Ananda rises in the inky darkness of 4:00 A.M. to join the other Buddhist monks shuffling toward the main hall for hours of chanting and silent contemplation. When the singing bowl chimes, he will exchange his meditation cushion for his alms bowl. Heedless of the weather, Ananda joins the procession of barefoot monks silently treading the damp forest path to the village. They pause at each simple hut for a contribution to every monk's bowl; perhaps a dollop of rice, a ladle of beans, cubes of crispy tofu or seasonal vegetables and fruits. In exchange, the monks bestow blessings of gratitude on the bowed heads of the villagers. As the sun ascends overhead, Ananda and the other monks retreat to the monastery to gratefully consume the day's meal.
What's a Buddha Bowl?
A Buddha bowl, aka a grain bowl, is an intermingling of various ingredients resembling the concoction that collects in Ananda's alms bowl. The most appealing bowls offer a pleasing variety of colors and textures.
Begin with a grain. Rice (brown, jasmine or basmati), farro, quinoa, pearl couscous, bulgur or soba noodles cook quickly or can be made ahead and stored in the fridge until you are ready to assemble your bowl.
Choose a lean protein such as lentils, tofu, tempeh, chickpeas or other beans. Keep in mind that grains like quinoa and farro also contribute protein.
Go crazy with colorful veggies. I try to always have leafy greens on hand like lettuce, spinach and kale. Toss in whatever else you like--celery, carrots, bell peppers, tomatoes, cucumbers, green beans, radishes, cauliflower, edamame, onions, broccoli, sweet potatoes, squash, cabbage, mushrooms, scallions, avocados, apples, dried cranberries and more. Change up your preparation method for even more variety; for example, buy a bag of carrots or radishes and serve them raw one night and roasted the next.
Throw in something crunchy such as chopped nuts, pumpkin seeds, roasted chickpeas or toasted pine nuts. Garnish with sun-dried tomatoes, olives, chili crisp or chopped herbs.
Finally crown your bowl with a scoop of humus or a nutritious homemade dressing. I like to start with a few tablespoons of tahini, which is loaded with heart-healthy unsaturated fat. Add fresh squeezed lemon juice, EVOO, mustard, maple syrup and enough ice-cold water to create a creamy consistency.
Benefits of Buddha Bowls
Not only is a Buddha bowl a tasty way to use up veggies languishing in the fridge, it is also a nutritious approach to get dinner on the table quickly after a long day at work. Wash, chop and roast veggies in advance to save even more time.
With all the veggies plus grains, Buddha bowls are inherently high in fiber. Experts estimate that most Americans consume less than half the recommended amount of fiber although clinical trials associate high-fiber diets with lower bodyweight, systolic blood pressure, and total cholesterol. A 2019 meta-analysis published in the journal Lancet concluded that high-fiber diets reduce the risk of cardiovascular diseases, type 2 diabetes, and colorectal and breast cancer.
How much fiber should you consume? Use this calculator to find out.
A Sacred Practice
Enjoy this moving video that follows modern-day Buddhist monks on their daily alms round in Thailand.
Lemon Tahini Dressing
The dressing is the crowning glory of your Buddha bowl. Homemade dressings are easy to make and free of the additives found in bottled dressings. Try this free recipe for lemon tahini dressing.
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