About the Recipe
This bowl is absolutely loaded with gut supporting goodness: probiotics, prebiotics, fibre, and anti-inflammatory ingredients all in one delicious meal. The fermented vegetables provide beneficial bacteria while the fibre rich veggies feed them. Your gut will be so happy!
Make it your own! This bowl is endlessly flexible. Swap the protein, change up the veggies with whatever is in season, or use a different fermented food like miso (thinned into the dressing) or a good quality plain kefir on the side.
Meal prep friendly! Cook a big batch of grains and roasted veggies at the start of the week and keep them in the fridge. Then you can throw a bowl together in minutes on busy days.
Why the fermented foods? Sauerkraut and kimchi are packed with live beneficial bacteria that feed and support your gut microbiome. A happy gut means better digestion, a stronger immune system, and even better mood. Yes really!
Make it plant-based by swapping chicken for tempeh or a tin of drained chickpeas, which are also a brilliant source of plant protein and prebiotic fibre.
Dressing too thick? Just add a tiny splash more warm water and whisk again until it is the consistency you love.
Ingredients
Buddha Bowl:
180 grams quinoa (or brown rice, or a mix of both!)
300 grams sweet potato or pumpkin, peeled and cubed
1 tablespoons olive oil
200 grams broccoli, cut into florets
100 grams red cabbage, finely shredded
1 carrot, grated
300 grams chicken breast or tempeh
4 Tbsp sauerkraut or kimchi
1 avocado, sliced
30 grams pumpkin seeds
1 cups fresh herbs (coriander, parsley or mint)
Dressing:
3 tablespoons tahini
2 tablespoons lemon juice, freshly squeezed
1 garlic clove, minced
3 tablespoons warm water (to thin the dressing)
1 salt and pepper to taste
Preparation
Cook the base: Rinse180 grams quinoa (or brown rice, or a mix of both!) well under cold water then cook according to packet instructions. Quinoa typically takes about 30 minutes and brown rice around 25 to 30 minutes. Once cooked, fluff with a fork, season lightly with salt, and set aside. If you are doing a mix of both, cook them separately so each turns out perfectly.
Roast the veggies: Preheat your oven to 200°C (fan bake 180°C). Toss 300 grams sweet potato or pumpkin, peeled and cubed in 1tablespoon of olive oil, season with salt and pepper, and spread in a single layer on a lined baking tray. Roast until golden and tender, turning once halfway through.
Steam the broccoli: While the veggies roast, steam 200 grams of broccoli, cut into florets for about 4 to 5 minutes until bright green and just tender. You want it with a little bit of bite still, not soggy! Set aside.
Prep the raw veggies: Finely shred 100 grams of red cabbage, and grate 1 carrot. Pop them into a bowl and set aside. These add the most gorgeous crunch and colour to your bowl!
Cook the protein: Season 300 grams chicken breasts or tempeh with a little salt, pepper, and a drizzle of olive oil. For chicken, grill or pan-fry over medium-high heat for 5 to 12 minutes per side until cooked through, then slice. For tempeh, pan-fry for 3 to 4 minutes per side until golden and delicious.
Whisk the dressing: In a small bowl or jar, whisk together 3 tablespoons of tahini, 2 tablespoons of lemon juice, freshly squeezed, and 1 garlic clove, minced. Add 3 tablespoons warm water (to thin the dressing) a little at a time until you reach a lovely drizzleable consistency. Taste and adjust with a pinch of salt or a little extra lemon if needed. This dressing is so good you will want to put it on everything!
Build your bowl: Now for the fun part! Start with a generous scoop of your grain base. Arrange the roasted veggies, steamed broccoli, shredded cabbage, and grated carrot in sections around the bowl. Add your sliced chicken or tempeh, then tuck in your sauerkraut or kimchi alongside everything else. Top with 1 avocado, sliced, a sprinkle of pumpkin seeds, and a generous handful of fresh herbs (coriander, parsley or mint).
Dress and serve: Drizzle generously with the tahini dressing right before eating and enjoy straight away. One very important note: add your sauerkraut or kimchi AFTER any hot elements have cooled slightly. Heat can destroy those precious live cultures and keeping them alive is the whole point of the probiotic magic in this bowl!