The perfect meal for Meat Free Monday

BuddhaBowl_MNB1

Did you know Australians eat more meat than almost any other country on the planet? While worldwide the average person consumes around 30 kgs a year, Aussies are downing a whopping 93 kgs a year according to data obtained by the OECD. Woah Nelly! But have no fear, because Meat Free Monday is here, and we’ve got the perfect recipe to help ensure it’s a delicious one… The Buddha Bowl courtesy of our friend Tamika Wood from Sproutly Stories.  

 

The beauty of The Buddha Bowl is there are no rules and you can make them from whatever ingredients you have lying around in your fridge! Here’s a template to help get you started! Pick one or more from each category! 

 

1. Grain or starchy root veg (e.g. brown rice, quinoa, buckwheat, sweet potato, pumpkin)

 

2. Greens (e.g. baby spinach leaves, sautéed kale, raw massaged kale, rocket leaves, beetroot leaves)

 

3. Protein (e.g. Crispy Curried Chickpeas, Mexican beans, roasted tofu, marinated tempeh, hummus)

 

4. Vegetables (e.g. broccoli, broccolini, tomato, corn, carrot, zucchini, beetroot)

 

5. Good quality fat (e.g. avocado, olive oil, raw/roasted nuts and seeds – these add a great crunch too!)

 

6. Digestive aid (optional) (e.g. sauerkraut, kimchi, kefir)

 

7. Delicious sauce/dressing (see recipe below for my go-to Lemon Tahini Dressing or go for a classic balsamic vinegar + olive oil, apple cider vinegar or Cheesy Cashew Nacho Cheese sauce, or Vegan Sour Cream)

 

BuddhaBowl_MNB2

 

INGREDIENTS

BOWL

1/2 small sweet potato, thinly sliced

1 Tbsp. olive oil

1/2 cup cooked chickpeas, drained and rinsed well

1 tsp ground cumin

1/2 avocado, sliced

1 cup broccoli florets, diced

1/2 cup baby spinach leaves

1/2 avocado, stone removed and cut into slices

1

1 Tbsp. sauerkraut (optional – great for digestion!)

1 Tbsp. hummus

Salt and freshly cracked pepper

 

LEMON TAHINI DRESSING

1 Tbsp. tahini

Juice of 1/2 lemon

1 tsp maple syrup

Pinch of salt

Takes , serves 1.

 

INSTRUCTIONS

 

Preheat oven to 180°C (350 Preheat oven to 350°F). Line two trays with baking paper.

 

Arrange the sweet potato slices on one tray, drizzle with half the olive oil and season with salt and pepper. Place in the oven

 

Scatter the chickpeas over the second tray, drizzle with olive oil, then sprinkle with salt, pepper and cumin. Place in the oven

 

Roast both trays for around 20 minutes until the sweet potato is soft and the chickpeas are crunchy

 

Meanwhile, lightly steam the broccoli if desired, or enjoy it raw

 

Make the dressing: in a small bowl combine tahini, lemon juice, maple syrup and a pinch of salt

 

Arrange all ingredients in a large bowl with a scoop of hummus in the middle. Drizzle with tahini lemon dressing and dig in!

 

What’s your favourite Buddha Bowl combo? Let us know in the comments below! 

 

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Tamika Woods is a Sydney-based Nutritional and Dietetic Medicine student and recipe developer. She is the founder of Sproutly Stories, a health food blog designed to encourage spending more time in the kitchen. Her wholesome recipe ideas inspire others to enjoy real food that is conveniently healthy. Follow her on Instagram.