Bhudda Bowl

RAINBOW PLANT BASED BUDDHA BOWL

By Emma Sousa

This quick and simple Buddha Bowl can literally be the base for any combination you wish. Switch out the things you don’t like for things you do, change the protein source, switch it up any way you like. The most important thing to remember is colour! The more colours you add the more healthy vitamins, minerals and nutrients you’re getting. Always add a source of protein to ensure you have the perfectly balanced meal. Do not fear the carbs! This is loaded with healthy, whole food sources of carbs (yes veggies are carbs). The difference is that these carbs are packed with fibre, vitamins, minerals, antioxidants and much more. The key here is whole foods.

Lastly mix it up with your favourite dressing. A simple lemon, olive oil and mustard dressing or a spicy, miso based one. Here I’ve used sesame oil for that lovely sesame twang (always check for allergies before serving to anyone who may have one). And lastly have fun. There are so many variations you could choose but here’s one of my favourites. The quantities are approximate as I’m not big on measuring - if more people are eating, I make more otherwise I prepare and keep extras in the fridge for the next day (but don’t put the dressing on otherwise it goes soggy). This will happily serve a family of four.

Ingredients: 1/4 of a red cabbage, thinly shredded 1/3 each of red, yellow and green peppers, thinly sliced 1 punnet of cherry tomatoes 6 or 7 spears of baked or air fried asparagus (toss in salt pepper and olive oil before cooking) 1 tin of brown lentils, cooked but not mushy 1 carrot, cut into thin ribbons 1/3 of a cucumber, cut into thin ribbons Red onions, thinly sliced (leave them to

marinate in salt for 30 minutes and then rinse - this takes the excess ‘bite’ out of them and gives a yummy flavour) 3 to 4 handfuls of raw shredded spinach 1/2 cup (mug sized) of cooked quinoa tossed in salt, pepper and lemon juice 2 tbsps of raw spring onion tops, finely chopped for garnishing 1 handful of coriander, finely chopped for garnishing

Drizzle the cherry tomatoes with a little olive oil, salt and pepper then slow roast them in the oven. Roasting brings out the intense sweet flavour of tomatoes (and looks damn pretty too). This usually takes around 20 to 25 minutes. During the last 10 minutes put your asparagus into the oven for roasting. I prefer mine with a crunch.

While everything is cooking rinse your quinoa (or rice or whatever your choice of starchy carbs is) and boil in salted water until cooked. Put to one side. Drain and cook the brown lentils and put to one side.

Prepare all the veggies keeping everything as thinly sliced, diced, ribboned as possible. Get yourself an amazing shallow dish (bowl or plate) and place everything on in sections ensuring you get as far as possible a contrast or clash of colours next to each one. Leave a section for the quinoa and lentils.

Toss the quinoa in salt, pepper and lemon juice to taste. Do the same with the lentils and place on your serving dish. Add the roasted cherry tomatoes and asparagus to the centre of the dish. Garnish with chopped spring onions and coriander. For the dressing: take a clean glass jar and place all the ingredients inside, give it a good shake and then it’s ready to pour over your Buddha Bowl when you are ready to serve.

1 tbsp of sesame oil 1 tbsp of light olive oil 1 tbsp or light soya sauce 1/2 tsp of smoked paprika 1 tbsp of red wine vinegar 1 grated garlic clove Coarsely ground black pepper to taste Adjust seasoning to your own taste

Pour dressing on at the table and toss everything together and serve! The lentil and quinoa are your high protein sources but you can switch out for your favourites if you like - air fried tofu is the bomb on this dish. Enjoy!