Many people are incorporating plant-based recipes into their weekly meal plan and the summer months are a great time to experiment with plant-based options as local produce is abundant! Plant-based eating provides an abundance of nutrients and helps you moderate calorie intake with plenty of fruits, vegetables, whole grains and plant based protein sources. It doesn’t mean you have to go meatless and a variety of protein sources can be used for flexibility.
Incorporating more plant-based meals into your diet is certainly a healthful habit and creating plant-based power bowls is a delicious trend to try! There are endless ways to put together various grains, vegetables, nuts and seeds, protein sources and flavorful sauces to please everyone.
Here is an easy equation for building your plant-based power bowl:
Whole grains + Vegetables + protein source + seasoning/sauce
With this easy equation, and the following examples from each category you’ll be on your way to building a one-of-a-kind meal in a bowl.
– Whole Grains: Brown rice, quinoa, bulger, farro, etc.
– Vegetables: Onions, broccoli, cauliflower, squash, avocado, spinach, sweet potato and more. Think of
This as a great way to use leftover veggies; and you’ll have less food waste!
– Proteins: Eggs, tofu, nuts/seeds, beans/legumes, and/or veggie burger crumbles. If you choose not to go plant-based add shredded chicken; seafood or lean beef/pork.
– Seasoning/Sauce: A great sauce can really add flavor to your bowl! Experiment with tahini dressing, balsamic dressing, sesame/miso flavors, lemon/lime, Dijon mustard based dressing, sweet onion dressing, etc.
Now, get ready to create a bowlful of delicious!
Here’s one of our favorites. Grilled vegetables combined with quinoa and savory, slightly sweet tahini sauce to make the perfect bow of yum.
Sheet Pan-Style Buddha Bowls
2 yellow onions, peeled and cut into 1/2 inch wedges
Half a head of red/purple cabbage, cut into wedges
2 red potatoes, cut into 1/2 inch wedges
1 small butternut squash, peeled and 1/2 inch diced
1 pound Brussels sprouts, halved
Extra virgin olive oil
Salt and Black Pepper to taste
1-1/2 cups quinoa, cooked according to package directions
1 tablespoon tahini
1/2 of a lemon, juiced
1 teaspoon Dijon mustard
1/2 to 1 teaspoon maple syrup
2 avocados, peeled and sliced
Fresh parsley for garnish
Preheat the oven to 400 degrees Fahrenheit. Line a large 13 x18-inch sheet pan with parchment paper. Place the vegetables in a single layer on the sheet pan. Drizzle with olive oil and season with salt and black pepper. Roast vegetables for 40 minutes or until tender. Add more salt and pepper if needed.
While the vegetables are roasting, cook 1-1/2 cup of quinoa according to package directions.
Next, make the tahini sauce in a small bowl by whisking together: tahini, lemon juice, mustard, and syrup until smooth.
To assemble the Buddha bowls, spoon quinoa into bowls. Add roasted veggies and garnish with avocado and parsley. Drizzle tahini sauce over each bowl and serve.
Makes 4 to 6 servings.