videos. The dressing is slightly tart and delicious. While there is no oil added, it is not a fat-free dressing. Don't fear the fat! Some fat is necessary to help you absorb all the wonderful nutrition you're getting from this meal.
Blend in high speed blender until smooth:
3 TB white miso
1/4 cup brown rice vinegar
1/4 cup water
2 raw carrots, chopped
1 small beet, chopped
1 inch fresh ginger, chopped
1 TB fresh roasted sesame seeds
(I used raw tahini)
I also added:
1 tsp Dijon mustard
freshly ground pepper
Depending on what kind of beet you use, the dressing will be yellow, orange, or red. I used an orange beet and the dressing was a deep golden color. Don't be alarmed by the addition of the beet. You cannot taste the beet, it just adds more nutrition and a beautiful hue to the dressing.
For more ideas here's a Roasted Buddha Bowl with the beans incorporated into a Creamy Lemon White Bean Sauce. You could also make a Mexican Bowl with brown rice, pinto beans, corn, shredded cabbage, zucchini, steamed broccoli, salsa, and avocado. Let's see, Asian Bowl, Indian Bowl, you get the idea!