Monday, July 18, 2016

How to make soul bowls / buddha bowls

Soul bowls (or buddha bowls) are definitely my favourite type of plant-based food. They're essentially big bowls filled with a big variety of vegetables, protein, grains and other goodies. You can add in anything you like, and make it super filling or keep it pretty light! It's the ideal dish for summer because it's colourful, light (meat and dairy are often harder to digest) and 100% flavourful! Whenever I don't know what to make for dinner, I'll just roast or steam some vegetables, chop fresh vegetables, add in rice or some other grain and make fresh hummus (though you could cheat with store-bought hummus). 
How to make soul bowls / buddha bowls

BUDDHA BOWL BASICS

- The more variety & colour, the better
- Include the magic three: vegetables (roasted, raw, steamed, stir-fried), protein (tempeh, tofu, hummus, falafel, lentils, beans etc.) and grains/starch (bulgur, sweet potato, quinoa, rice, buckwheat, potato wedges etc.)
- Use a mix of raw and cooked ingredients
- Use leftovers and whatever you have on hand to add in the soul bowl
- Aim to have at least 5 different 'main' ingredients
- Add toppings for an extra crunch (seeds/nuts), sweetness (pomegranate/dried cranberries) or spiciness (Sriracha/chilli flakes)
- Include fresh herbs for extra flavour
- Arrange by groups rather than piling it all up, this will not only make it look more appealing, but you'll appreciate the flavours more of the different ingredients.
- Add a light dressing for extra flavour. I like mixing lemon juice with virgin olive oil, but you can also add mustard + honey or tahini. You can also replace the dressing with guacamole or hummus. 

Now it's just a matter of chopping, cooking, steaming etc. to put everything together. Start with the vegetables you want to roast and then end with the raw veggies. It takes some multitasking skills for sure! You can easily make these kinds of bowls in less than half an hour. Below you'll see three soul bowls I made recently with all the ingredients I included. Just use whatever you have at home and whatever you feel like! To me, this is vegan cooking at it's best: easy, colourful, full of flavour, textures and simply delicious :)

How to make soul bowls / buddha bowls

♡  Colour pop lunch soul bowl

  • Steamed broccoli
  • Greens from the garden: rockets and lettuce
  • Grated carrots
  • Avocado
  • Red and yellow cherry tomatoes
  • Thinly sliced red cabbage
  • Optional: vegan nuggets or chicken for non-vegans
  • Toppings: pomegranate, hemp seeds, pumpkin seeds, sprouts, olive oil, lemon juice

How to make soul bowls / buddha bowls


How to make soul bowls / buddha bowls


♡  Garden greens & baked veggie soul bowl

  • Grilled little gems -> recipe
  • Oven baked sweet potato
  • Oven baked aubergine
  • Steamed broccoli
  • Baby spinach
  • Red and white quinoa with onion and tofu cubes
  • Toppings: pomegranate, Sriracha, sprouts

How to make soul bowls / buddha bowls

How to make soul bowls / buddha bowls


♡  Protein packed hummus and tempeh soul bowl
  • Steamed broccoli + Sriracha
  • Oven baked beetroot and pumpkin
  • Tempeh
  • Radishes
  • Greens from the garden
  • Red and white quinoa with onion, yellow zucchini and spinach
  • Homemade hummus
  • Toppings: pumpkin and sunflower seeds


How to make soul bowls / buddha bowls
    How to make soul bowls / buddha bowls

    Tag me on Instagram when you try this recipe, I'd love to see your creations!

    ps. many likes guaranteed when you post a soul bowl ;) 

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