When the weather is getting cold outside we are very likely to crave some hearty comfort foods! Unfortunately these foods mostly are not the healthiest as there are simply not as many colorful vegetables as in spring for example. BUT there still are some! So there actually is no excuse to eat a healthy, utrient-packed, hearty meal in fall. I know that it is a little harder since there are not too many vegetables in season but still quite some. To make it easier for you, I decided to share a recipe with you for a Fall Harvest Buddha Bowl!
Buddha Bowls are bowls which are made up of several different ingredients, which are cooked, baked, and raw, and a dressing. They are packed with every nutrient group and make a perfect balanced meal. In order for you to experiment a little with creating such bowls, I have a little Buddha Bowl Guide for you here:
The base usually consists of some type of carbohydrate. It gives structure, fills you up and provides you with energy. Best is using a cooked whole grain such as
- Brown Rice
If you are low-carb, simply substitute the cooked grain with some greens.
The greens here add some color and a bunch of nutrients. Here you are totally free and can use whichever you prefer/ like the most! Depending on what you have chosen, you can either add it raw, cooked, or steamed. For example:
- Swiss Chard
- Lambs lettuce
3.1: Baked/ Pan Fried Vegetables: The baked vegetables add some heartiness to the dish, as well as some texture. Simple drizzle them with some oil and spices and pop them into the oven. Here I like to use:
- Sweet Potato
- Brussel Sprouts
- Bell Peppers
3.2: Boiled/ Steamed vegetables
For the Boiled/ Steamed vegetables I like to use vegetables of which I prefer the taste when being boiled or steamed. If you do not want to use and extra pot, you can also go ahead and add them to the baking tray or eat them raw. Vegetables that I prefer to steam/ boil are
- Green Beans
3.3: Raw vegetables:
Adding raw vegetables to your Buddha Bowl is important. They add some crunch, and they (mostly) contain more vitamins than heated ones. Plus, they also add some extra crunch and freshness, which works great in combination with the remaining ingredients. The best ones here are:
- Bell Peppers
A source of protein is essential when building a Buddha Bowl! It makes the dish a complete meal as it adds nutrients. Also here you can be really creative and add whatever you like! Some options are:
I know, adding fruits into your meal may sound a little bit weird but in this case, it definitely is not. The combination of adding something sweet with the savory is incredibly delicious and fruits also add a great freshness. In most cases it is best to use them raw, but with some fruits it works if they have been cooked too (I cooked my apples with the chicken, and this tasted really good too!). Here you can use
- Pomegranate Seeds
- Stone fruits
- Literally, everything available
The dressing is maybe the most important ingredient of the dish because it packs everything together and combines the flavors. It coats the entire dish, which means that if you dressing doesn’t take amazing, your entire dish will be rather bad. Here you can use your favorite salad dressing or get a little more creative. If you want something thicker, to dip your bowl-ingredients into, that works great too! Examples are..
- Balsamic Vinaigrette
- Mashed Avocado
- Tahini Sauce
- Yoghurt Dressing
This is the last, but definitely not least ingredient in this dish. Here you have the last option to add some healthy fats and crunch. I like to top this with some nuts or some chopped up vegetables like
- Spring onions
- Coconut chips
- Sunflower seeds
For this bowl I used one or two ingredients from every group. I used Bulgur (Carbohydrate), Kale (as a green), Sweet Potato (as a roasted vegetable), mushrooms (sautéed vegetables), beetroot (steamed vegetable), Carrots (raw vegetable), chicken (protein), Grapes & apple (fruits), Dijon-Tahini-Sauce (dressing), and walnuts (topping).
This together makes an awesome combination off several super delicious and nutritios fall ingredients into one bowl. The flavors work really great together. If you tend to ave prepared some of those ingredients ahead of time and store them in the fridge, which a lot of people have, then this bowl comes together really quick. This meal is a great way to enjoy all the fall ingredients, I hope you like it!
If you decide to recreate this recipe, share it with me on intsagram with @uneptcuisiniere or #unepetitecuisiniere and be sure to leave a comment, thank would mean a lot to me!
Fall Harvest Buddha Bowl
A delicious meal that packs all the delicious fall ingredients. A perfectly balanced meal with all the food groups. Super delicious and comforting!
What you will need
For the Chicken
- 150 g Chicken
- 0.5 tbsp Oil
- 1/2 apple
- 100 ml white wine
- 2 tbsp apple sauce
- 100 ml water
For the remaining bowl:
- 60 g Bulgur
- 150 g Sweet Potato about 1/2
- 1/2 tsp cinnamon
- 1/2 tsp paprika powder
- 100 g mushrooms
- 1 cooked beetroot
- 1 carrot
- 2 handful kale
- 1 tbsp lemon juice
- 1 tbsp Oil
- a few seedless grapes
- 10 g walnuts
For the dressing:
- 1 tbsp Tahin
- 2 tbsp orange juice
- 1 tbsp white wine vinegar
- 2 tsp Dijon Mustard
- 1 tsp Honey
Thats how it works:
Preheat the oven to 180C. Cut the sweet potatoes into 1cm sized chunks. Coat them with the tbsp of oil, the paprika powder, and the cinnamon. Place it on a baking tray and bake it for 10 minutes. Take it out, add the mushrooms, stir it all around and bake it for another 15 minutes.
Meanwhile prepare the bulgur according to the package instructions.
In a pan heat up the oil for the chicken. Chop the apple into small cubes. Once hot, add the apple into it and sautee it for 2 minutes. If using one chicken breast cut it in half, so it is thinner and will cook faster. Add the chicken breast to the apple and fry it on both sides for about one minute. Add the wine, apple sauce and water and let it simmer for 8-10 minutes.
Massage the kale with the lemon juice and set aside. Grate the carrots and slice up the beetroots. Half the grapes and chop up the walnuts.
For the dressing add all the ingredients into a food prosessor and blend until smooth. If too thick, add some more water.
By now the sweet potato and bulgur should be done too and it is time to assemble.
Seperate the ingredients onto two bowls. Drizzle the dressing over everything, serve & enjoy!