Buddha Bowl is a nutritious bowl full of flavour and colour, with tofu as the main ingredient - a protein-rich plant-based source that is ideal for vegans and vegetarians. This dish is the perfect combination of healthy ingredients such as quinoa, avocado, fresh vegetables and a creamy tahini dressing. Each ingredient adds unique flavour and nutritional value, creating a dish that not only looks appetising, but also provides many of the nutrients you need.
The preparation of the Buddha Bowl starts with the tofu, which needs to be cut into cubes and marinated in a mixture of soy sauce, sesame oil, honey and smoked paprika. The tofu is then fried until golden brown, which gives it a crispy and deep flavour. The base of the bowl is cooked quinoa, which provides fibre and protein. We add fresh vegetables - avocado, carrots, cucumber, red cabbage and spinach - which are not only full of vitamins but also add crunch and freshness to the dish. The whole thing is topped with a creamy tahini dressing, which brings all the ingredients together and adds an oriental flavour.
Buddha Bowl is a dish that can be modified at will, adjusting the ingredients to suit your preferences or the availability of seasonal produce. You can add roasted yams, broccoli or edamame to enhance the flavour and nutritional value of the dish. It's also a great way to use up leftover vegetables we have in the fridge. Preparing this dish is quick and easy, making it ideal for a healthy lunch or dinner. Being rich in protein and low in calories, tofu makes the Buddha Bowl a light yet filling meal. The combination of flavours and textures makes each bite unique, while the variety of ingredients ensures it is full of vitamins and minerals essential for health.
INGREDIENTS
Tofu:
- 800g tofu
- 4 tablespoons soy sauce
- 2 tbsp sesame oil
- 2 teaspoons of honey
- 2 teaspoons smoked paprika
Basis:
- 2 cups cooked quinoa
Vegetables:
- 2 sliced avocados
- 2 carrots, grated
- 2 cucumbers, sliced
- 1 red cabbage, chopped
- 2 handfuls of fresh spinach
Dressing:
- 4 tbsp tahini
- 2 tbsp lemon juice
- 2 tablespoons of water
- Salt and pepper to taste
INSTRUCTIONS
Preparation of tofu:
- Cut the tofu into cubes and pat dry with a paper towel.
- Mix the soy sauce, sesame oil, honey and smoked paprika in a bowl. Add the tofu and mix well so that the marinade evenly coats the tofu. Leave for 15 minutes.
Frying tofu:
- In a large frying pan, heat a little oil over a medium heat.
- Add the tofu and fry, stirring occasionally, until the tofu cubes are golden and crispy on all sides, which will take about 10-15 minutes.
Preparation of the dressing:
- In a small bowl, mix tahini, lemon juice, water, salt and pepper to taste. Stir until the dressing is smooth. If it's too thick, add a little more water.
Preparation of vegetables:
- Peel and slice the avocado.
- Grate the carrots.
- Cut cucumbers into thin slices.
- Chop the red cabbage into small pieces.
- Rinse and dry the spinach leaves.
Buddha Bowl assembly:
- Place a portion of cooked quinoa in the bottom of each bowl.
- Spread all the vegetables evenly on top: avocado, carrots, cucumbers, cabbage and spinach.
- Add the fried tofu.
- Pour the prepared tahini dressing over everything.
NOTES
- Quinoa: You can replace quinoa with brown rice, bulgur porridge or another favourite grain.
- Tofu: To make the tofu even crispier, you can coat it in potato flour before frying.
- Vegetables: Feel free to modify the vegetables according to season and availability. Roasted yams, broccoli or edamame can be a good addition.
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