Buddha Bowl: Bunt & gesund - myBioma

Buddha Bowl: Colorful & healthy

Quick, delicious and healthy. That's the combination of the new food trend around Buddha Bowls! An absolute must: lots of colorful vegetables, little meat and, above all, it should taste delicious! This is also ideal for all microbiome enthusiasts - these cool bowls are a real feast for your gut bacteria. We show you our Buddha Bowl with pink hummus, sugar snap peas, blood oranges and much more. Apart from the explosion of flavor, the bowl simply looks great and gives your health a boost!

Why the Buddha Bowl is good for your gut

The dish not only tastes delicious, but is also incredibly healthy. Why is that actually? There are several reasons. The variety of vegetables has a lot to offer the body. Our Buddha Bowl consists of seven different types of vegetables and therefore has a wide range of fiber, vitamins and trace elements.

Spices for the Buddha bowl

Prebiotics. These are substances that serve as food for bacteria and make them feel particularly comfortable in the gut. Prebiotics mainly include vegetables rich in fiber - garlic, artichokes, onions and bananas are particularly good. However, every plant-based food contains fiber and therefore has a prebiotic effect. The many types of vegetables create a wide range for your microbiome - making it as diverse and stable as possible. After all, a really healthy gut flora consists of many different bacteria and is partly responsible for your health. Click here for more information on the right gut flora diet! (1)

Vegetables also provide lots of important vitamins - which we need particularly well in the cold winter months to keep our immune system strong. Cabbage sprouts and blood oranges are particularly rich in vitamin C. Cabbage sprouts are also rich in folic acid and iron - important trace elements for cells and blood. (2)

Sugar snap peas and chickpeas, on the other hand, are high in protein, which is extremely important for muscles and performance. The Buddha Bowl also contains many other vitamins: Vitamin B, vitamin E and the precursor to vitamin A (beta-carotene). (2)

Ingredients

For 2 persons
vegetarian
Preparation time approx. 20 min

Ingredients for the Buddha Bowl

Pink hummus

  • 250 g chickpeas, pre-cooked

  • 1 beet, pre-cooked

  • 1 clove of garlic

  • 3 tbsp tahini (sesame paste)

  • 1/2 tsp cumin

  • 3-4 tbsp olive oil

  • 1 tsp horseradish

  • 1 lemon

Buddha Bowl

  • 1 cup wholemeal couscous

  • Spices: 1 tsp paprika powder, 1/2 tsp coriander powder, chili, salt, pepper

  • 2 cm piece of ginger, grated

  • 100 g sugar peas

  • 100 g cabbage sprouts

  • 1 carrot

  • 1/2 cucumber

  • 6 cherry tomatoes

  • 2 spring onions

  • 2 blood oranges

  • 150 g feta cheese

  • 1 handful of pistachios

  • 1 tsp chia seeds

Preparation

First, we prepare the pink hummus - it's really easy! Puree the chickpeas, beet, garlic, tahini, olive oil and juice of half a lemon in a food processor until smooth (a hand blender is also suitable). Season the hummus with cumin, salt, pepper and (optionally) horseradish. That's all done!

Now it's time for the couscous - that's quick too! Heat a cup of water in a pan with the paprika powder, ginger and coriander powder. As soon as the water boils, remove the pan from the heat and add the couscous. Stir well, then immediately put the lid on and leave the couscous to soak.

Next, take care of the vegetables. Rinse everything under cold water, cut the cabbage sprouts in half and fry them in a little olive oil until they have a nice color. Remove from the pan and set aside. Now fry the sugar snap peas in olive oil in the same way - but they only need about 2 minutes and should retain their bite. Also set aside. Now you just need to prepare the rest of the vegetables. Halve the tomatoes, finely slice the cucumber and spring onion and grate the carrot. Fillet the blood oranges and collect the excess juice - this can be added to the couscous later. Crumble the feta cheese and chop the pistachios.

Let's start with the fun part: preparing the Buddha Bowl! Place the couscous in the middle of a bowl, leaving the edge of the bowl free for the remaining ingredients. It's prettiest when the colors alternate, for example: cabbage sprouts, blood oranges, cucumber, feta cheese, sugar snap peas and so on. That's really fun! Finish off with a big dollop of pink hummus on the couscous and sprinkle everything with pistachios, spring onions and chia seeds.

This makes a delicious meal - for the eyes, the gut and especially the taste buds! What a treat!

Buddha Bowl

Note 

This article is intended for information purposes only and is not to be understood as medical information or instructions. The recipes are for inspiration and are not intended as a therapeutic measure. If you have any health problems, we recommend that you contact a doctor or other expert immediately.

References 

  1. Zmora N, Suez J, Elinav E. You are what you eat: diet, health and the gut microbiota. Nat Rev Gastroenterol Hepatol. 2018;

  2. Münzing-Ruef, Ingeborg: Kursbuch gesunde Ernährung. (7. Auflage) Wilhelm Heyne Verlag GmbH, München 1991.