Vibrant Buddha Bowl Nourishing (Print version)

A vibrant bowl combining whole grains, fresh vegetables, protein, and tahini dressing in a balanced meal.

# What you’ll need:

→ Grains

01 - 1 cup quinoa or brown rice, uncooked
02 - 2 cups water

→ Proteins (choose one)

03 - 14 oz firm tofu, pressed and cubed
04 - 2 boneless, skinless chicken breasts (10.5 oz), sliced

→ Vegetables

05 - 1 cup cherry tomatoes, halved
06 - 1 cup shredded carrots
07 - 1 cup baby spinach
08 - 1 cup steamed broccoli florets
09 - 1 ripe avocado, sliced
10 - 2 radishes, thinly sliced
11 - 2 tbsp pickled red onions (optional)

→ Dressing

12 - 3 tbsp tahini
13 - 2 tbsp lemon juice
14 - 1 tbsp olive oil
15 - 1 tbsp maple syrup or honey
16 - 2 tbsp water
17 - 1 small garlic clove, minced
18 - Salt and pepper, to taste

→ Toppings

19 - 2 tbsp toasted sesame seeds
20 - Fresh coriander or parsley, chopped

# Steps:

01 - Prepare quinoa or brown rice according to package instructions; fluff with a fork and set aside.
02 - For tofu: Toss cubes with olive oil, salt, and pepper; bake at 400°F for 20 minutes, turning halfway until golden. For chicken: Season slices with salt and pepper; sauté in a skillet with olive oil over medium heat for 6 to 8 minutes until cooked through.
03 - Halve cherry tomatoes, shred carrots, steam broccoli florets until tender, slice avocado and radishes thinly.
04 - Whisk tahini, lemon juice, olive oil, maple syrup or honey, water, minced garlic, salt, and pepper until smooth and creamy.
05 - Divide cooked grains evenly among 4 bowls; arrange vegetables and chosen protein on top in sections; drizzle generously with tahini dressing.
06 - Sprinkle bowls with toasted sesame seeds and chopped fresh herbs; add pickled red onions if desired; serve immediately.

# Cooking tips:

01 -
  • You can prep everything in 45 minutes and have four meals worth of nourishment ready to eat or portion out.
  • Unlike salads that wilt, these bowls stay delicious for days in the fridge because the warm grains protect the vegetables.
  • It's endlessly customizable—use whatever protein and vegetables you have on hand and the bowl still tastes intentional.
  • That tahini dressing is addictive enough that you'll find yourself drizzling it on everything else you cook.
02 -
  • Pressing your tofu is not optional—it's the difference between a bland, spongy bite and something that tastes like you actually meant to cook it.
  • Warm grains are essential because they keep vegetables from wilting while still making everything taste melded and intentional, not like separate ingredients thrown together.
  • Make your dressing in advance if you can, because the flavors deepen and mellow in the fridge, tasting better the next day than the first.
03 -
  • Batch cook your grains on Sunday and your proteins during the week, then assembling bowls becomes a 10-minute meditation rather than a commitment.
  • Keep pickled red onions, toasted seeds, and fresh herbs ready in your fridge and suddenly every bowl feels like you worked much harder than you did.
  • Pack your dressing separately if you're taking these to work, so the bowl stays crisp until you're ready to eat it.
Go back