Do you want to have a healthy, filling, and tasty lunch? Try this delicious tofu Buddha bowl! This delightful vegan meal is nourishing, filling, and hearty, incorporating protein-rich tofu with lots of fresh vegetables. It’s effortless to put together, and it’s great if you’re pressed for time – as you can cook all the components in advance.
What is a Buddha bowl?
Buddha bowls are a combination of different foods put together. They are named so because of the balance of different foods within the bowl; it reflects the Buddhist idea of balancing elements of life.
You can adapt this Buddha bowl recipe to exclude any ingredients that you don’t like and include others that you think might work!
Tofu Buddha Bowl Recipe
Here is our tofu Buddha bowl recipe. This is entirely customizable, but we do recommend using as many of these ingredients as possible, as they enhance each other!
(Serves 2 people)
- 1/2 a block of firm tofu
- A small cup of edamame beans
- 2 carrots
- Half of a red cabbage
- 1 cup of quinoa
- 1 avocado
- 1 roasted sweet potato
- Soy sauce
- Sweet chili sauce
- Cut your sweet potato into cubes, place on a baking tray, and then bake it in the oven for around 40 minutes.
- Press your tofu using a tofu press. You can either make a homemade press or buy one, like this press from TofuBud. Pressing generally takes about 30 minutes.
- Cook the quinoa according to the packet instructions.
- Put the quinoa at the bottom of the bowl.
- Grate the carrots and slice the red cabbage, and then add them to the bowl.
- Remove the sweet potato cubes from the oven and add them to the Buddha bowl.
- Add the edamame beans and slice the avocado, and add both items to the Buddha bowl.
- Cube the tofu and fry the pieces for 3-4 minutes. Then, add them to the top of the bowl.
- Drizzle soy sauce and sweet chili sauce over the top of the bowl, and then serve up and enjoy!
The best thing about Buddha bowls is that they are completely customizable. If you want to add a different base, extra veggies, or even an alternative protein, go for it! Here are some of our suggestions:
- Base: couscous, rice, bulgur wheat, barley, mashed potato, or more vegetables.
- Vegetables: cucumber, tomato, lettuce, aubergine, mushrooms, bell pepper, beetroot, celery.
- Protein: tempeh, cheese (vegan or non-vegan), seitan, or fake meat pieces.
- Sauces: jalapeno sauce, mayonnaise, salad dressing, vinegar, or any other sauce that you have in your fridge!
Are Buddha bowls healthy?
People generally think of Buddha bowls as a healthy meal. They typically contain lots of vegetables and healthy protein sources such as tofu or tempeh.
Buddha bowls also generally provide a good balance of carbohydrates, vegetables, and protein. For the healthiest recipe possible, stick to complex carbohydrates like brown rice or quinoa.
The sauces can be sugary and salty – so if you want to make a healthy Buddha bowl, try to use low-sugar or low-salt alternatives.
Buddha bowl tips
- Buddha bowls often work best with a range of different textures. This is why, in our recipe, we have crunchy carrot and cabbage, creamy avocado, and succulent roast sweet potato. If you are putting your own Buddha bowl recipe together, try to go for a range of different vegetables.
- If you only have limited time during the week to put your dinner together, Buddha bowls are a great option. You could cook all the Buddha bowl components before and leave them in the fridge in an air-sealed container to save prep time. The vegetables will last for 3-4 days in the refrigerator, although the pre-pressed and cooked tofu should be consumed after two days.
- If you want to make your Buddha bowl in advance, avoid pouring the sauce on before storing – doing this can make the ingredients soggy! However, you can keep a Buddha bowl in the fridge for around two days. It won’t taste as fresh, but it will still be delicious.
- You could get creative with your tofu and marinade it in a sauce in advance. Buddha bowls are a great way to try something like this!
Whether you’re putting together a quick midweek dinner, making an easy packed lunch, or are trying to incorporate more vegetables into your diet, Buddha bowls are a delicious meal. Hopefully, this article has given you some inspiration to create your first Buddha bowl – once you’ve made one, you’ll be hooked!