Recipes & DIY

Vegan Buddha Bowl with Garlicky Tahini Dressing

Whenever I want to serve a healthy, filling meal for dinner, I almost always turn to making a plant-based bowl of some kind. And this Vegan Buddha Bowl is one of my go-to recipes. (Fun fact: It’s called a Buddha bowl because the bowl is large and round, like Buddha’s belly!) This dish contains filling sprouted brown rice, carrots, broccoli, and sweet potatoes along with other flavorful ingredients. It also includes tofu for an added punch of protein and my Garlicky Tahini Dressing that you can customize based on your preferred spices, making this a great dinner option if you’re looking to make the transition to a plant-based diet or if you just want to eat a little cleaner.

So, you may be wondering what’s the difference between brown rice and sprouted brown rice. Well, the name says it all; basically, sprouted brown rice is brown rice that’s been allowed to sprout, or germinate, before it’s cooked. This is important because studies have shown that germinated brown rice contains substantially more nutrients than regular brown rice. Specifically, it contains more GABA (gamma-aminobutyric acid), which is actually a neurotransmitter in your body known to help fight stress by exhibiting a calming effect. In fact, researchers have found that after just 24 hours of germination, sprouted rice contains almost eight times more GABA than unsprouted rice! [1]

Another incredible feature in this Vegan Buddha Bowl is the use of coconut aminos. If you aren’t already familiar with this ingredient, coconut aminos is a sauce that somewhat mimics the flavor of a light, mild soy sauce. And since it’s made from coconut, you get some of those health benefits, such as the health-promoting nutrients magnesium, potassium, zinc, and more! [2] Combine that with the vegetables filling this bowl, and you’re well on your way to nourishing your body and supporting your body’s ability to manage stress.

Now that you know a few reasons why I love this dish, take a look at how simple this recipe is to make. All you need is a half hour and a large bowl. It’s that simple!

 

Vegan Buddha Bowl with Garlicky Tahini Dressing

Time: 25 minutes

Serves: 2

 

Vegan buddha bowl - Dr. Pingel

 

Ingredients

Base:

3-4 ounces extra firm, non-GMO organic tofu

¼ cup coconut aminos

¾ cup cooked sprouted brown rice

½ cup shredded carrots

½ cup steamed broccoli

½ cup sliced cucumber

⅛ red onion, sliced

⅛ small red cabbage, sliced

½ cup cooked sweet potatoes

 

Garlicky Tahini Dressing:

¼ cup tahini

½ tablespoon garlic powder

2-3 tablespoons avocado oil 

Juice of ½ lemon

Sea salt and black pepper, to taste

Spices such as smoked paprika, cumin, chili powder, onion powder, etc., to taste (optional)

 

Directions

1. Preheat the oven to 400 degrees F.

2. Meanwhile, in a small bowl, marinate the tofu in the coconut aminos.

3. On a greased baking sheet, place the tofu and bake for 20 minutes.

4. Meanwhile, in a high-speed blender, combine all the dressing ingredients and blend on high until well-combined. Season to taste with the recommended spices.

5. Distribute all the ingredients evenly into two bowls, beginning with the rice and vegetables.

Vegan buddha bowl - Dr. Pingel

6. Add the remaining ingredients and top with the dressing. Serve and enjoy!

Vegan buddha bowl - Dr. Pingel

Vegan buddha bowl - Dr. Pingel

Vegan Buddha Bowl with Garlicky Tahini Dressing February 29, 2020

Total Time 25 mins
Servings 2

Ingredients
  

Base

  • 3-4 oz extra firm, non-GMO organic tofu
  • 1/4 cup coconut aminos
  • 3/4 cup sprouted brown rice
  • 1/2 cup shredded carrots
  • 1/2 cup steamed broccoli
  • 1/2 cup sliced cucumber
  • 1/8 red onion, sliced
  • 1/8 small red cabbage, sliced
  • 1/2 cup cooked sweet potatoes

Garlicky Tahini Dressing

  • 1/4 cup tahini
  • 1/2 tbsp garlic powder
  • 2-3 tbsp avocado oil 
  • Juice of ½ lemon
  • Sea salt and black pepper, to taste
  • Spices such as smoked paprika, cumin, chili powder, onion powder, etc., to taste (optional)

Instructions
 

  • Preheat the oven to 400 degrees F.
  • Meanwhile, in a small bowl, marinate the tofu in the coconut aminos.
  • On a greased baking sheet, place the tofu and bake for 20 minutes.
  • Meanwhile, in a high-speed blender, combine all the dressing ingredients and blend on high until well-combined. Season to taste with the recommended spices.
  • Distribute all the ingredients evenly into two bowls, beginning with the rice and vegetables.
  • Add the remaining ingredients and top with the dressing. Serve and enjoy!

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