Roasted Veggie Buddha Bowl: A Delicious and Nutritious Recipe

Buddha bowls are the ultimate customizable and nourishing meal. They are essentially a balanced combination of grains, roasted or raw vegetables, a protein source, and a flavorful sauce, all artfully arranged in a bowl. This roasted veggie Buddha bowl recipe is a vibrant and satisfying way to enjoy a variety of vegetables while creating a meal that is both healthy and delicious. It’s perfect for a weeknight dinner, a make-ahead lunch, or a nourishing post-workout meal.

This particular version focuses on the incredible flavors and textures achieved through roasting vegetables. Roasting brings out their natural sweetness and creates a delightfully caramelized exterior, making them incredibly appealing. The recipe is easily adaptable, allowing you to swap in your favorite vegetables based on what’s in season or what you have on hand. We’ll guide you through the process, step-by-step, ensuring you create a Buddha bowl masterpiece.

Why You’ll Love This Roasted Veggie Buddha Bowl

* **Nutrient-Packed:** This bowl is loaded with vitamins, minerals, fiber, and antioxidants from the variety of vegetables.
* **Customizable:** Easily adapt the recipe to your preferences and dietary needs. Swap vegetables, grains, and protein sources to create your perfect bowl.
* **Delicious:** Roasting brings out the natural sweetness and enhances the flavors of the vegetables.
* **Satisfying:** A well-balanced combination of carbohydrates, protein, and healthy fats keeps you feeling full and energized.
* **Easy to Make:** The recipe is straightforward and requires minimal active cooking time.
* **Meal Prep Friendly:** Roast the vegetables and cook the grains ahead of time for quick and easy assembly during the week.
* **Versatile:** Perfect for lunch, dinner, or a healthy snack.
* **Visually Appealing:** The colorful arrangement of ingredients makes this bowl a feast for the eyes as well as the palate.
* **Budget-Friendly:** Use seasonal vegetables to keep costs down.
* **Vegan & Gluten-Free Options:** Easily made vegan and gluten-free by choosing appropriate grains and protein sources.

Ingredients You’ll Need

Here’s a breakdown of the key components of this roasted veggie Buddha bowl:

* **Vegetables:**
* **Broccoli:** Provides a great source of vitamin C and fiber. Florets are best for even roasting.
* **Sweet Potatoes:** Adds sweetness, fiber, and vitamin A. Cubed for consistent cooking.
* **Brussels Sprouts:** Offers a slightly bitter, nutty flavor and is rich in vitamins K and C. Halved or quartered depending on size.
* **Red Onion:** Adds a sharp, pungent flavor. Cut into wedges or slices.
* **Bell Peppers (Red or Yellow):** Contributes sweetness and vitamin C. Diced or sliced.
* **Optional Vegetables:** Consider adding cauliflower, carrots, zucchini, butternut squash, or beets, depending on your preference and the season.
* **Grains:**
* **Quinoa:** A complete protein source that’s gluten-free and cooks quickly. Other options include brown rice, farro, or couscous.
* **Protein:**
* **Chickpeas:** A plant-based protein source that adds fiber and texture. You can use canned chickpeas (rinsed and drained) or cook them from scratch.
* **Optional Protein:** Consider adding baked tofu, edamame, lentils, or roasted tempeh for variety. If you eat animal protein, grilled chicken or salmon are also great additions.
* **Sauce:**
* **Tahini Dressing:** A creamy and flavorful dressing made from tahini (sesame seed paste), lemon juice, maple syrup (or honey), garlic, and water. This is a key element in bringing all the flavors together.
* **Toppings:**
* **Avocado:** Adds healthy fats and creaminess. Sliced or diced.
* **Seeds:** Pumpkin seeds (pepitas) or sunflower seeds add crunch and extra nutrients.
* **Fresh Herbs:** Chopped cilantro or parsley provide freshness and flavor.
* **Red Pepper Flakes:** For a touch of spice.
* **Everything Bagel Seasoning:** Adds a savory and flavorful crunch.
* **Optional Toppings:** Consider adding pickled onions, sprouts, or a sprinkle of nutritional yeast.

Ingredient Substitutions

One of the best things about Buddha bowls is their versatility. Feel free to substitute ingredients based on your preferences, dietary needs, or what you have on hand.

* **Vegetables:** Almost any vegetable can be roasted and added to this bowl. Consider seasonal vegetables like butternut squash in the fall or asparagus in the spring.
* **Grains:** Brown rice, farro, couscous, or even lentils can be used instead of quinoa.
* **Protein:** Tofu, tempeh, edamame, lentils, or grilled chicken/fish are all great protein options.
* **Sauce:** If you don’t have tahini, try using peanut butter or almond butter as a base for your dressing. You can also use a store-bought vinaigrette or a simple lemon-herb dressing.
* **Toppings:** Get creative with your toppings! Consider adding nuts, dried fruit, or other crunchy elements.

Equipment Needed

* **Baking Sheets:** Two large baking sheets are ideal for roasting the vegetables in a single layer.
* **Parchment Paper or Silicone Baking Mats:** These prevent the vegetables from sticking to the baking sheets and make cleanup easier.
* **Large Bowl:** For tossing the vegetables with oil and spices.
* **Small Bowl or Jar:** For making the tahini dressing.
* **Measuring Cups and Spoons:** For accurate ingredient measurements.
* **Knife and Cutting Board:** For preparing the vegetables.
* **Pot or Rice Cooker:** For cooking the quinoa or other grains.

Step-by-Step Instructions

Here’s a detailed guide to making your own delicious roasted veggie Buddha bowl:

**1. Prepare the Vegetables:**

* Preheat your oven to 400°F (200°C). This high temperature is essential for achieving perfectly roasted vegetables.
* Wash and dry all the vegetables thoroughly. Moisture can prevent them from browning properly.
* Chop the vegetables into bite-sized pieces. Aim for consistent sizes to ensure even cooking. Broccoli should be cut into florets, sweet potatoes into cubes, Brussels sprouts halved or quartered, red onion into wedges, and bell peppers into diced pieces.

**2. Season and Roast the Vegetables:**

* Place the chopped vegetables in a large bowl. Drizzle with olive oil, and season with salt, pepper, garlic powder, and any other spices you like (such as paprika or cumin). Toss well to ensure all the vegetables are evenly coated.
* Spread the vegetables in a single layer on the prepared baking sheets. Avoid overcrowding the baking sheets, as this can cause the vegetables to steam instead of roast. Use two baking sheets if necessary.
* Roast for 25-35 minutes, or until the vegetables are tender and slightly caramelized. Flip the vegetables halfway through the cooking time to ensure even browning.

**3. Cook the Grains:**

* While the vegetables are roasting, cook the quinoa according to package directions. Typically, this involves rinsing the quinoa, adding it to a pot with water or broth, bringing it to a boil, then simmering until the liquid is absorbed.
* Alternatively, you can use a rice cooker to cook the quinoa or other grains.

**4. Prepare the Chickpeas (if using canned):**

* Rinse and drain the canned chickpeas. Pat them dry with a paper towel to remove excess moisture.
* Optional: Toss the chickpeas with a little olive oil and spices (like paprika, cumin, or chili powder) and roast them in the oven alongside the vegetables for the last 10-15 minutes for added flavor and crunch.

**5. Make the Tahini Dressing:**

* In a small bowl or jar, whisk together the tahini, lemon juice, maple syrup (or honey), minced garlic, and water. Start with a small amount of water and add more until you reach your desired consistency. The dressing should be creamy and pourable.
* Taste and adjust the seasonings as needed. Add more lemon juice for tanginess, maple syrup for sweetness, or salt and pepper to taste.

**6. Assemble the Buddha Bowls:**

* Divide the cooked quinoa among bowls. Aim for about ½ to 1 cup of quinoa per bowl.
* Arrange the roasted vegetables on top of the quinoa. Create sections for each vegetable to make the bowl visually appealing.
* Add the chickpeas (or other protein source) to the bowls.
* Drizzle generously with the tahini dressing.
* Top with sliced avocado, seeds, fresh herbs, red pepper flakes, and everything bagel seasoning (or your favorite toppings).

**7. Serve and Enjoy!**

* Serve the Buddha bowls immediately or store them in the refrigerator for later. If storing, keep the dressing separate to prevent the bowls from becoming soggy.

Tips for Perfect Roasted Vegetables

* **Don’t overcrowd the pan:** Give the veggies space so they roast instead of steam. Use two baking sheets if necessary.
* **Use high heat:** 400°F (200°C) is ideal for caramelizing the vegetables and achieving a slightly crispy exterior.
* **Cut vegetables into uniform sizes:** This ensures even cooking.
* **Toss well with oil and seasonings:** Make sure all the vegetables are coated evenly.
* **Flip halfway through roasting:** This helps the vegetables brown evenly on both sides.
* **Don’t be afraid to experiment with spices:** Try different combinations to find your favorite flavor profile.

Variations and Add-Ins

* **Add Greens:** Incorporate fresh greens like spinach, kale, or arugula for added nutrients.
* **Make it Spicy:** Add a pinch of cayenne pepper or a drizzle of sriracha to the tahini dressing for a spicy kick.
* **Add Fruit:** Include sliced apples, pears, or roasted grapes for a touch of sweetness.
* **Add Nuts:** Toasted almonds, walnuts, or pecans add crunch and healthy fats.
* **Add Pickled Vegetables:** Pickled onions, carrots, or beets add a tangy and flavorful element.
* **Add a Fried Egg:** Top the bowl with a fried egg for extra protein and richness (if you’re not vegan).
* **Change up the Dressing:** Use a different dressing, such as a lemon-herb vinaigrette, a peanut sauce, or a miso dressing.

Make-Ahead Tips

* **Roast the vegetables ahead of time:** Roasted vegetables can be stored in the refrigerator for up to 3 days.
* **Cook the grains in advance:** Cooked quinoa or other grains can be stored in the refrigerator for up to 5 days.
* **Make the tahini dressing ahead of time:** The dressing can be stored in the refrigerator for up to 1 week.
* **Assemble individual bowls:** Assemble the bowls ahead of time for quick and easy lunches or dinners during the week. Store the dressing separately and add it just before serving.

Serving Suggestions

* **Serve as a main course:** This roasted veggie Buddha bowl is a complete and satisfying meal on its own.
* **Serve as a side dish:** Serve smaller portions as a side dish alongside grilled chicken, fish, or tofu.
* **Pack for lunch:** This bowl is perfect for packing for lunch. Store the dressing separately and add it just before eating.
* **Take to a potluck:** Bring a large bowl of roasted vegetables and the other components to a potluck and let everyone assemble their own bowls.

Storage Instructions

* **Refrigerate:** Store leftover Buddha bowls in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate to prevent the bowls from becoming soggy.
* **Freezing:** While it’s not ideal to freeze the entire bowl, you can freeze the roasted vegetables separately. Allow them to cool completely before transferring them to a freezer-safe bag or container. They can be stored in the freezer for up to 2 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information

The nutritional information for this roasted veggie Buddha bowl will vary depending on the specific ingredients used and portion sizes. However, it is generally a nutrient-rich meal that is high in fiber, vitamins, minerals, and antioxidants.

* **Calories:** Approximately 400-600 calories per serving.
* **Protein:** Approximately 15-25 grams per serving.
* **Fiber:** Approximately 10-15 grams per serving.
* **Fat:** Approximately 20-30 grams per serving (primarily healthy fats from avocado and tahini).

Recipe Card

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**Roasted Veggie Buddha Bowl Recipe**

**Yields:** 4 servings
**Prep time:** 20 minutes
**Cook time:** 35 minutes

**Ingredients:**

* 1 large head of broccoli, cut into florets
* 2 medium sweet potatoes, peeled and cubed
* 1 pound Brussels sprouts, halved or quartered
* 1 red onion, cut into wedges
* 1 red or yellow bell pepper, diced
* 2 tablespoons olive oil
* Salt and pepper to taste
* 1 teaspoon garlic powder
* 1 cup quinoa, uncooked
* 2 cups water or vegetable broth
* 1 (15-ounce) can chickpeas, rinsed and drained
* ¼ cup tahini
* 3 tablespoons lemon juice
* 2 tablespoons maple syrup or honey
* 1 clove garlic, minced
* Water, as needed
* 2 avocados, sliced
* ¼ cup pumpkin seeds or sunflower seeds
* ¼ cup chopped cilantro or parsley
* Red pepper flakes, to taste (optional)
* Everything bagel seasoning, to taste (optional)

**Instructions:**

1. Preheat oven to 400°F (200°C).
2. Prepare the vegetables: Wash, dry, and chop all vegetables.
3. Season and roast the vegetables: Toss vegetables with olive oil, salt, pepper, and garlic powder. Spread on baking sheets in a single layer. Roast for 25-35 minutes, flipping halfway through, until tender and slightly caramelized.
4. Cook the quinoa: Rinse quinoa and cook according to package directions (usually with 2 cups of water or broth). Simmer until liquid is absorbed.
5. Prepare the chickpeas: Rinse and drain chickpeas. Toss with olive oil and spices, and roast for the last 10-15 minutes of the vegetables’ cooking time (optional).
6. Make the tahini dressing: Whisk together tahini, lemon juice, maple syrup, minced garlic, and water until creamy and pourable.
7. Assemble the Buddha bowls: Divide cooked quinoa among bowls. Arrange roasted vegetables and chickpeas on top. Drizzle with tahini dressing. Top with avocado, seeds, herbs, red pepper flakes, and everything bagel seasoning.
8. Serve and enjoy!

Conclusion

This roasted veggie Buddha bowl recipe is a fantastic way to enjoy a flavorful, healthy, and customizable meal. By roasting the vegetables, you unlock their natural sweetness and create a truly satisfying dish. Experiment with different vegetables, grains, protein sources, and toppings to create your own signature Buddha bowl. Whether you’re looking for a quick weeknight dinner, a nutritious lunch, or a vibrant meal prep option, this recipe is sure to become a new favorite. So gather your ingredients, preheat your oven, and get ready to create a delicious and nourishing bowl of goodness!