Keara’s Dish – Spring Buddha Bowl

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What better way to finish off spring than with a vibrant spring Buddha bowl?

Packed with nutritious ingredients such as spinach, cucumbers, avocado and radishes, this bowl is a delightful celebration of seasonal abundance. 

Tahini dressing is my absolute favourite! If you are new to tahini, it is a paste made from sesame seeds. It spreads similarly to peanut butter but has an earthy and nutty flavour. Tahini is known for its potential to prevent many health problems such as hypertension, cancer, heart disease and type 2 diabetes. It also has nutritional properties that can help reduce inflammation in the body. This tahini dressing is versatile and has impressive health benefits which makes it a must-try dressing for anyone looking to add a nutritious twist to their meals. Drizzle your homemade tahini dressing over the bowl to elevate every bite. 

    Chickpeas are a great protein addition to this bowl. Consider buying pre-baked roasted chickpeas to save on time or you can make your own at home.

        Roasted chickpeas

        Simple to prepare, this bowl offers endless opportunities for customizing your favourite toppings such as crunchy sesame seeds, nourishing hemp seeds and sunflower seeds. These seeds are good sources of protein and healthy fats. Hemp seeds are packed with omega-3 and omega-6 fatty acids, which are important for heart health. Sunflower seeds are a great source of vitamin E, an antioxidant that helps protect your cells from damage. Both also contain fibre! Sprinkle a generous amount over your Spring Buddha bowl to not only enhance the visual appeal but also to boost its nutritional content. 

        Original recipe adapted from here.

        Reference and for more information on Tahini: here

        Spring Buddha Bowl

        Serves – 2
        Prep time: 15 minutes, + 15-45 minutes to cook quinoa/rice

        • Dressing:
          • 2 tbsp – Tahini
          • 1 tsp – Maple Syrup
          • 1 tsp – Yellow Mustard
          • Salt and fresh ground pepper ¼ teaspoon
          • Garlic, presed 1 clove
          • ~2 Tbsp – Water, to thin out dressing to desired consistency
          • Salad Bowl
            • 2-3 cups – Cooked quinoa or brown rice
            • 4 cups – Spinach
            • 1 cup – Grape/cherry tomatoes, halved
            • 2 – Persian (mini) cucumber, chopped
            • 8-10 – Small radishes
            • 1 – Avocado
            • 1/2 cup – baked chickpeas (pre-baked sea salt or make your own)
            • Optional toppings: sesame seeds, hemp seeds, sunflower seeds

          Whether you are seeking a quick lunch or a nourishing dinner, the Spring Buddha Bowl promises to please your palate and nourish your body!

          1. Cook the quinoa or rice according to the package instructions. I like to cook my quinoa with chicken broth
          2. Combine all the dressing ingredients and adjust the consistency with water as desired
          3. Dice and rinse the vegetables
          4. Assemble the bowl by layering spinach, cooked quinoa or rice, assorted vegetables, chickpeas and drizzling with the dressing
          5. Customize your creation with extra toppings such as sesame seeds, hemp seeds or sunflower seeds