5 tips to prepare a Buddha bowl

Are you a fan of vegetarian food? We show you the best tips to prepare a Buddha bowl.

Last update: January 11, 2022

Vegetarian food is becoming more popular. With millions of followers around the world, their choices are not only healthier, but for many they imply a commitment to sustainability. The Buddha bowl, also known as buddha bowl, is perhaps one of its greatest exponents. If you do not know how to do it, we will show you 5 tips to prepare a Buddha bowl.

In mid-2013, this dish began to become popular, and year after year it has become more relevant thanks to social networks such as Instagram or Pinterest. What distinguishes this dish is that it is a 100% vegetarian option, in such a way that it departs from other alternatives such as nourish bowl. With the help of our tips for preparing a Buddha bowl you can show off both the taste and the aesthetics.

Best tips for preparing a Buddha bowl

There is no consensus as to why the dish is called Buddha bowl. Some think that the shape of the bowl mimics the pronounced belly of Budai, a figure often mistaken for Buddha. Others think that it is due to the idea of ​​nutritional and ideological balance that characterizes the preparation.

Indeed, and according to some researchers, the idea of ​​balance can be interpreted from Buddhism in this way. Although the theory seems like a very easy dish to prepare, in practice you may have a couple of problems. We show you 5 tips to prepare a Buddha bowl.

1. Use 1/4 of cereal grains or starch

Rice is one of the most used ingredients to prepare any type of bowl.

Have you ever wondered why Buddha bowls are so well proportioned? Simple, because they have been prepared taking into account the proportions. A classic Buddha bowl contains, first of all, 1/4 grains or starch. We leave you with some ideas:

  • Integral rice.
  • Gluten-free pasta or whole wheat pasta.
  • Quinoa.
  • Son.
  • Farro.
  • Couscous
  • Pumpkin.

This is just an example, so you can adjust the cereal grains or starch according to your gastronomic tastes. The important thing is that these occupy 1/4 of your plate. Remember that the bowl is usually prepared cold, so that you should already have the ingredients cooked (of course, you can also prepare it hot).



2. Use 1/4 protein

Your knowledge of vegetarian protein alternatives will play an important role at this point, at least if you want to make a traditional Buddha bowl (nothing prevents you from adding meat). Following the original idea we leave you with the options:

  • Tofu
  • Garbanzo beans.
  • Lentils.
  • Seitan.
  • Mushrooms.
  • Nuts.
  • Textured soybeans.
  • Black beans.

As in the previous case, try to meet a ratio of 1/4 of the total bowl. If you choose chickpeas or lentils, try to drain them well once they are cooked. Ideally, the food you add to the bowl should be dryThis way you avoid that their humidity or the liquid that accompanies them visually obstructs the dish or alters the flavors.



3. Use 1/4 of the vegetables

You already have almost half of the ingredients for your Buddha bowl, now is the time to choose the vegetables that you will integrate. As in the previous cases, you will use those that you most want, but we still leave you with some options:

  • Cauliflower.
  • Peppers.
  • Beets
  • Onions.
  • Carrots
  • Leeks
  • Brussels sprouts.
  • Yams.

You can cook them as you wish, although in general the vegetables in this dish are baked. This ensures that you vary the preparation styles and meet the requirement that the ingredients be dry. If possible, try to only use vegetables that are in season.

4. Use 1/4 of the green ingredients

Green foods, in addition to being delicious, are very nutritious by virtue of the amount of macronutrients they have.

You have surely noticed that almost all bowls of this type have some green ingredient. We cannot make a vegetarian dish without appealing for them, so including green options is one of the essential tips to prepare a Buddha bowl. Consider the following alternatives:

  • Spinach.
  • Chard.
  • Arugula
  • Lettuce.
  • Avocado.
  • Beet greens.
  • Celery.

Make sure that the proportion is in tune with the previous ones. You can choose just one ingredient or opt for a combination of several. The important thing is that its flavor matches what you have already chosen and is attractive from an aesthetic point of view.

5. Choose toppings and toppings

The last step before creating your Buddha bowl is choosing the topping and toppings you will use. We leave you with some examples:

  • Hummus
  • Fresh coriander
  • Fresh parsley.
  • Soy sauce.
  • Lemon juice.
  • Olive oil.
  • Balsamic vinegar.
  • Pepper.
  • Tahini sauce.
  • Greek yogurt
  • Sesame seeds.

The use of any of these ingredients should be prudent, since you don’t want to completely alter the taste of the main ingredients. Make sure to be measured when including them, without this implying that they have to be left out.

Once you have gathered all your gastronomic options, you will proceed to integrate them into the plate. Remember to use a deep bowl and adjust the proportions to the amount of food you will eat.

Indeed, you can refer to images from the Internet; but remember that some of them are disproportionate to what the average person can eat.

The important thing is that you opt for a functional organization. Make it according to the colors, the shapes or the way the flavors combine with each other. Distribute the largest or highest volume ingredients in the center and the smallest around them. After all, the end goal will be to eat them, so they must be functional.

It is also important that you value the caloric load. Lentils, peas and chickpeas have more calories than people imagine, so they must be combined properly to avoid excess calories on the plate. If you take into account this and the other tips to prepare Buddha bowl, you can occasionally appeal for this option to your table.

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