Exceptional nutritional value
Grain bowl with roasted vegetables, chickpeas and tahini dressing.
A Buddha bowl is a cooked grain such as quinoa topped with roasted vegetables like sweet potato and broccoli, chickpeas, and a tahini and lemon dressing. It is high in fiber (about 19 g per 450 g bowl), provides plant protein from the chickpeas and quinoa, and gets most of its fat from tahini and olive oil. The full bowl is about 680 kcal; using half the dressing saves about 60 kcal.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.8g | 8.6% |
| Fat | 6.6g | 9.4% |
| Carbs | 20g | 6.7% |
| Simple Sugars | 7g | Estimate |
| Complex Carbs | 8.8g | Estimate |
| Fiber | 4.2g | 16.8% |
| Water | 68g | 2.7% |
| Calories | 151 | 6.7% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.88 | g | 4.4% |
| Monounsaturated | 3.3 | g | 13.2% |
| Polyunsaturated | 1.88 | g | 14.5% |
| Omega-3 | 0.564 | g | Estimate |
| DHA | 4 | mg | 0.4% |
| Omega-6 | 1.316 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 12.4 | mg |
| Vitamin E | 0.93 | mg |
| Selenium | 3.72 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 177 | mcg | 19.7% |
| vitamin B1 | 0.112 | mg | 9.3% |
| vitamin B2 | 0.084 | mg | 6.5% |
| vitamin B3 | 0.651 | mg | 4.1% |
| vitamin B6 | 0.144 | mg | 8.5% |
| vitamin B9 | 38.6 | mcg | 9.7% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 12.4 | mg | 13.8% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.925 | mg | 6.2% |
| vitamin K | 21.4 | mcg | 17.8% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 55.6 | mg | 5.6% |
| iron | 1.58 | mg | 8.8% |
| magnesium | 39 | mg | 9.8% |
| phosphorus | 119 | mg | 17.0% |
| potassium | 266 | mg | 10.2% |
| sodium | 264 | mg | 11.5% |
| zinc | 0.801 | mg | 7.3% |
| copper | 0.241 | mg | 26.8% |
| manganese | 0.58 | mg | 25.2% |
| selenium | 3.72 | mcg | 6.8% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 128 | mg | 18.3% | 128% |
| Isoleucine | 186 | mg | 13.3% | 99% |
| Leucine limiting | 313 | mg | 11.5% | 82% |
| Lysine | 259 | mg | 12.3% | 87% |
| Methionine | 160 | mg | 15.2% | 112% |
| Phenylalanine | 359 | mg | 20.5% | 140% |
| Threonine | 177 | mg | 16.9% | 114% |
| Tryptophan | 64 | mg | 22.9% | 156% |
| Valine | 220 | mg | 12.1% | 88% |
Values per 100 g
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Heat the oven to 200C and line two baking trays with baking paper.
Peel the sweet potato and cut it into 2 cm cubes, then pat the chickpeas dry with a towel.
Toss the sweet potato, broccoli and chickpeas with the olive oil, paprika, cumin, salt and pepper and spread them over the trays in a single layer.
Roast for 25-30 minutes, turning once, until the sweet potato is tender and the chickpeas are crisp. Take the broccoli out after 15-20 minutes if it browns early.
Meanwhile, rinse the quinoa and simmer it, covered, in 200 ml salted water for 15 minutes, then leave it covered off the heat for 5 minutes and fluff it with a fork.
Whisk the tahini with the lemon juice, grated garlic and a pinch of salt, then whisk in the water a spoonful at a time until the dressing pours.
Divide the quinoa between two bowls, arrange the roasted vegetables and chickpeas on top and drizzle with the dressing.