THE FOOL-PROOF BUDDHA BOWL
The Buddha Bowl has been a phenomenon over the past few years masquerading under many different names. To me this simply refers to a well-planned bowl of plants with varying textures and a delicious dressing. Here is one of my favorite new "Buddha" bowls that I have tried, The Tempeh & Farro Bowl with Ginger Peanut Sauce. I have also included the code to creating a delicious, nutrient dense bowl just about every time using what you might already have. These are the perfect meals to prep on the weekends and take to work for lunch throughout the week. Get ready to find your new favorite bowl combos, you never know what you might be missing till you try it!
In this recipe...
Tempeh: This is a great source of plant-based protein that is actually made from fermented soy beans pressed together into a "patty." If you don't already have this in your diet you need to try it! It has a pretty interesting flavor and great texture that may take some time to get used to so be prepared. I usually like to slice it and marinate it prior to cooking it to reduce the fermented flavor and add a bit more savoriness and umami. I love using it in sandwiches or ground up in a meat sauce.
Farro: This is a delicious and hearty whole grain that you may not have heard of. It is packed with fiber and B vitamins that you may be missing out on! It cooks in about 30 minutes and is the perfect base to any bowl like this. It can also be made into an easy breakfast substitute if oatmeal is not your thing by adding some plant milk and fresh berries. Farro has a pretty neutral flavor and a slightly chewier texture so I can't imagine it would be too difficult to fit into your diet.
Cabbage: This is such an underrated veggie packed with water and so many nutrients like potassium, folate, and vitamin K! The reason why I love using thinly sliced cabbage in bowls like this is for it's amazing crunch factor. It really brightens up this bowl. Something you can do if you don't think you will eat an entire head of cabbage yourself is to actually buy picked cabbage or sauerkraut and add that to your bowls. This will give you the same benefits with slightly different flavors and textures.
THE FOOL-PROOF BUDDHA BOWL COMBO
Grain Base
Quinoa, Farro, Brown Rice, Bulgar, Wheat Berries, Amaranth, Millet
Green Base
Kale, Spinach, Chard, Shaved Brussels, Cabbage, Broccoli
Protein
Tofu, Tempeh, Legumes, Edamame, Seitan
Extra Veg
Carrots, Cucumber, Cauliflower, Zucchini, Sweet Potato, Beets, Corn, Tomatoes, Peppers
Sauce
Green Goddess Dressing, Thai Ginger Peanut Sauce, Easy Hummus Dressing, Pesto, Cashew Cream, Balsamic
Ferment
Tempeh, Sauerkraut, Pickled Veggies
Herb
Parsley, Basil, Cilantro, Mint, Rosemary,
Crunch
Hemp Hearts, Chia Seeds, Sunflower Seeds, Chopped Walnuts, Slivered Almonds
THE TEMPEH & FARRO BOWL with PEANUT SAUCE
Time: 45 minutes
Yield: 4-6 servings
Ingredients:
1 cup of farro
1/2 head of red cabbage, thinly sliced
1 1/2 cups of chickpeas, rinsed & drained
2 tbsp of hemp hearts
3 carrots, shredded
1 large cucumber, diced
chopped parsley for garnish
For the Marinated Tempeh
1 block of tempeh
2 tbsp coconut aminos
1 tbsp balsamic vinegar
1 tbsp maple syrup
1 tsp paprika
1 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
For the Ginger Peanut Sauce:
2/3 cup of peanut butter
2 tbsp lime juice
1 tbsp crushed ginger
2 tbsp coconut aminos
3 tbsp water + more if needed to thin
Directions:
Preheat oven to 375F.
Add all ingredients for tempeh marinade to a bowl and whisk till well combined. Slice tempeh into 1/4 in thick slices and add to the bowl with the marinade. Mix till each piece is evenly coated and let sit for 10-15 minutes or while you wait for your oven to preheat.
Prepare Farro according to package instructions.
Add tempeh slices to a parchment lined baking sheet and bake for 25 minutes, flipping halfway through (10-12 minutes on each side) or until golden brown.
Combine all ingredients for peanut sauce in a bowl, whisk till combined. If mixture is too thick add water 1 tbsp at a time.
Once farro is ready it is time to assemble.
Add a layer of the thinly sliced cabbage, then the farro, then the carrots, cucumbers, and chickpeas. Top with the tempeh, a drizzle of the peanut dressing and a sprinkle of hemp hearts and parsley.
Enjoy :)
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