Three Buddha Bowls
Buddha Bowls - You can choose to follow a recipe like these ones I’ve provided below or get creative and cook with what you have. It takes some thinking ahead, choosing the ingredients and flavour and style of the bowl if you would like. To prepare the bowl meals, we need to cook and chop all the different components and ingredients in advance, then we put it all together and serve. It is a very satisfying and easy way to be healthy - enjoy!
Job’s Tears Shitake and Tofu Buddha Bowl with tamari & ginger sauce.
Ingredients:
1 cup Job’s tears
200gr block of tofu ( firm or soft, but not silky tofu)
1 Broccoli, divided to flowerettes
3 cm finger of fresh ginger
Fresh coriander
Tamari (wheat free naturally brewed soy sauce)
Sprouts (Mung bean, alfalfa, broccoli or pea sprouts)
Chilli (optional)
Method:
To cook Job’s tears: place in a medium size pot, rinse in cold water then toast the grains in the pan, top up with water at least 1 cm above the grains, bring to the boil with the lid on, once boiling and turn heat to med/low (check that it is not too low so the grain is still cooking) continue to cook on low for 40 or 50 min until the grains are al-dente.
To prepare the tofu: Take the tofu out of its packet, drain out the water, wrap in a tea towel and set aside, prepare the marinade by combining ⅓ cup of water ⅓ cup tamari soy sauce, 4 slices of fresh ginger and 1 clove garlic. Cut the tofu into cubes and shallow -fry in a hot pan, when crispy on all sides pop tofu into marinade when still hot.
Drain the shitake, conserving the water, and place in the pan you used for the tofu, add the soak-water a little at a time, keeping the mushrooms covered. Cook until tender and set aside.
Prepare the sauce by using the marinade from the tofu, whisk it with a little sesame oil.
Dry roast sunflower seeds, pumpkin seeds and sesame seeds for toppings.
Cut the broccoli into individual flowerettes, steam, and set aside.
Now assemble the buddha bowl - first place the grain on the bottom of the bowl and pile it a little more in one half of the bowl so it is visible when all other ingredients are placed, then place the broccoli next to the mound of grain, next place the tofu and shitake Top with sprouts and the seeds, drizzle with some sauce, saving some extra to top-up as you eat the table.
Broad bean and Milet Buddha Bowl with Harissa Tahini sauce
Ingredients:
1 cup hulled Millet
⅔ cup Broad beans - shelled and steamed
⅔ cup steamed Edamames
⅛ cup olive oil
1 tomato cubed, 1 avocado peeled and cubed, ½ red onion thinly sliced -mix and season with olive oil, salt and pepper.
2 Tbsp tahini,
1 Tbsp of lemon juice
½ tsp salt
1 tsp Harissa
Some Fresh basil, chopped
Method:
Cook the Millet - place in a medium size saucepan, cover with water (1cm over the grain) and bring to the boil, turn heat down and simmer with the lid tilted until water has been soaked up, turn heat off and place the lid on and set aside for 10 minutes.
Mix the Edamame and broad beans with a little olive oil and salt and pepper.
To make the sauce, place tahini and lemon juice and salt into a small bowl, add a ⅛ cup water, whisk to make a paste, keep adding spoonfuls of water to create a smooth sauce consistency, add the Harissa and taste - add salt if needed.
Assemble the bowl by placing the millet, add the beans on one side and avocado and tomato salad on the other top with Tahini sauce and sprinkle with fresh basil.
Chickpeas, Potatoes Turmeric Basmati Buddha Bowl with Tamarind sauce
Ingredients:
½ cup dried chickpeas, soaked overnight and cooked
3 Large potatoes, cooked whole and cut into 2cm cubes
1 cup basmati rice
¼ tsp turmeric
½ tsp paprika
4 Tbsp olive oil
1 Carrot, grated and mixed with sprouts
Pickled beetroot
¼ cup almonds dry roasted.
For the sauce:
1Tbs tamarind paste
½ cup pitted dates
½ cup water
¼ tsp of these spices: ground cumin, ground fennel, red chilli (optional), ground ginger
½ tsp Salt
1 tsp sugar(optional)
Mix all together in a small saucepan, bring to the boil and cook for 5 to 7 minutes, set aside to cool.
Method:
To cook the rice place in a medium size saucepan and rinse in cold water, cover with water 1 cm above the grain, add turmeric a drop of olive oil and a pinch of salt, and bring to the boil, tilt the lid once boil and steam on low heat, place the lid properly once the water had all soaked in and set aside for 10 min.
Place potatoes in a bowl and toss with olive oil salt and paprika, then place on an lined oven tray and roast for 20 min in 180c
Assemble the bowl by placing the rice, add the potatoes on one side and the chick peas on another, add the carrot and sprouts, and beetroot and drizzle with the sauce. Sprinkle with roasted almonds.