Nourish's Buddha Bowl

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Dressing Ingredients:

3 Tbsp (45 mL) tahini

3 Tbsp (45 mL) rice vinegar

1 tsp (5 mL) maple syrup

1 tsp (5 mL) grated ginger

1 clove garlic, minced

3 Tbsp (45 mL) oil, olive or canola

1 tsp (5 mL) grated ginger

Water to thin

Salt & pepper, to taste           

Bowl ingredients:

1 can (530 mL) chickpeas, drained

1 clove garlic, minced

1 Tbsp (15 mL) oil

2-3 Tbsp (45-60 mL) basil, thinly chopped

2 cups (500 mL) whole grain rice, cooked

1 cup (250 mL) canned or fresh corn (heated or cold)

2 red peppers, thinly sliced

2 carrots, grated

4 handfuls of spinach

⅓ cup (83 mL) pumpkin seeds, roasted

Basil leaves for garnish


Stir all dressing ingredients together except for water until well combined. Add water 1 tablespoon at a time while stirring until it reaches your desired consistency.

  1. Sauté chickpeas in oil in a pan on medium-high heat for approximately 7 minutes, or until chickpeas are golden brown. Add minced garlic in last 30 seconds of sautéing and toss together.

  2. Toss basil with cooked rice and set aside.

  3. Divide remaining bowl ingredients among 4 bowls.

  4. Drizzle dressing on top of each bowl and garnish with basil.

  5. Enjoy!

This recipe is an example of a healthy balanced meal. It follows the ‘healthy plate model’ according to the new Canada’s Food Guide - check it out here.

The wonderful part about this recipe is that it is so versatile. Feel free to swap out any ingredients to better suit your taste, or better yet, try something new! Here are some suggested additions:

  1. Pickled vegetables

  2. Spicy chickpeas

  3. Roasted sweet potato

  4. Avocado

  5. Tofu

  6. Roasted meats

  7. Purple cabbage

  8. Quinoa

The list goes on - the sky's the limit!


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