# Vegan Buddha Bowl with Tahini Dressing

A buddha bowl is a colorful mix of grains, roasted vegetables, protein and a creamy dressing, all in one bowl. This vegan version is filling, balanced and great for meal prep.

There is no strict recipe, but this combination has a good balance of textures: crisp chickpeas, caramelized sweet potato, creamy avocado and a tangy tahini sauce.

- Total time: 50 min (prep 20 min, cook 30 min)
- Serves: 2
- Per serving (estimated): 620 kcal, 22 g protein
- Cuisine: Fusion. Category: Main course. Diet: vegan, dairy-free.

## Ingredients

- 1 cup dry quinoa or brown rice
- 1 can chickpeas (400 g), drained and rinsed
- 1 large sweet potato, cut into 2 cm cubes
- 2 cups broccoli florets
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 tsp kosher salt
- 2 cups baby spinach or kale
- 1 avocado, sliced
- 1/2 cucumber, sliced
- 1 cup shredded red cabbage
- 3 tbsp tahini
- 2 tbsp lemon juice
- 1 tbsp maple syrup
- 3 tbsp water, plus more to thin
- 1 tbsp pumpkin seeds

## Method

1. Heat the oven to 425°F (220°C). Line two baking sheets with parchment.
2. Rinse the quinoa under cold water. Cook it in 2 cups of water, covered, for 15 minutes on low, then rest 5 minutes and fluff with a fork.
3. Toss the sweet potato with 1 tablespoon of oil, 1/4 teaspoon of salt and the paprika. Spread on a sheet.
4. Toss the dry chickpeas with 1/2 tablespoon of oil, cumin and the remaining salt. Toss the broccoli with the remaining oil. Spread them on the second sheet.
5. Roast the sweet potato 25 minutes, flipping once. Add the chickpea pan at 10 minutes in, roasting 15 minutes, until the chickpeas are crisp and the broccoli is charred.
6. Whisk the tahini, lemon juice, maple syrup and 3 tablespoons of water until smooth. Add more water until pourable.
7. Divide the quinoa and spinach between two bowls. Arrange the roasted vegetables, chickpeas, avocado, cucumber and cabbage on top.
8. Drizzle with the dressing and sprinkle with pumpkin seeds.

## Why it works

- Roasting the vegetables at high heat concentrates their sweetness and adds browned flavor.
- Drying the chickpeas before roasting lets them crisp up for crunch.
- Quinoa and chickpeas together give a full protein profile for a plant-based meal.
- Raw vegetables add freshness and crunch next to the soft, roasted ones.
- A tahini dressing with lemon ties the bowl together with creamy, tangy flavor.

## The science

- **Crispy roasted chickpeas.** Chickpeas crisp when their surface moisture evaporates in the hot oven and the outer layer dehydrates and browns. Draining and thoroughly drying them first speeds this up. Wet chickpeas steam and stay soft, which is why you should pat them dry with a towel before oiling.
- **Complete plant protein.** Grains such as quinoa are low in lysine, while legumes are high in it. Eating chickpeas with quinoa or rice in the same meal covers the amino acids your body needs, which is why bowls like this are filling.
- **Why the dressing is creamy.** Tahini is sesame paste that holds natural oils. When you whisk in water and lemon, it forms a smooth, creamy emulsion. Add the water slowly, because the mixture thickens first before it loosens. Keep whisking until the sauce turns pale, smooth and pourable.

## Tips

- Cook the grain and roast the vegetables in advance for easy meal prep.
- Season each element separately so the bowl tastes layered.
- Keep the dressing separate until serving to keep the greens crisp.

## Mistakes to avoid

- Crowding the baking sheet steams the vegetables, so give them space.
- Adding the dressing too early wilts the greens, so add it just before eating.
- Leaving the bowl bland happens when only the dressing is seasoned, so salt each part.

## Variations and swaps

- Swap the sweet potato for roasted beets or butternut squash.
- Add marinated baked tofu or tempeh for extra protein.
- Use a peanut sauce in place of the tahini dressing.
- Swap quinoa for brown rice, farro or couscous.
- Swap maple syrup for honey if not vegan.
- Swap chickpeas for black beans or lentils.

## Storage

Store the components in separate containers in the fridge for up to 4 days. Reheat the grains and roasted vegetables until hot through to 165°F (74°C), and add fresh toppings and dressing at serving.

## FAQ

**What is in a buddha bowl?**

A buddha bowl typically has a grain, a protein such as chickpeas or tofu, roasted and raw vegetables, and a sauce. The mix is flexible and follows what you have on hand.

**Can I meal prep buddha bowls?**

Yes. Cook the grain, roast the vegetables and make the dressing ahead. Store them separately for up to 4 days and assemble each bowl fresh.

**How do I make the bowl more filling?**

Add more protein and healthy fats: extra chickpeas, tofu, edamame, avocado, nuts or seeds. A larger portion of grain also helps.

**Is a buddha bowl healthy?**

It can be a balanced meal with plenty of fiber, protein, vitamins and healthy fats. Watch the dressing and oil amounts if you are counting calories.

**What dressing goes on a buddha bowl?**

Lemon tahini, peanut sauce, miso ginger and green goddess dressings all work well. Choose one that has some acid and a creamy element.

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Source: https://cookingscientist.com/recipes/vegan-buddha-bowl (Cooking Scientist). Learn the science of cooking in the Cooking Scientist app for iPhone and iPad: https://apps.apple.com/app/id6830326846