Buddha Bowl – so kreierst du sie selber

Buddha what? Buddha Bowl! This is a new trend that has been making the rounds lately, especially on the Instagram platform. Buddha Bowls have nothing to do with kitschy statues from the Asian store, however, because they are simple bowl dishes that are not only healthy, but also fill you up and give you strength for your workout. And the best thing about these creations is that you can also put together these dishes yourself according to your own ideas, so there are no limits to your creativity when it comes to eating. But how do you prepare a Buddha Bowl?

Carbohydrates as a basis
The basis of every good Buddha Bowl is complex carbohydrates. That makes sense, of course, because after all, the bowl dish should not only taste good, but also provide energy and keep you full for as long as possible. Typically, grains of all kinds are used here. Among them some rice, quinoa, millet, oats or spelt. But sweet potatoes and legumes such as lentils, kidney beans and chickpeas are also possible. In addition, you can choose from a variety of vegetables, which provide a good amount of vitamins and fiber. Particularly good combinations are peppers, broccoli, zucchini, tomatoes, eggplant and mushrooms. Beyond that, you decide whether your community goes raw or even into the bowl. In any case, there are more than enough possible combinations.

Protein rich foods for the muscles
Nothing works without protein. Accordingly, every Buddha Bowl should contain protein-rich foods that supply your muscles with valuable amino acids. Here, too, you have the free choice of how you would like to design your topping. Whether fish, grilled meat, hard-boiled eggs, cheese or tofu. The choice is up to you and your taste.

That certain something as the icing on the cake
The Buddha Bowl concept is rounded off by special sauces, dressings and spices that complete the Buddha Bowl. The selection ranges from a simple yogurt dip for the raw food bowl to a cashew nut pesto as a topping for exotic variants to soy sauce or curry powder. Since sweet variants with fruit are of course possible, spices such as cinnamon or sauces such as maple syrup or almost calorie-free chocolate sauces from the sports shop are also available as a topping.

Recipe tip: Buddha Bowl with chicken and sweet potatoes

For two servings you need:

300 gram chicken breast fillet
125 gram quinoa
400 ml chicken broth
1 large diced sweet potato
1 half diced onion
2 chopped garlic cloves
Salt & pepper to taste
2 tablespoons olive oil
1 tablespoon peanut butter
1 tablespoon honey
1 tablespoon sesame oil
1 teaspoon roasted sesame seeds
40 grams young spinach
1 peeled avocado
Fresh coriander
2 tablespoons lime juice

1 - First, bring the quinoa and chicken broth to a boil in a saucepan. Once the broth boils, reduce the heat and wait until the quinoa has absorbed all the chicken broth.

2 - Meanwhile, preheat the oven to 220 degrees Celsius and spread the diced onion and sweet potato on a baking tray. Add a little olive oil and season with salt and pepper to taste.

3 - After 25 to 30 minutes in the oven, the potatoes are soft and can be taken out.

4 - Heat a pan and add the garlic cloves. After the garlic has been briefly roasted, add the chicken meat, which you have previously cut into strips and fry for five to six minutes per side.

5 - Now make the dressing by crushing a clove of garlic and putting it in a container with the peanut butter, lime juice, honey and soy sauce. Mix this base with a tablespoon of olive oil and the sesame oil.

6 - In the last step, you fill the quinoa into the bowls and add the meat and sweet potatoes one after the other. Now garnish the bowl with avocado slices, toasted sesame seeds and some cilantro. The icing on the cake is the dressing.