The Veggie Bowl, also affectionately known as the Buddha Bowl, is a perfect way to combine vibrant, nutrient-rich foods in one hearty meal! If you’ve ever wondered what wellness in a bowl looks like, this quick guide to making a veggie bowl will make it clear.
The Simplicity of Veggie Bowls
One of the biggest appeals of veggie bowls is their simplicity. Veggie bowls are versatile and delicious because you can mix and match ingredients to suit your taste buds and nutritional needs. They are easy to assemble and offer a convenient way to use whatever is in your pantry or fridge.
They’re made with vegetables (obviously 👍), usually roasted veggies or greens (or both), some kind of whole grain, a plant protein, and a sauce.
Making a delicious veggie bowl is easy, especially if you plan ahead and do a little meal prep.
The Importance of Sauce
Never underestimate the power of a good sauce! The sauce ties together the flavors and textures of the ingredients and elevates the entire dish.
A good sauce can transform a simple assortment of ingredients into an exciting meal. Whether creamy, tangy, spicy, or sweet, sauces add depth and complexity, so every bite is flavorful and satisfying.
A sauce also adds nutritional benefits, such as healthy fats from avocados or tahini and probiotics from vegan yogurt-based dressings.
Ingredient Suggestions
Wondering how to balance taste and nutrition in your bowl? Here’s a breakdown of typical ingredient categories. As you can see from the list below, there are many ingredients to choose from for your veggie bowl. Mix and match these ingredients to create your own perfect bowl!
WHOLE GRAINS: Grains are a fantastic, hearty foundation for a veggie bowl.
- Quinoa (pseudo-grain) – A protein-packed grain that cooks quickly and adds a nice texture. It’s also gluten-free.
- Brown Rice – A whole grain that provides a nutty flavor and chewy texture, plus it’s rich in fiber.
- Farro – An ancient grain with a chewy texture and a slightly nutty flavor, perfect for adding heartiness to your bowl.
- Barley – Offers a chewy consistency and a rich, nutlike flavor. It’s perfect in more robust winter bowls.
- Bulgur Wheat – Cooks quickly and has a light, nutty flavor. It’s often used in Middle Eastern dishes like tabbouleh.
- Millet – A mild, very digestible grain that’s gluten-free.
- Wild Rice – Provides a beautiful color contrast with a slightly chewy texture and a nutty flavor. It’s actually a grass, not a grain, and it’s rich in antioxidants.
GREENS: Incorporating a variety of greens into a veggie bowl not only adds a burst of color but also enhances the nutritional profile with vitamins, minerals, and fiber. Here are some excellent choices:
- Spinach – A versatile green that’s mild in flavor and can be used both raw or slightly wilted. It’s packed with iron and vitamins.
- Kale – Robust and slightly bitter, kale holds up well even when dressed ahead of time. It’s very nutrient-dense, offering loads of vitamins A, C, and K.
- Arugula – With its peppery taste, arugula adds a nice kick to any bowl. It pairs well with sweeter dressings and components.
- Swiss Chard – The leaves are tender and have a slightly earthy taste. It’s great sautéed lightly and mixed into warm bowls.
- Romaine – Crunchy and light, perfect for adding texture to a bowl. It’s also a good source of folate and vitamin K.
- Collard Greens – They have a mild, slightly bitter flavor. It’s best used when sautéed or steamed to soften them up a bit.
- Mustard Greens – They offer a spicy, peppery flavor that can be a nice contrast to other milder ingredients in a bowl.
- Bok Choy – Has a sweet, mild flavor, and its crisp texture works well both raw and cooked. It’s perfect in Asian-inspired bowls.
PLANT PROTEIN: Plant proteins are important additions to veggie bowls, making them more filling and nutritious. Here are some great plant-based protein options to consider:
- Tofu – Versatile and absorbs flavors well, tofu can be grilled, sautéed, or marinated and added to your bowl.
- Tempeh – Made from fermented soybeans, tempeh has a nutty flavor and firm texture, making it excellent for adding a hearty element.
- Chickpeas – Roasted for crunch or simmered for softness, chickpeas are high in protein and fiber.
- Lentils – Quick to cook and available in various colors, lentils are a great source of protein and blend nicely with different flavors.
- Black Beans – Rich in protein and fiber, and their creamy texture pairs well with crunchy vegetables.
- Edamame – Young soybeans are naturally high in protein, adding a fresh, sweet flavor to your bowl.
- Nutritional Yeast – Often used as a seasoning, it adds a cheesy flavor and is a complete protein.
- Seitan – Made from wheat gluten, seitan is high in protein and has a meaty texture, making it a popular meat substitute for veggie bowls.
VEGGIES: A variety of vegetables can enhance the flavor, texture, and nutritional content of a veggie bowl. Here are some excellent choices:
- Broccoli – Rich in vitamins C and K, broccoli can be steamed, roasted, or eaten raw, adding a crunchy texture.
- Carrots – Sweet and crunchy, carrots can be used raw, roasted, or steamed. They add color and are high in beta-carotene.
- Cucumbers – Cucumbers provide a refreshing crunch and are hydrating due to their high water content. They are very versatile and can be sliced or diced to add a fresh element to your bowl.
- Bell Peppers – Add sweetness and crunch, whether used raw or sautéed.
- Zucchini – Zucchini can be spiralized, chopped, or sautéed, adding bulk without overpowering other flavors.
- Sweet Potatoes – Roasted or steamed, sweet potatoes add a creamy texture and sweet flavor, along with a good dose of vitamin A.
- Red Cabbage – Adds a beautiful color and crunch, plus, it’s loaded with vitamins and antioxidants.
- Avocado – Creamy and rich in healthy fats, avocado can be sliced or cubed to add richness and texture.
- Tomatoes – Fresh and juicy, tomatoes add moisture and a burst of flavor, whether cherry, grape, or heirloom varieties.
- Mushrooms – Earthy and savory mushrooms can be sautéed or grilled to add a meaty texture.
- Spinach – Can be used raw or slightly wilted, adding a mild flavor and a wealth of nutrients.
- Cauliflower – Versatile and hearty, cauliflower can be roasted, riced, or used as steaks for a substantial feel.
- Onions – Whether red, white, or green, onions add depth and flavor, especially when caramelized.
HEALTHY FATS: Healthy fats are a great addition to veggie bowls, enhancing flavor and providing essential fatty acids. Here are some nutritious options:
- Avocado – Offers creaminess and heart-healthy monounsaturated fats. It’s versatile and can be sliced or mashed.
- Nuts – Such as almonds, walnuts, or cashews, add crunch and are rich in omega-3 fatty acids.
- Seeds – Sprinkle flaxseeds, chia seeds, or pumpkin seeds over your bowl for a nutrient boost and added texture.
- Tahini – Made from sesame seeds, tahini is a smooth paste that’s great in dressings or drizzled directly over the bowl.
- Nut Butter – Almond, peanut, or cashew butter can be drizzled over the bowl or mixed into dressings for a creamy texture and added protein.
EXTRA FLAVOR: Adding extra flavors to a veggie bowl can elevate it from simple to spectacular. Here are some great options to enhance the taste and appeal:
- Fresh Herbs – Such as cilantro, parsley, basil, or mint, can add a burst of freshness and brightness.
- Spices and Seasonings – Curry powder, turmeric, cumin, or chili flakes can introduce warmth and depth.
- Citrus Zest and Juice – Lemon, lime, or orange zest and juice can add a tangy kick, enhancing the other flavors.
- Garlic and Ginger – Minced or grated, these add a sharp and aromatic flavor punch.
- Vinegars – Balsamic, apple cider, or rice vinegar provide a tangy acidity that can balance the richness of the fats.
- Soy Sauce or Tamari – Offers a salty depth, perfect for an umami flavor, especially in Asian-inspired bowls.
- Nutritional Yeast – Adds a cheesy flavor while also boosting nutrition; great for a dairy-free cheesy sprinkle.
- Pickled Vegetables – Such as pickled onions, radishes, or cucumbers, add a bright, tangy contrast to earthy or rich flavors.
- Salsa or Chutney – You can introduce a spicy or sweet element, depending on your chosen type.
- Pesto – Pesto adds a rich, herby, and nutty flavor that works well with virtually any combination of bowl ingredients.
SAUCES: Sauces can really tie all the components of a veggie bowl together and add layers of flavor. Here are some delicious sauce options to consider:
- Tahini Sauce – Creamy and slightly nutty, tahini sauce can be mixed with lemon juice, garlic, and herbs for a rich dressing. Here’s a tahini dressing recipe.
- Hummus Drizzle – thin traditional hummus with a bit of water, lemon juice, or olive oil. A hummus drizzle adds a creamy texture and a rich, savory flavor that pairs beautifully with raw and cooked vegetables.
- Peanut Sauce – A blend of peanut butter, soy sauce, lime juice, and a hint of sweetness, perfect for adding a creamy, savory note.
- Avocado Lime Dressing – Creamy avocado blended with lime juice, cilantro, and garlic for a fresh and zesty sauce.
- Miso Ginger Dressing – Miso paste mixed with ginger, soy sauce, and sesame oil offers a deep umami flavor with a hint of spice.
- Green Goddess Dressing – This Green Goddess dressing combines tahini, lemon, and avocado for creaminess. (Scroll down the page for the dressing recipe.)
- Salsa Verde – A tangy and slightly spicy sauce made from tomatillos, green chilies, lime, and cilantro, great for a Mexican-inspired bowl.
- Balsamic Reduction – Balsamic vinegar cooked down until syrupy is excellent for drizzling over roasted vegetables.
- Cashew Cream Sauce – Soaked cashews blended with water, lemon juice, and nutritional yeast provide a dairy-free creamy base.
- Chimichurri – A vibrant mix of parsley, cilantro, vinegar, garlic, and chili flakes, perfect for adding a fresh and spicy touch.
Prep the Veggie Bowls Ahead
Prepping ahead can make assembling your veggie bowls a breeze, especially for those busy weekdays when time is of the essence. Here’s how to take full advantage of this strategy:
Veggies
Chop, slice, or dice veggies like bell peppers, cucumbers, and zucchini, and store them in separate containers or zip-lock bags. For greens like spinach or kale, wash and dry them before storing them in a produce bag with a paper towel to absorb excess moisture.
Whole Grains
Cook your grains in large batches at the beginning of the week. For instance, you can make enough brown rice or quinoa to last several days. Use a rice cooker or cook them on the stove, following package directions, then let them cool and store them in an airtight container in the fridge. When it’s time to assemble your bowl, reheat the amount you need in the microwave or on the stovetop.
If you’re considering using brown rice, prepare it in this manner to reduce the amount of arsenic in it. Yes, unfortunately, rice does have some arsenic. Read my complete article, The Lowdown on Arsenic in Rice, if you’re interested.
TO REDUCE ARSENIC IN RICE: Boil 4 cups of water for every 1 cup of rice you cook. Add raw rice to the boiling water and boil for 5 minutes. Drain and return the rice to the pan. Add 2 cups of water to every 1 cup of raw rice and cook according to the package. Brown rice usually takes about 45 minutes to cook; white rice, about 20.
Plant Protein
Consider cooking proteins like chickpeas or lentils in bulk. If you’re using canned beans, rinse and drain them before storing them in an airtight container. Tofu and tempeh can be pre-marinated or even pre-cooked. Slice or cube the tofu, soak it in your favorite marinade, and store it in a glass container or zip-lock bag. You can also cook the tofu in advance and reheat it when needed.
Healthy Fats
Nuts and seeds can be pre-portioned into small containers or snack-sized bags, although this isn’t necessary since they’re so easy to use. If you’re using avocado, it’s best to slice it fresh to prevent browning, but if you must prep ahead, brush the slices lightly with lemon juice to keep them green for a longer period.
Sauces
Make your sauces at the beginning of the week and store them in individual jars or squeeze bottles for easy access. This works great for sauces like this Lemon-Tahini Dressing, Avocado Cream Sauce, or sriracha-soy blend. Store them in the fridge and give them a good shake or stir before drizzling over your bowl.
By dedicating a little time to prepping these components ahead, you’ll find that throwing together a nutritious and tasty veggie bowl becomes almost effortless, even on your busiest days.
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