Flavourful, Hearty Buddha Bowls Your Whole Fam Will Love 🥦

Happy New Year!

I know this is far from my regular content and I am oh-so-far from being a qualified food photographer (how is it easier to take a good photo of a moving toddler than a good photo of a stationary meal?) but I’ve gotten so many questions about my great veggie bowls and I figured the New Year was the right time to post it. Despite how long-winded I can be (it’s all in the details, right?) it’s actually super simple. Let’s get to it!

There are 3-4 layers that you can mix as you wish and that’s basically the gist of it. You can remove and substitute to make adjustments for cost, flavour, intolerances, or availability. Here they are:

Greens Layer: this is a nutritious layer rather than a flavourful one but don’t worry, we’ll jazz it up in a minute. If I’m making a smaller bowl I’ll stick to just greens (spinach, kale, butter lettuce) but if I want quite a filling bowl (aka for Tom) I’ll add a few scoops of quinoa to bulk things up. I love a crunchy, fresh combo of kale and shredded purple cabbage! You could also use: lentils, beans, rice, potatoes, arugula, parsley.

Roasted Veg Layer: this is my favourite part because if you do it right it’ll be a super flavourful layer! I almost always roast just shallots, broccoli and cauliflower – they key is to roast them long enough, til they’re a tad charred and all of the good flavours are released when they caramelize (usually 20 mins at 400, longer if you’ve got a packed tray). Just chop up your veg, drizzle some oil over ’em (I usually use avocado oil but olive oil works too!) and go crazy with seasoning; my go-to combo is a little salt and a lot of garlic and paprika. You could also use: carrots, sweet potato, shredded brussels sprouts, peppers, zucchini, mushrooms, onion, eggplant, asparagus, the possibilities are truly endless. Different vegetables will roast at different rates of course, so be mindful of that when you chop them so they’re all done at the same time. Veg can be expensive so you can always stick to the cheaper veg if you need to or focus on what’s in season, local, or growing in your own garden!

Optional “Meat” Layer: this is where you can add some crispy fried tofu if you please! I’m not calling this the ‘protein layer’ because there is a ton of protein in plants as well and I’m not into furthering long-held misconceptions about protein 😉 If you’re in doubt go watch Game Changers on Netflix or do some good ol’ fashioned googling on a fact/science-based website. Anyway, my favourite way to cook tofu is to press the water out, cube it small, pan fry it in a little oil with garlic powder til it’s crispy, then add sauce at the end for about 1 min over high heat til the sugars in the sauce caramelize and become sticky. So good! My favourite sauces for tofu are this peanut sauce or a mix of soy and sriracha if I’m feeling lazy. I probably only put tofu on like 25% of the time though (again, lazy!). You could also use: beans, tempeh, hell throw some baked pakoras on there! I generally try to stay away from the faux-meat substitutes since they’re still highly processed foods chock full of sodium and we’re tryin’ to make a plant-heavy bowl here.

Super-Filling Sprankles Layer: I always add hemp hearts and slivered almonds to keep us nice and full for a long time but you can add any yummy additions you like! You could also use: nutritional yeast, avocado, roasted sunflower seeds, bean sprouts, cashews, any nuts or seeds you’ve got in your pantry (pecans would be lovely with the caramelized veg!), or this vegan parmesan that is yummy and easy to make and keeps in the fridge so you can throw it on everything all week. Go nuts! (get it?)

The Most Important Layer, DRIZZLE: for almost all of my bowls I mix up the same quick-n-tangy Lemon Tahini dressing that I couldn’t tell you the recipe for but it always works out. Into a mason jar I throw a scoop of tahini, the juice of half a lemon, garlic, salt, and pepper. Then I shake the bejeesus out of it and drizzle it all over the bottom (greens) layer of my bowl and again over the top. You can thin it out with a little water, oil, or even almond milk if you like and if you want to do a bigger batch just throw it all in your mini food processor or blender. I also keep a huge bottle of this, the only store-bought dressing I ever buy on hand for the lazy days when I want less dishes to do. I feel passionately about this dressing to the point where it was the first thing I sought out when we moved to the coast because I was worried no stores would carry it here (found it at IGA though!). A wine-bottle-sized-bottle only costs $12. So delicious.

I know this looks like a lot but it only takes about 25 minutes total: 5 mins to chop my veg and then 20 mins in the oven. I prep the tofu and make the drizzle while the veg is in the oven and throw it all together when it’s done! We eat this bowl a few times a week and it just feels so hearty and nourishing – no one wants to eat a cold salad in the winter time so this is my way of eating salad, a warm, roasted salad with a light, tangy sauce.

Variations: I’ve added curry powder to the veg and done the tofu in a peanut sauce to create a yummy curry-peanut bowl before. I’ve also made this dressing before over roasted sweet potato, black beans, corn, and edamame for a southwestern-y version of the bowl (you could use a lime-ier dressing if you can’t handle the heat of chipotles). As a matter of fact since I’m so into the drizzle layer of these bowls, here is a link to all of Pinch of Yum’s sauces, they are truly the best at drizzles.

A Word about Calories: there are a lot of things in here that make this a dense, calorie-rich bowl, so I always imagine this to be a meal that is meant to accompany a fairly active lifestyle (or a breastfeeding mother, haha). They’re all those good, healthy fats that our bodies need sometimes but I realize that some of my readers are also looking to make healthy changes with the goal of weight loss. If this is the case for you, you can go easier on the nuts, seeds, quinoa, hemp hearts, etc. and heavier on the greens, veg, and drizzle. My kids love these bowls because there’s so much flavour and I like that they get those healthy fats for their developing brains! I have a much slower metabolism than Tom so when I make these bowls for our family I always add more veg to my own and more high-calorie nuts and seeds to his because his body burns his food so fast that he has to follow most meals with a few pieces of toast if I don’t bulk them up.

If you make a bowl, let me know! I’d love to see it. And if anyone has food photography tips I’M ALL EARS, haha.

 

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