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Buddha Bowl Recipes - Dining Like a Monk

Buddha Bowl Recipes - Dining Like a Monk

Today, almost everyone wants to eat "right." But that's not so easy – is it? Just take a cue from Japanese monks and experience the principle of Oryoki with the Buddha Bowl.

Eat like a monk

What is mindful eating, and what does it entail? Every expert will tell you something different, and it can be quite overwhelming. However, eating healthily and conscientiously can be delightfully simple. An example of this is the Buddha Bowl: a small bowl with various plant-based ingredients that has garnered many fans worldwide and has an interesting history. It is also called the Oryoki Bowl and perfectly embodies this principle: Not only does this term describe the dietary culture of Buddhist monks, but it also signifies "just enough, appropriate" and the mindfulness associated with the Buddha Bowl.

The Buddha Bowl is not directly related to Buddha. However, in Japan, there is a special version of Buddhist cuisine: Shojin Ryori, which can be translated as "disciplined cooking." Here, only fresh, seasonal vegetables are used, prepared with care. In Buddhist temples, monks cultivate these ingredients themselves. The avoidance of animal products and imported foods aims to establish a connection with nature and to honor life, which, in Buddhist belief, possesses a soul in all its forms.

At the same time, the ingredients are carefully selected to create a varied taste experience and a harmony of textures. The spiciness of ginger and radish, the umami of mushrooms, the crispiness of lotus root, the mild tenderness of white tofu, and the aroma of roasted sesame seeds make a Shojin Ryori dish truly unique. Add to that a seaweed-based broth, providing an umami note to the whole dish, and some soft Japanese rice that optimally absorbs the different flavors, and you have an authentic Japanese Buddhist dish. Besides the spiritual aspect, such a cuisine is delicious and easily digestible, and it is said to bring the body into balance.

Buddha also ate from a bowl

This principle can also be applied to the Buddha Bowl. The difference: Instead of eating separately in small bowls, everything is mixed in a large bowl. Buddha Bowls often consist of a grain base such as millet, quinoa, or rice, and numerous ingredients that contribute proteins and vitamins in the form of green leafy and other vegetables. "Bowl food" is not an invention of the Japanese: From simple stews to Korean Bibimbap and Mexican chili, the whole world enjoys its meals from these containers. Whether as porridge, acai bowl, or donburi – the bowl has gained a high status in modern culinary culture.

You don't have to convert to Buddhism or overhaul your lifestyle; you just need to regularly become aware of what you're actually eating and what it does to your body and the environment. The Buddha in the name comes from the mindfulness, balance, and connection to nature that define the religion. There is another version of how the bowl got its name: Buddha is said to have walked through the streets of the village where he was at the time every morning, collecting donations from the residents. They gave him small meals in a bowl that he carried with him.

Instead of representing renunciation and monotony, today the Buddha Bowl stands for creativity and the enjoyment of the moment. The recipe is simple: Take ingredients that you like and that make you full and happy. With proteins, vitamins, and whole grains, the Buddha Bowl takes care of the rest. As we already know from Bento, it's especially enjoyable when the ingredients are as colorful and diverse as possible but still complement each other well. This is not magic but simply requires a bit of experimentation. The colorful mix not only pleases the eye but also ensures that we absorb as many nutrients as possible. The principle of Buddha Bowls is: Too much of one thing is harmful, but a bit of everything is the key to health.

Buddha bowl with fresh ingredients served in a bowl with a wooden spoon

Light and delicious: what goes into a Buddha Bowl?

How can one get full just from plants? Raw or cooked vegetables are only part of the recipes. Many fill their Buddha Bowl with amaranth, quinoa, buckwheat, whole grain rice, or millet – all wholesome foods that satisfy for a long time and hardly contribute to weight gain. Almost all Buddha Bowl recipes are low-carb recipes and therefore suitable for weight loss. Additionally, edamame beans, tofu, avocado, and sesame seeds are reliable sources of protein. If all of this seems a bit bland to you: Don't forget your favorite herbs and spices. Or how about a light, tasty sauce?

In the last few years, the Buddha Bowl has also become a food trend in our part of the world. No wonder: With its colorful mix of wholesome ingredients, it is not only pleasing to the eye but also nourishing and soothing for the body. Easily digestible, quickly cooked, and long-lasting in satiety, the Buddha Bowl challenges any sandwich or pasta plate for the position of a quick lunch on a busy workday. Not only are the bowls quickly prepared, but the variety of recipes and variations also keeps it from becoming boring.

We have found that there are countless ways to prepare Buddha Bowls – whether simple or elaborate, hearty or light. This is evidenced by pictures and recipes in numerous food blogs, whose authors are enthusiastic about the new way of cooking. Although the Buddha Bowl is essentially vegan, certain variations may include ingredients such as feta, eggs, and lean chicken – each according to personal taste. If you want to get to know the bowl or are not sure where to start, we have a few Buddha Bowl recipes and tips for you. All you need is one thing above all: a beautiful bowl.

Buddha Bowls view in the store »

Buddha Bowl recipe: The protein bomb, chickpeas with peanut sauce

No. of persons2 personsNo. of persons
Total Timeca. 45 minutesTotal Time
Level of difficultyeasyLevel of difficulty
Dishmain mealDish
Caloriesca. 900kcal per portionCalories
VegetarianVegetarian
FishFish
List of ingredients
100g cooked chickpeas
1/2 baked sweet potato
75g fresh or smoked tofu
50g sugar snap peas
1 small, colorful head of lettuce (e.g. radicchio or lollo rosso)
1 Tomato
Roasted sesame seeds
Kochende Miss Oryoki
List of ingredients for the sauce
200g fresh peanuts
1 garlic clove
1 chili pepper
1/2 Shell
0,5cm ginger
3 tbsp sesame oil
1 tsp brown sugar
50ml coconut milk
20ml Soy sauce
1 Lime
Salt
Pepper
Paprika powder
Kochende Miss Oryoki
Preparation
Step 1

First, prepare the sweet potato. Cut it into bite-sized cubes and place it on a baking tray lined with baking paper in a preheated oven at 180 degrees for around 30-40 minutes until it is soft enough to eat. Before baking, the sweet potato can also be seasoned as desired or flavored with a little oil or sauce. You can keep the other half for the next meal.

Step 2

The packaged tofu is ready to eat, but you can also bake fresh tofu together with the sweet potatoes if you prefer. To do this, drain the tofu thoroughly. Cut the piece into cubes and brush each with 2 tbsp of soy sauce and sesame oil, preferably with a brush. After about 30 minutes in the oven, the tofu will be crispy and aromatic.

Step 3

If you buy the chickpeas dried, they must be soaked for 12 hours in advance. If you buy canned chickpeas, simply drain them and they are ready to eat. For even more flavor, you can fry them in a pan with a little oil for about 5 minutes until they are brown and crispy.

Step 4

Halve the mangetout and pluck or chop the lettuce. Toast the sesame seeds in a pan without oil until they start to "pop" and brown.

Step 5

To make the peanut sauce, grate off the shell of the nuts and chop the peanuts as thoroughly as possible. You can also use ready-made peanut butter (not peanut butter!) to save work. Deseed the chili pepper and chop it into small pieces, as well as the garlic, shallots and ginger. Add the vegetables and the remaining ingredients to the peanut butter and blend with a hand blender. Squeeze in the lime. Finally, season the sauce with the spices and bring to the boil in a small pan. Mix all the ingredients together and your Buddha Bowl is ready!

Chopsticks view in the store »

Buddha Bowl recipe: Wholesome rice variation with plum sauce

No. of persons2 personsNo. of persons
Total Timeca. 45 minutesTotal Time
Level of difficultyeasyLevel of difficulty
Dishmain mealDish
Calories380kcal per portionCalories
VegetarianVegetarian
Lactose-freeLactose-free
AlcoholAlcohol
List of ingredients
50g whole grain rice
50g cooked edamame beans (alternatively kidney beans or peas)
100g green cabbage or Brussels sprouts
1/2 zucchini
1 small red bell pepper
1 carott
20g walnuts (or other nuts to taste)
Kochende Miss Oryoki
List of ingredients for the sauce
1 garlic clove
1/4 peppercorns
2 cloves
1 chili pepper
70g sugar
1cm ginger
75ml red wine vinegar
250g plums
1/4 tsp each aniseed and cinnamon
1 tsp soy sauce
Preparation
Step 1

Take care of the cabbage first. Cook kale, cleaned, blanched briefly in boiling salted water and chopped, covered for about 90 minutes. For more flavor, it is best to use vegetable stock and season the cabbage after cooking. Cooking Brussels sprouts is a little quicker: they only need 15-20 minutes in a pot of salted water. Make sure you cut the stalks straight and then crosswise so that the Brussels sprouts cook evenly and don't taste bitter.

Step 2

Then boil the rice with 100 ml water and simmer over a medium heat until the water has been absorbed. Tear the lettuce into small pieces and grate or cut the zucchini into small, thin strips, as well as the bell pepper. Grate or cut the carrot into small cubes too. Chop the walnuts and add the beans to the whole dish.

Step 3

Then prepare the sauce by finely grinding the pepper, cloves, chili pepper and sugar. Grate the ginger and chop the garlic clove as finely as possible. Cut the plums into small wedges and place the vegetables and fruit in a pan with the sugar, vinegar and spices. Bring the sauce to the boil, then reduce the heat and simmer for about 10 minutes, stirring occasionally. Once it has cooled down a little, puree the sauce and season to taste with the soy sauce. Then all you have to do is add it to your Buddha Bowl and enjoy.

Japanese recipes View recipe collection »

Buddha Bowl recipe: Colorful and fresh, rainbow bowl with quinoa

No. of persons2 personsNo. of persons
Total Timeca. 45 minutesTotal Time
Level of difficultyeasyLevel of difficulty
Dishmain mealDish
Calories250kcal per portionCalories
VegetarianVegetarian
Gluten-freeGluten-free
Kitchenware Kitchenware
Zutatenliste
50g Quinoa
1/2 Avocado
1 carott
1/4 cucumber
1 yellow bell bell pepper
50g fresh baby spinach
1-2 Radish
Roasted sesame seeds to taste
Kochende Miss Oryoki
Preparation
Step 1

First prepare the quinoa: first rinse the grain with cold water. Then boil 150 ml of water in a small pan and add the quinoa. Leave to simmer on a low heat for about 10-12 minutes. Once all the water has been absorbed, the quinoa is ready.

Step 2

You then just need to chop the other ingredients into small pieces and mix everything together in a bowl. It goes well with some spicy hummus or a light dressing made from vinegar and oil. Alternatively, try a Japanese-style dressing. Simply blend (preferably with a hand blender or in a mixer):

List of ingredients
3cm fresh ginger
1 garlic clove
1 tbsp soy sauce
2 tbsp lime juice
1 tbsp white miso paste
4 tbsp sesame oil
2 tbsp neutral oil
4 tbsp water

A wholesome meal in a bowl: Creating a Buddha Bowl is as simple as that. As lunch for a busy workday, the bowl can be prepared the day before and taken along. Moreover, it can be turned into a wonderful leftover meal with everything that's currently in the fridge. Practice mindfulness and unleash your creativity as you eat just as much as fits in your bowl – that's part of the Oryoki principle.

Japanese tableware view in the store »
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