Print

Nourishing Prebiotic-Rich Buddha Bowl Recipe for Vibrant Health Benefits

prebiotic-rich Buddha bowl - featured image
Print Recipe

A colorful, gut-friendly Buddha bowl combining fresh vegetables, fermented foods, and hearty grains to boost digestion and energy with vibrant flavors and textures.

Ingredients

Scale
  • 1 cup cooked quinoa (about 185g)
  • 1/2 cup cooked chickpeas (about 125g), rinsed
  • 1 cup shredded red cabbage
  • 1/2 cup chopped dandelion greens or kale
  • 1/4 cup finely sliced raw red onion
  • 1 small garlic clove, minced
  • 1/2 cup sliced radishes
  • 1/4 cup sauerkraut or kimchi
  • 1/2 ripe avocado, sliced
  • 1 tablespoon toasted pumpkin seeds
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Rinse 1 cup (170g) quinoa under cold water to remove bitterness. Add to a medium saucepan with 2 cups (475ml) water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Turn off heat and let sit covered for 5 minutes. Fluff with a fork and set aside to cool slightly.
  2. Drain and rinse 1/2 cup (125g) chickpeas thoroughly to remove excess sodium. Optionally, sauté in a dry pan over medium heat for 3-4 minutes until slightly crispy.
  3. Finely shred 1 cup red cabbage and chop 1/2 cup dandelion greens or kale. Thinly slice 1/4 cup red onion and 1/2 cup radishes. Mince 1 garlic clove finely.
  4. In a small bowl, whisk together 2 tablespoons extra virgin olive oil, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, and a pinch of salt and pepper. Adjust acidity to taste.
  5. In a large bowl, combine quinoa, chickpeas, cabbage, greens, onion, radishes, and garlic. Fold in 1/4 cup sauerkraut or kimchi gently to mix without bruising veggies.
  6. Pour dressing over the bowl and toss well to coat all ingredients. Top with sliced avocado and sprinkle 1 tablespoon toasted pumpkin seeds.
  7. Taste and season with extra salt or lemon juice if desired. Serve immediately or refrigerate for up to 2 days, keeping avocado separate to avoid browning.

Notes

Rinse quinoa before cooking to remove bitterness. Mince garlic finely to avoid overpowering bites. Dress the bowl just before serving to keep veggies crisp. Toast pumpkin seeds for extra flavor. Keep avocado separate if prepping ahead to avoid browning.

Nutrition

Keywords: Buddha bowl, prebiotic, gut health, quinoa, fermented foods, vegan, gluten-free, healthy fats, plant-based protein

Find it online: https://blairrecipes.com/nourishing-prebiotic-rich-buddha-bowl-recipe-for-vibrant-health-benefits/