You might be thinking, "It's just a meal in a bowl—what's the big deal?" Actually, there's a lot more to a Buddha bowl than the fact that it's gorgeous. Here's why (and how) you should be making them at home.
Photo: Shutterstock / Kiian Oksana
You’ve seen them all over Pinterest, so aren’t you wondering by now…what exactly are these Buddha bowl things? Are they some Internet fad that’ll be gone in a few months, or an “eat with your eyes” way of cooking, because let’s face it—they’re gorgeous? Well, let’s dive into Buddha bowls together.
I’m around all things food every day, but until recently even I was unfamiliar with the Buddha bowl. Truth is, I see so many trends in the food industry, it can be hard to keep up! Named for its big, round Buddha belly shape, a “Buddha bowl” can mean different things to different people, but let’s define it here as a one-dish meal consisting of rice or whole grains, roasted veggies, a dressing and protein (by way of beans, tofu, lentils, or in some cases meat or fish). It’s considered clean eating and it incorporates principles of Chinese and Japanese medicine. Popular among vegans, the Buddha bowl is considered an ideal way to eat and is credited with the potential for lowering the risk of chronic diseases.
Now that you’re in the know, here are some tips on how to prepare the best Buddha bowl at home.
Start with grains
Use cooked brown rice, quinoa, barley or bulgur. These are all considered whole grains and will help you stay satisfied longer and give you more health benefits than processed grains.
Test Kitchen tip: Check out the freezer aisle for quick-prep brown rice or quinoa.
Add the veggies
Repurpose cooked veggies by tossing in oil and spices or roasted bounty from the seasonal farmers market. Here’s your opportunity to use those weekly leftovers. Don’t forget to artfully arrange for presentation!
Think outside the bottle—no store-bought ranch or Thousand Island dressing here. Make a homemade vinaigrette that incorporates spicy Sriracha or Dijon mustard. Here are a few of my favorite scratch-made salad dressings.
Sprinkle with seeds
Add a shower of sesame seeds, pepitas or chia seeds. It’s the perfect opportunity to use a little of this and a little of that, so if you have leftovers hanging out in your pantry, toss them on!
Test Kitchen tip: Toasting the seeds in a skillet adds depth of flavor.
Add bonus ingredients
Consider adding a perfectly ripe sliced avocado or a soft-boiled egg. There are no rules: Buddha bowls are wide open to anything you’re craving.
Buddha bowls are filling, healthy and fun meals that pack most of the nutrients your body needs. Preparing Buddha bowls can be a relaxing activity with a very rewarding payoff: you get a delicious and balanced meal that will enrich your day, body and soul, overall health and your Instagram/Pinterest feed.
Frequently asked questions. What are the 5 key components of a buddha bowl? A buddha bowl should contain a grain, a vegetable, a fat, a protein, and a sauce.
“The origin of the Buddha Bowl is quite literal – it is said that Buddha would carry a large bowl through the village and individuals would generously place food in the bowl as a donation,” says Martin Knaubert, Director of Food & Beverage, and former executive chef at Four Seasons Resort Oahu at Ko Olina.
However, while fresh is always best, frozen buddha bowls are far from the worst thing you can put in your body when you're pressed for time. "From a nutritional perspective, freezing is a good way to preserve the nutrient content of food.
There were no processed foods at this time, so it was likely to be simple and healthy – maybe a few beans, grains, vegetables, or stew. Buddha bowls are based on this principle of simplicity – a nutritionally and energetically balanced meal based on what is available, with fairly minimal prep.
Buddha bowls are similar to another type of dish called nourish bowls – however, the main difference is nourish bowls can include animal protein. Buddha bowls are also known as grain bowls, hippie bowls, macro bowls or power bowls.
Macro Bowls: Nourish Bowl: also called Nourishment Bowls, are filled with simple, nutrient-dense ingredients to make a filling meal. Buddha Bowls: also called Hippie, Glory, or Sunshine Bowls, are often vegan or vegetarian (think: plant-based proteins), but meat is included in some recipes.
Struck bowls are used in some Buddhist religious practices to accompany periods of meditation and chanting. Struck and singing bowls are widely used for music making, meditation and relaxation, as well for personal spirituality. They have become popular with music therapists, sound healers and yoga practitioners.
Every monk and nun receives a bowl when they are initiated and carry it with them everywhere they go. They accept whatever food is offered for their nourishment and serve as a blessing for the giver. In this way, the bowl symbolizes the Middle Way between the giver and receiver.
Think they're the same thing? Then think again! While one is a healthy one-bowl meal inspired by a Buddhist tradition, the other is a marketing salad with dubious eco-friendly credentials. Here's everything you need to know about these two popular dishes.
What is a Buddha Bowl? Legend has it, Buddha would wake before dawn, carrying a bowl through roads and paths, and let villagers fill his bowl with different kinds of food for him to devour.
Therefore, the saying “paste gold leaf onto the back of a Buddha statue” is a way to praise people who do good deeds without expecting praise or attention or that go unseen or unrecognized.
It's not recommended to freeze the entire buddha bowl because some of the ingredients will lose structural integrity in the process, but you can freeze some of the ingredients separately (like the cooked sweet potato, the quinoa, and the dressing) for up to 3 months in individual airtight containers.
Rice bowls are easy customizable meals that are healthy and, in this case, high in protein. Each serving has at least 15 grams of protein, so you know these recipes will help keep you feeling full. They have the added benefit of fiber, which adds to the satisfaction factor.
Can be high in sodium and calories. Poke bowls are usually made with sesame oil, which is very calorie dense, and soy sauce seasoning, which is generally high in sodium. While sodium is an essential nutrient, it can raise blood pressure and increase heart disease risk in some people when consumed in excess.
The downside? Acai bowls are sugar bombs. Eating one every day might increase your blood sugar levels or result in weight gain. They're also not great if you're on a low carb diet like keto.
Adults should eat at least 1 ½ cups of fruit every day. However, a “fruitarian” diet, in which you eat almost nothing but fruit, can keep you from getting enough nutrients from other foods. Experts recommend that 25%-30% of your diet be made up of fruit.
Introduction: My name is Arielle Torp, I am a comfortable, kind, zealous, lovely, jolly, colorful, adventurous person who loves writing and wants to share my knowledge and understanding with you.
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Photo: Shutterstock / Kiian Oksana