A nutrient-dense and protein-rich buddha bowl with borlotti beans, sweet potatoes and green vegetables.
Buddha bowls have a special place in my heart. They were the first things I fell in love with when I started my plant-based journey.
Honestly, they’re the simplest way to get a variety of nutrients (and colours) in one bowl.
There are no set rules for creating them, but I usually have grains, beans/legumes and vegetables in mine. You can make endless variations of them, so you never get bored.
Since you pack different foods in a bowl, you can eat a little bit of everything (handy for those days when you can’t decide), and they are very satisfying.
This particular bowl contains a lot of protein because I’ve used beans, peas and pasta. It is also rich in iron and calcium, due to the legumes and rich in beta-carotene due to the sweet potatoes.
Even though this meal is very high in carbs, your blood sugar levels will remain stable. You won’t experience the peaks and crashes in energy levels you experience with processed carbs since these are whole, complex carbs.
You can see exactly how I put this bowl together by watching the video. Unfortunately, I lost some footage while recording so I could not show you all of the ingredients I used. All of the ingredients are included in the full recipe below.
For the beans
- 1 medium shallot, finely chopped
- 2 small garlic cloves, finely minced
- 400g tin borlotti beans, drained and rinsed
- 1 tsp barbeque seasoning
- 1 tsp dried oregano
- 2 tbsp tomato puree
For the rest of the bowl
- 1 small sweet potato, baked and sliced
- 1 small courgette (zucchini), sliced then steamed
- 50g pasta, cooked according to pack instructions
- 50g pea, steamed
- 2 tablespoons red kraut
- Handful chopped parsley, to garnish
- 1 tsp chilli flakes
- Heat a small splash of water in a medium saucepan over medium heat. Add garlic and shallots and cook for 2-3 minutes until softened.
- Add tomato puree, barbeque seasoning, and oregano. Stir well, then add a small splash of water and cook on a simmer for around 10 minutes. Stir frequently adding little splashes of water if the pan gets too dry.
- Add the beans, stir well, and cook for a further 3 minutes to heat the beans. Then take the pan off the heat.
- In a serving bowl, arrange the courgettes, then spoon the beans into the bowl. Add the pasta, peas, sweet potato and red cabbage. Sprinkle with fresh parsley and chilli flakes.