This nourishing plant-based Buddha bowl contains microbiome-loving foods high in probiotics and prebiotics, helping keep you and the ‘good bugs’ in your gut satisfied.
Vegan Buddha Bowl
1 cup of quinoa grains
1-2 avocados, sliced
1 block of tempeh (250 g), thinly sliced
1 cup of chickpeas, tinned or dry (soaked, boiled, and drained)
Roasting vegetables: choose from sweet potato, pumpkin, red onion, cauliflower
Fresh salad vegetables: choose from spinach, kale, rocket, red cabbage, beetroot (grated or pickled), broccolini, sprouts, microgreens
Fermented vegetables: ½ - 1 cup of sauerkraut, kimchi, or fermented vegetables
Nuts and seed: choose from cashews, sunflower seeds, pepitas, pine nuts
Extra virgin olive oil
Salt and pepper
1 tsp miso paste
1 tsp ginger, freshly grated
1 clove garlic, crushed
1 Tbsp maple syrup
1-2 Tbsp lime juice
1 Tbsp tamari
1 tsp sesame oil
1 tsp toasted sesame seeds
1. Preheat oven to 180°C. Cut roasting vegetables into bite size pieces, season and toss in olive oil, and bake for 30 minutes or until cooked.
2. Boil quinoa in water for 10-12 minutes or until tender. Drain and set aside.
3. Slice tempeh and lightly pan fry on both sides in 1 Tbsp olive oil. Drain on kitchen paper.
4. Slice avocado and prepare salad vegetables. Lightly steam if preferred (e.g. kale, brocollini).
5. To make dressing, combine ingredients in a small mixing bowl and whisk into a paste. Add water to reach desired consistency.
6. Assemble Buddha bowls, each with a serve of quinoa, tempeh, chickpeas, avocado, roast vegetables, fresh and fermented vegetables, and nuts/seeds for extra crunch. Add dressing and enjoy.
Channel your culinary creativity while assembling your Buddha bowl:
• Keep it colourful and include both fresh and cooked vegetables, and plant-based protein.
• Fermented foods such as sauerkraut, kimchi, tempeh, and tamari are naturally rich in probiotics and introduce beneficial bacteria to the gut.
• Fibre-rich prebiotic foods e.g. avocado, beetroot, onions, garlic, chickpeas, and wholegrains help feed the ‘good bugs’ in the gut to support digestion and overall health.