brown rice buddha bowl

Author of this recipe: Micheal Boring

Brown Rice Buddha Bowl: Nutritious & Delicious! 🍚🥣 Brown rice, veggies, chickpeas, avocado—packed with nutrients for mindful eating. Perfect plant-based meal. #buddhabowl #brownrice #plantbased

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Ingredients

• - Brown Rice: Sustainable and nutritious base for your buddha bowl
• - Quinoa: Protein-rich addition, packed with essential amino acids
• - Roasted Sweet Potato: Colorful and full of vitamins, perfect for a sweet touch
• - Grilled Chicken Breast: Lean protein source to keep you energized throughout the day
• - Steamed Green Beans: Crunchy and low in calories, excellent for weight management
• - Avocado Slices: Heart-healthy fats and creamy texture; great for digestion
• - Cherry Tomatoes: Bursting with flavor and rich in antioxidants; adds vibrant color
• - Kalamata Olives: Briny taste and high in healthy monounsaturated fats
• - Feta Cheese Cubes: Tangy and salty, provides a delightful contrast to the other ingredients
• - Pomegranate Seeds: Sweet-tart flavor and high in antioxidants; boosts immune system
• - Sesame Seeds: Adds nutty flavor and crunchy texture; rich in vitamins and minerals
• - Tamari Sauce: Gluten-free soy sauce alternative for a savory boost
• - Olive Oil: For drizzling, adds richness and enhances overall taste profile

Steps

1. ### How to Make a Delicious Brown Rice Buddha Bowl: A Step-by-Step Guide
3. #### Introduction:
4. Looking for a nutritious and flavorful meal? Try making a brown rice buddha bowl! This dish is packed with wholesome ingredients that not only cater to your taste buds but also support a balanced diet. Follow these detailed steps to create a delightful brown rice buddha bowl that's both satisfying and healthy.
6. #### Ingredients:
8. - 1 cup of brown rice
9. - 2 cups of water or vegetable broth
10. - 1 small sweet potato, peeled and cubed
11. - 1 bell pepper (any color), sliced
12. - 1 medium carrot, julienned
13. - 1/4 cup of chopped kale or spinach
14. - 1/2 cup of cooked black beans
15. - A handful of cherry tomatoes, halved
16. - 1 avocado, diced
17. - Salt and pepper to taste
18. - Optional toppings: sesame seeds, sliced almonds, lime wedges
20. #### Equipment:
22. - Saucepan for cooking rice and vegetables
23. - Frying pan or wok (optional)
24. - Cutting board
25. - Knife
26. - Measuring cups
28. ### Step-by-Step Guide:
30. #### 1. Prepare the Rice:
31. - Rinse 1 cup of brown rice in a fine mesh strainer until the water runs clear.
32. - In a medium saucepan, combine the rinsed rice with 2 cups of water or vegetable broth. Bring to a boil over high heat.
33. - Once boiling, reduce the heat to low, cover, and let it simmer for about 40 minutes or until all liquid is absorbed and the rice is tender.
34. - Remove from heat and let sit covered for 10 minutes before fluffing with a fork.
36. #### 2. Cook the Vegetables:
37. - While the rice is cooking, prepare your vegetables. Peel and cube one small sweet potato, slice one bell pepper (any color), and julienne one medium carrot.
38. - In a saucepan or large skillet over medium heat, add a tablespoon of oil or water. Add the cubed sweet potato and cook for about 5 minutes until slightly softened but still firm. Season with salt and pepper.
39. - Add the sliced bell peppers and julienned carrots to the pan. Cook for an additional 3-4 minutes, stirring occasionally.
41. #### 3. Add Leafy Greens:
42. - After the vegetables have been cooked, add 1/4 cup of chopped kale or spinach to the skillet. Stir until wilted, about 2 minutes.
43. - Remove from heat and set aside.
45. #### 4. Prepare Protein (Optional):
46. - If using black beans, you can cook them separately in a small saucepan with some broth or water until tender. Alternatively, use canned black beans for quicker preparation.
47. - Drain any excess liquid if using canned beans.
49. #### 5. Assemble the Buddha Bowl:
50. - Divide the cooked brown rice into bowls.
51. - Top each bowl of rice with the sautéed sweet potato, bell pepper, and carrot mixture.
52. - Add a handful of cherry tomatoes and half of an avocado on top of each serving.
53. - If using, sprinkle some cooked black beans over the veggies in the center.
54. - Garnish with sesame seeds or sliced almonds for added crunch.
56. #### 6. Serve:
57. - Drizzle with a little olive oil or your favorite dressing if desired.
58. - For extra flavor, serve with lime wedges on the side for squeezing over the bowl.
60. ### Tips and Variations:
62. - **Protein Boost:** Add grilled chicken, tofu, or tempeh for an additional protein source.
63. - **Additional Vegetables:** Feel free to add other colorful vegetables like sliced mushrooms or roasted corn kernels.
64. - **Tropical Twist:** Swap out avocado with diced mango or papaya for a tropical flavor.
66. By following these steps and incorporating these tips, you'll create a delicious and nutritious brown rice buddha bowl that’s perfect as a meal prep dish or a quick lunch. Enjoy your healthy, satisfying meal!

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