Introduction & Inspiration
This Roasted Veggie Buddha Bowl recipe is a celebration of wholesome ingredients, vibrant colors, and satisfying textures. I’m a big believer in the power of simple, nourishing meals, and Buddha bowls are one of my favorite ways to enjoy a variety of healthy foods in one bowl.
My inspiration for this recipe comes from a desire to create a meal that’s both delicious and packed with nutrients. I wanted a dish that would be easy to customize with different vegetables, grains, and dressings, making it a versatile option for any meal.
I envisioned a bowl filled with fluffy quinoa or brown rice, a colorful array of roasted vegetables – sweet potatoes, broccoli, bell peppers, and red onion – and a creamy, tangy tahini dressing to tie it all together.
This recipe is the result of that vision, a simple yet flavorful Buddha bowl that’s sure to become a new favorite. It’s a regular in my meal prep rotation.
Nostalgic Appeal (with a Modern, Healthy Twist)
Buddha bowls, while a relatively modern concept, tap into the broader appeal of bowl meals and grain bowls, which have been enjoyed in various cultures for centuries. They evoke feelings of wholesome, nourishing food and simple, satisfying meals.
This recipe offers a contemporary and healthy take on the bowl meal concept, using roasted vegetables, a flavorful grain base, and a homemade tahini dressing.
The combination of roasted sweet potatoes, broccoli, bell peppers, and red onion provides a variety of flavors and textures, creating a satisfying and visually appealing dish.
It’s a recipe that combines the comfort of familiar ingredients with the excitement of a modern, customizable meal. It’s the best of both worlds.
Homemade Focus
This recipe is all about embracing the simplicity and freshness of homemade cooking. While it utilizes cooked grains (which can be prepared ahead of time), the emphasis is on roasting the vegetables from scratch and making the tahini dressing from scratch.
The process of chopping the vegetables, tossing them with olive oil and seasonings, and roasting them until tender and slightly caramelized is a hands-on experience.
Making your own tahini dressing allows you to control the ingredients and adjust the flavors to your liking.
This recipe is a reminder that even relatively simple homemade meals can be incredibly flavorful and nourishing. It’s about taking a few wholesome ingredients and transforming them into something truly delicious.
Flavor Goal
The primary objective of this recipe is to create a Buddha bowl that’s a perfect balance of flavors and textures, with roasted vegetables that are tender and slightly caramelized, a fluffy grain base, and a creamy, tangy tahini dressing.
The roasted sweet potatoes provide a natural sweetness and a soft, creamy texture.
The roasted broccoli adds a slightly earthy and slightly bitter flavor, along with a bit of a crunch.
The roasted bell peppers contribute sweetness and a vibrant color.
The roasted red onion adds a touch of sharpness and sweetness.
The quinoa or brown rice provides a fluffy and nutty base, absorbing the flavors of the roasted vegetables and dressing.
The tahini dressing ties everything together, adding a creamy, nutty, and tangy element that complements the other flavors perfectly.
Ultimately, I wanted a bowl that was both satisfying and refreshing, a perfect combination of flavors and textures that would leave you feeling nourished and energized.
Ingredient Insights
Let’s take a closer look at the ingredients that make this Roasted Veggie Buddha Bowl so delicious:
- Cooked Quinoa or Brown Rice: This provides the base for the Buddha bowl. Quinoa is a complete protein and has a slightly nutty flavor and fluffy texture. Brown rice is a whole grain with a slightly chewy texture and a nutty flavor. You can use either one, or even a combination of both.
- Sweet Potato (Diced): These are roasted until tender and slightly caramelized, providing a natural sweetness and a creamy texture. Sweet potatoes are an excellent source of vitamin A, vitamin C, fiber, and potassium.
- Broccoli Florets: Broccoli adds a slightly earthy and slightly bitter flavor, as well as a nice textural contrast to the other vegetables. It’s a good source of vitamin C, vitamin K, and fiber.
- Bell Pepper (Diced): Bell pepper contributes sweetness and a vibrant color. You can use any color of bell pepper you like – red, yellow, orange, or green.
- Red Onion (Sliced): Red onion adds a touch of sharpness and sweetness when roasted.
- Olive Oil: This is used to roast the vegetables, helping them to become tender and slightly crispy.
- Salt and Pepper: These essential seasonings enhance the overall flavor of the roasted vegetables.
- Tahini: This is a sesame seed paste that’s a key ingredient in the tahini dressing. It has a nutty, slightly bitter flavor.
- Lemon Juice: Freshly squeezed lemon juice adds brightness and acidity to the tahini dressing, balancing the richness of the tahini.
- Water: This is used to thin the tahini dressing to the desired consistency.
- Garlic Powder: Adds flavor.
- Salt: This enhances the flavors of the dressing.
Essential Equipment
You’ll need a few basic kitchen tools for this recipe:
- Baking Sheet: This is for roasting the vegetables.
- Cutting Board and Knife: These are for chopping the vegetables.
- Large Bowl: This is for tossing the vegetables with olive oil and seasonings.
- Small Bowl: This is for mixing the tahini dressing.
- Whisk: This is for making the tahini dressing.
- Measuring Cups and Spoons: Essential.
List of Ingredients with Measurements
Here’s a precise list of the ingredients, along with their exact measurements:
- 1 cup cooked quinoa or brown rice
- 1 medium sweet potato, peeled and diced into 1/2-inch cubes
- 1 cup broccoli florets
- 1 bell pepper (any color), diced
- 1/2 red onion, sliced
- 2 tablespoons olive oil
- Salt and pepper to taste
For the Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2-4 tablespoons water
- 1/4 teaspoon garlic powder
- Pinch of salt
Step-by-Step Instructions
Let’s make this nourishing and flavorful Roasted Veggie Buddha Bowl!
Step 1: Preheat Oven
Preheat your oven to 400°F (200°C).
Step 2: Prepare Vegetables
Peel and dice the sweet potato into 1/2-inch cubes.
Cut the broccoli into florets.
Dice the bell pepper.
Slice the red onion.
Step 3: Season Vegetables
In a large bowl, toss the diced sweet potato, broccoli florets, diced bell pepper, and sliced red onion with the olive oil, salt, and pepper. Make sure the vegetables are evenly coated with the oil and seasonings.
Step 4: Roast Vegetables
Spread the seasoned vegetables out in a single layer on a baking sheet.
Roast them in the preheated oven for about 25-30 minutes, or until they’re tender and slightly crispy, flipping them halfway through the cooking time.
Step 5: Make Tahini Dressing
While the vegetables are roasting, make the tahini dressing. In a small bowl, whisk together the tahini, lemon juice, water, garlic powder, and salt. Start with 2 tablespoons of water and add more, a tablespoon at a time, until the dressing reaches your desired consistency. It should be thick but pourable.
Step 6: Assemble Buddha Bowls
Once the vegetables are roasted and the quinoa or brown rice is cooked and cooled slightly, it’s time to assemble the Buddha bowls.
Place a scoop of cooked quinoa or brown rice in each bowl.
Top with the roasted vegetables.
Step 7: Drizzle with Dressing
Drizzle the tahini dressing generously over the roasted vegetables and quinoa/rice.
Step 8: Serve
Serve the Roasted Veggie Buddha Bowls immediately.
Troubleshooting
Here are a couple of potential issues and their solutions:
Problem: Vegetables are not tender after roasting.
Solution: Continue roasting them for a few more minutes, until they’re easily pierced with a fork. Make sure you cut the vegetables into relatively uniform sizes so they cook evenly.
Problem: Tahini dressing is too thick.
Solution: Add more water, a tablespoon at a time, until the dressing reaches your desired consistency.
Problem: Dressing is too thin.
Solution: Add more tahini.
Problem: Bowl is bland. Solution: Add spices
Tips and Variations
Here are some extra tips and variations to customize your Roasted Veggie Buddha Bowl:
Tip: For a more intense flavor, add other spices to the vegetables before roasting, such as cumin, chili powder, paprika, or garlic powder.
Variation: Use different vegetables, such as cauliflower, Brussels sprouts, zucchini, mushrooms, or carrots.
Variation: Add some protein to the bowl, such as chickpeas, lentils, tofu, tempeh, or edamame.
Tip: For a sweeter bowl, add a drizzle of maple syrup or honey to the roasted sweet potatoes.
Variation: Use different types of grains, such as farro, barley, or couscous, instead of quinoa or brown rice.
Variation: Add a sprinkle of chopped nuts or seeds, such as almonds, walnuts, pumpkin seeds, or sunflower seeds, for added texture and flavor.
Variation: Add fresh herbs, such as parsley, cilantro, or mint, for a burst of freshness.
Variation: Add a dollop of hummus or guacamole to the bowl.
Serving and Pairing Suggestions
This Roasted Veggie Buddha Bowl is a versatile and satisfying meal. Here are some serving ideas:
- As a Main Course: It’s perfect for a healthy and delicious lunch or dinner.
- For Meal Prep: Make a big batch of the roasted vegetables and quinoa/rice and store them separately in the refrigerator. Assemble individual bowls as needed throughout the week.
- For Parties and Gatherings: Set up a “build-your-own Buddha bowl” bar with various roasted vegetables, grains, toppings, and dressings, and let guests customize their own bowls.
- As a Side Dish: Serve it with other dishes.
Pairing Suggestions:
- Beverages: This Buddha bowl pairs well with a variety of beverages, including water, iced tea, lemonade, or a light beer or white wine.
- Other Dishes: It complements other healthy dishes, such as salads, soups, or grilled protein sources.
Nutritional Information
This Roasted Veggie Buddha Bowl is a nutritional powerhouse, packed with vitamins, minerals, fiber, and plant-based protein (especially if you add chickpeas or lentils). Here’s a general overview of its nutritional benefits:
- High in Fiber: The vegetables, quinoa/brown rice, and optional chickpeas/lentils provide a good amount of dietary fiber, which promotes digestive health and helps you feel full and satisfied.
- Rich in Vitamins and Minerals: The variety of vegetables provides a wide range of vitamins and minerals, including vitamin A, vitamin C, potassium, folate, and iron.
- Healthy Fats: The olive oil and optional avocado provide healthy fats.
- Plant-Based Protein: The quinoa and optional chickpeas/lentils provide plant-based protein, which is essential for building and repairing tissues.
- Low in Saturated Fat: This recipe is naturally low in saturated fat.
- Gluten-Free (depending on grain choice): Quinoa is naturally gluten-free, making this a good option for those with gluten sensitivities or celiac disease.
The exact nutritional information will vary depending on the specific ingredients used and the serving size. A rough estimate per serving (assuming the recipe makes about 4 servings) is:
- Calories: 350-450
- Fat: 15-20g
- Protein: 10-15g (higher with added protein sources)
- Fiber: 8-12g
Roasted Veggie Buddha Bowl
Description
This Roasted Veggie Buddha Bowl recipe is a celebration of wholesome ingredients, vibrant colors, and satisfying textures
Ingredients
- 1 cup cooked quinoa or brown rice
- 1 medium sweet potato, peeled and diced into 1/2-inch cubes
- 1 cup broccoli florets
- 1 bell pepper (any color), diced
- 1/2 red onion, sliced
- 2 tablespoons olive oil
- Salt and pepper to taste
For the Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2–4 tablespoons water
- 1/4 teaspoon garlic powder
- Pinch of salt
Instructions
Let’s make this nourishing and flavorful Roasted Veggie Buddha Bowl!
Step 1: Preheat Oven
Preheat your oven to 400°F (200°C).
Step 2: Prepare Vegetables
Peel and dice the sweet potato into 1/2-inch cubes.
Cut the broccoli into florets.
Dice the bell pepper.
Slice the red onion.
Step 3: Season Vegetables
In a large bowl, toss the diced sweet potato, broccoli florets, diced bell pepper, and sliced red onion with the olive oil, salt, and pepper. Make sure the vegetables are evenly coated with the oil and seasonings.
Step 4: Roast Vegetables
Spread the seasoned vegetables out in a single layer on a baking sheet.
Roast them in the preheated oven for about 25-30 minutes, or until they’re tender and slightly crispy, flipping them halfway through the cooking time.
Step 5: Make Tahini Dressing
While the vegetables are roasting, make the tahini dressing. In a small bowl, whisk together the tahini, lemon juice, water, garlic powder, and salt. Start with 2 tablespoons of water and add more, a tablespoon at a time, until the dressing reaches your desired consistency. It should be thick but pourable.
Step 6: Assemble Buddha Bowls
Once the vegetables are roasted and the quinoa or brown rice is cooked and cooled slightly, it’s time to assemble the Buddha bowls.
Place a scoop of cooked quinoa or brown rice in each bowl.
Top with the roasted vegetables.
Step 7: Drizzle with Dressing
Drizzle the tahini dressing generously over the roasted vegetables and quinoa/rice.
Step 8: Serve
Serve the Roasted Veggie Buddha Bowls immediately.
Recipe Summary and Q&A
Recipe Summary:
We made a delicious and nourishing Roasted Veggie Buddha Bowl by roasting a medley of vegetables (sweet potatoes, broccoli, bell peppers, and red onion), making a simple tahini dressing, and assembling the bowls with cooked quinoa or brown rice, roasted vegetables, and the dressing.
Q&A:
- Q: Can I make this ahead of time?
- A: Yes! You can roast the vegetables and cook the quinoa or brown rice a day or two in advance. Store them separately in the refrigerator. Make the tahini dressing and assemble the bowls just before serving.
- Q: How long will leftovers last in the refrigerator?
- A: Stored in an airtight container, the leftovers will last for up to 3-4 days in the refrigerator.
- Q: Can I freeze this Buddha bowl?
- A: It’s best to freeze the components separately. You can freeze the roasted vegetables and the cooked quinoa or brown rice in separate freezer-safe containers for up to 2-3 months. Thaw them in the refrigerator overnight before assembling the bowls. The tahini dressing is best made fresh.
- Q: I don’t have tahini. What can I use instead?
- A: You can substitute the tahini with another nut or seed butter, such as almond butter, cashew butter, or sunflower seed butter. You can also use a creamy hummus as a dressing.
- Q: Can I use different vegetables?
- A: yes