I was intrigued when I first came across the Buddha Bowls, on Insta they were always so colourful and fantastic and yummy looking. I wanted to make on, but they also always seemed so big to me. I occured to me much later, that I can downscale them a bit... So I got these new deep plates and decided to give it a go.
Like I mentioned on Insta, my goal at the moment is to get the fridge as empty as possible. Bae and I will be travelling across Northern Italy in a few days and I really hate to let food go to waste. So for this Buddha Bowl, I did not buy a single thing, everything was already in my fridge or freezer. Since we try to eat as healthy as possible, I always keep the fridge well stocked with a wide variation of (at best seasonal/regional) veggies and fruit. The seasonal and regional aspect can be a bit challenging, but I always try my best.
I understood that one can use whatever one likes to create a Buddha Bowl, but there are some
There should always be 5 parts:
1. Healthy Carbs
like Black/Brown Rice, Potatoes, Millet or Buckwheat or Quinoa
2. Protein from Veggies
like Tofu, Lentils, Chickpeas and such
3. Veggies of all kinds and colours
seasonal Veggies and Salad, or whatever you feel like using for this
4. Dips and Sauces (homemade)
like Hummus, Guacamole etc.
like Seeds, Sprouts, roasted Nuts etc.
Ingredients (two servings):
250 gr of cod (or salmon or another white fish)
3 tbs of Teriyaki sauce
1/2 tbs of finely chopped ginger
4 spoons of red lentils
1 handful of arugula
2 handful of finely sliced romaine
3 medium/large mushrooms
3 green asparagus spears (fresh)
2 medium carrots, spiralized (or grated, chopped, however you prefer)
1 red bell pepper, sliced
3 spoons marinated (oil/herbs/vinegar) chickpeas
3 spoons cashews (unsalted!)
2 tsp Teriyaki
2 tsp Oil
1 tsp Soy Sauce (low sodium)
2 tsp Tahini
4 spoons neutral oil (eg. sunflower oil)
1/2 tsp soy sauce (low sodium)
1/2 tsp honey
2 tsp lime juice
salt, pepper, smoked paprika powder (Paprika de la Vera)
How I did it:
First, I cut the fish to bitesize portions and marinated it in the teriyaki/ginger sauce.
While it marinated, I prepared all the veggies. Washed, peeled (where needed) and cut them.
I seared the asparagus and mushrooms with the Teriyaki, Soy Sauce and Oil for about 10 min.
Wihle they were in the pan, I started to cook the lentils (4 spoons of dried lentils + 8 spoons of water + 1/2 tsp salt, put in a pot, heat up and let cook). The lentils need ca. 20mins to be ready.
Took the asparagus/mushrooms out of the pan and used the same pan to fry the fish.
I turned down the heat to ca. 5-6 and put the fish in the pan.
While it slowly fried, I started to prepare the bowls. I put the salad/arugula at the bottom and arranged all the veggies around the edge (it is ok, when the asparagus/mushrooms cool down!)
Then I made the dressing, which means I put all the mentioned ingredients into a container with a lid, closed the lid and shook it for about a minute, done.
When the lentils were nearly done, I turned up the heat for ca. 3 mins. for the fish to 10 to brown it a bit.
Took the lentils off the cooker, strained them.
Arrange the lentils on top of the veggies, pour the dressing over the veggies and lentils and then take the fish off the cooker and put it on top of everything.
That's it, basically.
I like fresh cilantro, so I added chopped cilantro to my bowl, but there is a vast array of opinions about cilantro, so it is not a "Must" for this dish.