Buddha Bowl

Superfood

Exceptional nutritional value

Grain bowl with roasted vegetables, chickpeas and tahini dressing.

Buddha Bowl — photo 1

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.

Macronutrients Distribution

Protein: 4.8g (15.3%)
Fat: 6.6g (21.0%)
Carbs: 20g (63.7%)
Fiber: 4.2g

Basic Nutritional Info

NutrientValueDV
Protein4.8g8.6%
Fat6.6g9.4%
Carbs20g6.7%
Simple Sugars7gEstimate
Complex Carbs8.8gEstimate
Fiber4.2g16.8%
Water68g2.7%
Calories1516.7%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
50

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.88g4.4%
Monounsaturated3.3g13.2%
Polyunsaturated1.88g14.5%
Omega-30.564gEstimate
DHA4mg0.4%
Omega-61.316gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C12.4mg
Vitamin E0.93mg
Selenium3.72mcg

Vitamins

VitaminAmountUnitDV
vitamin A177mcg19.7%
vitamin B10.112mg9.3%
vitamin B20.084mg6.5%
vitamin B30.651mg4.1%
vitamin B60.144mg8.5%
vitamin B938.6mcg9.7%
vitamin B120mcg0.0%
vitamin C12.4mg13.8%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.925mg6.2%
vitamin K21.4mcg17.8%

Minerals

MineralAmountUnitDV
calcium55.6mg5.6%
iron1.58mg8.8%
magnesium39mg9.8%
phosphorus119mg17.0%
potassium266mg10.2%
sodium264mg11.5%
zinc0.801mg7.3%
copper0.241mg26.8%
manganese0.58mg25.2%
selenium3.72mcg6.8%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 128mg18.3%128%
Isoleucine 186mg13.3%99%
Leucine limiting313mg11.5%82%
Lysine 259mg12.3%87%
Methionine 160mg15.2%112%
Phenylalanine 359mg20.5%140%
Threonine 177mg16.9%114%
Tryptophan 64mg22.9%156%
Valine 220mg12.1%88%

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Values per 100 g

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Allergens

Sesame

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Main Difficulty: Easy Servings: 2 Total: 45 min

Ingredients

  • Quinoa 70 g
  • Sweet potato 1 medium (250 g)
  • Broccoli florets 180 g
  • Canned chickpeas, drained 240 g
  • Olive oil 2 tbsp
  • Smoked paprika 1 tsp
  • Ground cumin 1 tsp
  • Tahini 40 g
  • Lemon juice 2 tbsp
  • Garlic 1 small clove
  • Water 3 tbsp
  • Salt and black pepper to taste
Prep
15 min
Cook
30 min

Instructions

  1. 1

    Heat the oven to 200C and line two baking trays with baking paper.

  2. 2

    Peel the sweet potato and cut it into 2 cm cubes, then pat the chickpeas dry with a towel.

  3. 3

    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.

  4. 4

    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.

  5. 5

    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.

  6. 6

    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.

  7. 7

    Divide the quinoa between two bowls, arrange the roasted vegetables and chickpeas on top and drizzle with the dressing.