Rainbow Buddha Bowl with Tahini Dressing

About This Recipe

The Buddha bowl format — a single bowl with a grain, protein, several roasted or raw vegetables, and a creamy dressing — has become one of the defining healthy meals of the 2020s. This version balances macros (40% complex carbs, 25% plant protein, 35% healthy fats) and packs every colour of vegetable for diverse phytonutrients. The lemon-tahini dressing is the unifier — creamy enough to coat everything, bright enough to lift the roasted vegetables.

Ingredients

Serves 4

• 200 gquinoa(rinsed)
• 1 largesweet potato(cut into 2cm cubes)
• 1 canchickpeas(400g, drained and patted dry)
• 200 gkale(stems removed, leaves torn)
• 2avocados(sliced)
• 200 gred cabbage(thinly shredded)
• 150 gcherry tomatoes(halved)
• 3 tbspolive oil(divided)
• 1 tspsmoked paprika
• 1 tspground cumin
• 120 gtahini
• 1lemon(juiced)
• 1 clovegarlic(minced)
• 60 mlwarm water
• 2 tbsppumpkin seeds(toasted)
• salt and pepper(to taste)

Instructions

1. 1

   Cook the quinoa

   Boil quinoa in 400ml salted water for 15 minutes until tender and the germs spiral out. Drain and fluff with a fork.

2. 2

   Roast sweet potato and chickpeas

   Toss the sweet potato cubes and dried chickpeas with 2 tablespoons olive oil, paprika, cumin, salt and pepper. Spread on a tray. Roast at 220°C for 22-25 minutes, tossing halfway, until the sweet potato is tender and the chickpeas are crispy.

3. 3

   Massage the kale

   Place torn kale in a bowl with 1 tablespoon olive oil and a pinch of salt. Massage with your hands for 90 seconds — the kale will darken and soften.

4. 4

   Make the tahini dressing

   Whisk tahini, lemon juice, garlic and warm water until silky. The mixture will seize first, then loosen as you add water — keep going. Season with salt.

5. 5

   Assemble the bowls

   Divide quinoa among 4 bowls. Arrange roasted sweet potato, crispy chickpeas, massaged kale, avocado, red cabbage and cherry tomatoes in sections around the bowl. Drizzle generously with tahini dressing. Top with pumpkin seeds.

Variations

• •

  Add Protein: top with grilled chicken, tofu or salmon for non-vegan version.

• •

  Mediterranean Bowl: substitute farro for quinoa, hummus for tahini, and add olives + feta.

• •

  Mexican Bowl: substitute black beans for chickpeas, add corn salsa, and use lime-cilantro dressing.

Storage

Components keep separately for 4 days. Assemble fresh. Tahini dressing keeps 1 week.

Frequently Asked Questions