Running late for work? Are you tired of eating the same food over and over? Worried about health? It is obviously hard for anyone to eat the same meal everyday without having proper nutritional benefits. But, did you know that these protein-packed bowl recipes will keep your belly full and fit? So when I say “high-protein,” I mean the Buddha bowls. Now are you wondering what a Buddha bowl is? I guessed that, surfed the internet, and this is what it says: Buddha bowls hit all the macronutrients: carbs, protein, and healthy fats. But expanding on its name, Urban Dictionary defines Buddha bowl as, “a bowl which is packed so full that it has a rounded ‘belly’ appearance on the top, much like the belly of Buddha.”
See how you can enjoy and prepare the simple high-protein bowl recipes here!
1. Avocado breakfast bowl
To make your day productive and to be effective at work, all you need is a kick-start breakfast. Worry not, we are here to give you that perfect quick breakfast recipe.
- ½ cup water
- ¼ cup of quinoa
- 1 ½ olive oil
- 2 eggs
- Salt and ground pepper acc to your taste buds
- 1 avocado diced
- 2 tablespoons of crumbled feta cheese
- In a rice cooker, add water and quinoa together and cook until the quinoa is tender, about 15 minutes.
- Heat olive oil in a pan over medium heat and cook eggs to make omelettes; season with seasoned salt and pepper or take 2 boiled eggs and cut them in half.
- Combine quinoa and eggs in a bowl and top with diced avocado and feta cheese.
- Pro tip: if you don’t fancy much of a plain omelette, you can add some diced onions, chopped cilantro. You can also sprinkle Italian seasoning on your bowl.
2. Toasted brown rice bowl
This bowl contains all the veggies and proteins you need for your lunch.
- ¾ cup brown rice
- 1 cup corn
- 3 carrots diced
- 6 ounce fresh green beans
- 2 garlic cloves diced
- 1 thumb ginger sliced and diced
- 2 tablespoons soy sauce
- 5-6 cashew nuts
- 1 tablespoon sesame seeds
- Salt and pepper according to your taste
- Cook brown rice for 20-25 minutes, then keep it aside.
- Toast the cashews until fragrant. Keep it a side
- Peel and finely dice the carrot. Trim and cut green beans into 1-inch pieces. Keeping greens and whites separate. Minced garlic. Peel and finely mince or grate ginger.
- Heat a drizzle of oil in a large pan over medium-high heat. Add carrots and toss until slightly softened, about 5 minutes. Add green beans and corn, and toss until green beans are crisp-tender, 4-5 minutes. Season with salt and pepper. Remove it from the pan and set it aside.
- Heat a large drizzle of oil in the same pan over medium-high heat. Add the garlic and ginger. Cook for 1 minute, until fragrant. Add cooked rice and toss until slightly crispy, about 2-3 minutes. Add the cooked veggies and soy sauce. Toss for another 1-2 minutes.
- Divide the rice between bowls. Sprinkle with crushed cashews and sesame seeds.
Tada!! Your flavorful lunch rice bowl is ready!!
3. Cottage cheese rice bowl
- 2/4th cup rice
- 2 tablespoons butter
- Cottage cheese diced
- Onion sliced
- Minced garlic
- Finely chopped green chilli
- Coriander powder, 1 teaspoon
- Cumin powder, 1 teaspoon
- Salt and pepper to taste
- Finely chopped coriander
- Rinse the rice and cook for 20–25 minutes. Keep aside.
- Heat butter in a pan, add sliced onion, sauté till translucent, add chopped green chilli, and add garlic, sauté till the raw smell goes away.
- Add coriander powder, cumin powder, salt, and pepper and cook till fragrant.
- Last step, add cottage cheese and sauté. Last step, add cooked rice and sauté well. Garnish with coriander leaves.
- That’s it. Your delicious cottage cheese rice bowl is ready.
4. Quinoa breakfast bowl:
- 1 cup cooked quinoa (warm or cold)
- 2 tablespoons hemp hearts
- 1 teaspoon pure vanilla extract
- 1 teaspoon cinnamon ground
- 1 teaspoon slivered almonds
- 1 leaf of fresh mint for garnish (optional).
- ¾ cup fresh or frozen berries
- ½ cup unsweetened coconut or almond milk
- ½ banana sliced
- 1 teaspoon pure maple syrup optional for added sweetness
- Combine all ingredients in a bowl, except mint, berries, and nut milk.
- Pour nut milk over the ingredients and garnish with mint, berries, and choco chips if you are a chocolate lover. Enjoy!
5. Chickpea Buddha bowl:
- 1 handful lettuce or other leafy green
- 1 cup cooked brown rice
- 1-2 avocados, diced
- 2 radishes, thinly sliced
- 2 tomatoes, diced
- ½ cup red cabbage, sliced into thin strips
- ½ cup sweet corn
- Optional: tortilla chips for scooping and/or topping
- Prepare veggies and set aside
- Heat the olive oil in a medium pan then add shallots, green pepper and garlic and sauté until the shallots are translucent
- Add chickpeas, vegetable broth, taco seasoning and salsa, stir and bring to a boil
- Lower the heat and simmer uncovered for 5 – 10 minutes, stirring occasionally, until the chickpeas have softened and the liquid reduces
- Stir in cilantro leaves in the last few minutes of cooking
- Once done, remove from heat and set aside
- To serve: divide lettuce into 2 – 3 serving bowls, top with chickpea taco filling, rice and prepared veggies
That’s all folks!! These are the simplest and healthiest handpicked bowls we brought you this week. Try to cook one of these bowls at your home and let us know in the comments below if you want us to come up with more of these kinds of articles.