How to Build a Healthy Buddha Bowl - Medshield Movement

How to Build a Healthy Buddha Bowl

Not quite a salad and not a plate of veggies, Buddha Bowls are soaring in popularity because of their versatility, clever use of veggies or leftovers and their easy way to include a whole lot of nutrients onto one plate.

A Buddha Bowl is essentially a simple, one-bowl meal, typically vegetarian or vegan. It usually includes an array of colourful veggies, rice, legumes and plant proteins. (Click here for more info on different protein sources and how much you should serve.) Often they are served cold, but some versions are served with a warm base too – or a mix of both!

The most important thing to remember when building any Buddha Bowl is to have a balance of protein, healthy fats, carbohydrates (your macronutrients) and a mix of other nutrients – think about eating the rainbow to get all those good vitamins and minerals.

Another important factor is texture. You want some creamy, some crunchy, some crispy, something light, some “meaty” for the palate. Different colours and shapes make for prettiness and, let’s be honest, we do eat with our eyes! And to tie it all together, some kind of dip is essential!

Building A Buddha Bowl

Here’s an easy way to make the prettiest and tastiest bowls. Choose one or two items from each category and place them together into a bowl in separate little piles.

Your centre dip:

Your heart:

  • Brown/black rice
  • Lentils
  • Beans
  • Grilled mealies
  • Falafel balls

Your fresh fillers:

  • Carrot ribbons
  • Cucumber
  • Tomatoes
  • Shredded cabbage
  • Shredded lettuce
  • Sliced peppers

Your warm fillers:

  • Roasted vegetables such as butternut, sweet potato or pumpkin
  • Grilled mushrooms
  • Sautéed greens like broccoli, spinach, kale

Your crunch:

  • Toasted nuts
  • Toasted seeds
  • Roasted crispy chickpeas
  • Roasted crispy lentils
  • Fruit that “pops” like pomegranate
  • Nachos, rice or seed crackers

Your flavour bang:

  • Jalapeños, chillies
  • Fresh herbs like basil, coriander, parsley
  • Fermented foods like kimchi or sauerkraut
  • Spring onions, red onion, shallots

If you would like to try a Mexican-style Buddha Bowl to start, then your centre will be guacamole; your heart will be black or red kidney beans and grilled mealies; your fresh fillers can be tomatoes and purple cabbage; your warm filler can be mushrooms; your crunch will be nachos; and your flavour bang will be coriander, red onion and Jalapeños. Enjoy!

Make your own and show us your finished Buddha Bowl by tagging @medshieldsa on Instagram and including #MedshieldMovement.

For more recipes, visit our resource hub here!

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