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classic rainbow buddha bowl

Create a nutritious rainbow buddha bowl packed with colorful vegetables, grains, and protein. This healthy meal is customizable and satisfying.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course dinner, lunch, Main Course
Cuisine asian, healthy, vegan, vegetarian
Servings 4
Calories 500 kcal

Ingredients
  

Grains

  • 3 cups 600g cooked quinoa, brown rice, or farro (about ¾ cup / 150g per bowl)

Protein (choose one per bowl, ~4 oz / 115g)

  • 1 can 15 oz / 425g chickpeas, drained & rinsed, tossed with 1 tbsp olive oil, ½ tsp paprika, ¼ tsp garlic powder, salt & pepper; roasted at 400°F (200°C) for 20–25 min
  • OR 2 chicken breasts/thighs marinated & grilled to 165°F (74°C)
  • OR 1 block extra-firm tofu pressed, cubed & pan-fried/baked until golden
  • OR 2 cups 340g black beans (½ cup / 85g per bowl)
  • OR 2 salmon fillets broiled or pan-fried until flaky

Roasted Vegetables (about 1 cup / 200g per bowl, mix & match)

  • 1 cup 100g broccoli florets
  • 1 medium sweet potato 200g, cubed
  • 1 cup 150g butternut squash, cubed
  • 1 cup 100g cauliflower florets
  • 1 cup 120g Brussels sprouts, halved
  • ½ medium red onion 75g, wedges (all tossed with olive oil, salt & pepper, roasted at 400°F / 200°C for 20–30 min)

Fresh Vegetables (about ½ cup / 100g per bowl)

  • Bell peppers chopped
  • Cucumbers chopped
  • Cherry tomatoes halved
  • 1 avocado sliced (¼ per bowl)
  • Spinach or kale chopped/massaged

Toppings

  • 1 2 tbsp seeds pumpkin, sunflower, sesame
  • 1 2 tbsp nuts almonds, cashews, walnuts, chopped
  • 1 2 tbsp dried cranberries or raisins
  • 1 2 tbsp fresh herbs cilantro, parsley, mint, chopped

Tahini Dressing

  • 2 tbsp 30ml tahini
  • 2 tbsp 30ml lemon juice
  • 1 tbsp 15ml maple syrup or honey
  • 1 2 tbsp 15–30ml water, to thin
  • Pinch of salt & pepper

Instructions
 

  • Prepare the grains: Cook quinoa, brown rice, or farro according to package directions. Fluff and set aside.
  • Roast the vegetables: Preheat oven to 400°F (200°C). Toss chosen vegetables with olive oil, salt, and pepper. Roast 20–30 minutes, flipping halfway, until tender and caramelized.
  • Prepare the protein: Cook your chosen protein (roasted chickpeas, grilled chicken, tofu, black beans, or salmon).
  • Make the dressing: Whisk tahini, lemon juice, maple syrup/honey, water, salt, and pepper until smooth. Adjust consistency with water.
  • Chop fresh vegetables: Prepare bell peppers, cucumbers, cherry tomatoes, avocado, and greens.
  • Assemble bowls: Divide grains into bowls. Arrange roasted and fresh vegetables in a rainbow pattern.
  • Add protein & toppings: Place protein of choice on top, sprinkle with seeds, nuts, dried fruit, and herbs.
  • Finish with dressing: Drizzle tahini dressing over the bowls.
  • Serve immediately and enjoy your colorful, nourishing meal.

Notes

  • Swap grains, proteins, or veggies based on what you have on hand.
  • Great for meal prep: store components separately and assemble before serving.
  • Dressing keeps in the fridge for up to 5 days.