Nectarine and spiced chicken buddha bowl

Buddha bowl recipe

As one of Instagram’s most photographed meals, the humble buddha bowl is loved for its aesthetic nature as much as it’s high power nutritional value. The origins of this vegetable-packed bowl are unclear – Hawaii, Toronto and Asia have all laid claim to the Buddha bowl, which is also known as a ‘bliss bowl’, a ‘nourish bowl’ or a ‘power bowl.’ The one-dish meal skyrocketed in popularity in the early 2010s and remains a staple meal for many health-conscious eaters and cooks, perhaps due to how easy it is to customise and adapt. There is no single recipe, in fact there are thousands of buddha bowl recipes ranging from vegan and vegetarian versions to others such as this chicken buddha bowl. The secret to perfecting the art of the bowl is knowing that any recipe can be used as more of a general guide – and that you can swap out almost all of the buddha bowl ingredients to keep things exciting every time.

The five key components

The basic structure of a buddha bowl is made up of five key elements; grains, vegetables, protein, dressing and crunch. Steamed rice (brown or white) is an absolutely acceptable base for your buddha bowl, but ancient grains such as quinoa, farro and freekeh can offer a slightly more complex flavour and more varied nutrients. When it comes to your vegetables (and fruits if you want to be technical), make sure you choose a minimum of two and include a mix of both raw and cooked vegetables for the optimal texture. Veggies should generally make up about one third of your bowl so eat the rainbow and opt for a different colour for each vegetable to maximise your nutrient intake. Keep your protein lean, with chicken or turkey or legumes and tofu for vegans and vegetarians. The buddha bowl dressing is where things start to get fun, but if you’ve opted for marinated protein or flavoured rice there’s no need to overdo it. Buddha bowl dressing ideas include peanut-based satay, while the mint and yoghurt mix from this recipe is a standout. Finally, don’t forget the crunchy topping – think sliced almonds, crushed peanuts or seeds.

How to assemble your buddha bowl

The grains come first in both cooking and assembling your bowl. If you are preparing multiple meals at one time to get you through the week (hello, work lunchbox!), store and refrigerate each element separately so they keep longer and your lunches taste fresh. Layer the grains at the base of the bowl, and then add in your selections of vegetables. For the most photogenic construction, gather each vegetable separately and place gently above the grains against contrasting-coloured vegetables. Protein comes next, and can either be place directly on top of the vegetables, or in its own stack beside them. Drizzle the dressing over your concoction, finish it off by sprinkling over your crunchy topping and, viola!

Now get cooking

Frustrated by how hard it can be to eat healthy, balanced meals on a budget? Buddha bowls are a great solution and can also help but back on food waste if you prepare in advance. For more ideas to help avoid overspending, try this pressure cooker barley and meatball casserole, a roasted turmeric cauliflower bowl or this roast chicken with leek and tarragon.