Antioxidant-Rich Rainbow Buddha Bowl with Tahini Dressing – Heart-Healthy Vegan Recipe

This vibrant Rainbow Buddha Bowl is a celebration of nature’s most nutrient-dense ingredients, carefully crafted to deliver maximum antioxidant power in every colorful bite. Featuring roasted vegetables, protein-rich quinoa, and a creamy tahini dressing, this bowl provides complete nutrition while supporting heart health and reducing inflammation.

Perfect for meal prep or a nourishing weeknight dinner, this recipe combines the earthy sweetness of roasted sweet potatoes, the satisfying crunch of fresh vegetables, and the creamy richness of avocado. Each component is thoughtfully chosen to create a harmonious balance of flavors, textures, and essential nutrients that will leave you feeling energized and satisfied.

Ingredients

• 200g (7oz / 1 cup) organic quinoa, rinsed
• 400ml (14fl oz / 1⅔ cups) low-sodium vegetable broth
• 300g (10.5oz / 2 medium) organic sweet potatoes, cubed
• 200g (7oz / 2 cups) organic broccoli florets
• 150g (5.3oz / 1 cup) organic cherry tomatoes, halved
• 120g (4.2oz / 4 cups) organic baby spinach
• 150g (5.3oz / 1 large) ripe avocado, sliced
• 80g (2.8oz / ½ cup) organic cucumber, diced
• 60g (2.1oz / ½ cup) organic red cabbage, shredded
• 30ml (2 tbsp) extra virgin olive oil
• 60g (2.1oz / ¼ cup) organic tahini
• 45ml (3 tbsp) fresh lemon juice
• 15ml (1 tbsp) pure maple syrup
• 1 clove organic garlic, minced
• 2.5ml (½ tsp) ground cumin
• 2.5ml (½ tsp) sea salt
• 1.25ml (¼ tsp) black pepper
• 30ml (2 tbsp) warm water

Instructions

1. Step 1: Preheat your oven to 200°C (400°F) and line a large baking sheet with parchment paper.
2. Step 2: Rinse quinoa thoroughly under cold water until water runs clear. In a medium saucepan, bring vegetable broth to a boil, add quinoa, reduce heat to low, cover and simmer for 15 minutes until liquid is absorbed.
3. Step 3: Meanwhile, toss cubed sweet potatoes with 15ml (1 tbsp) olive oil, salt, and pepper. Spread on prepared baking sheet and roast for 15 minutes.
4. Step 4: Add broccoli florets to the baking sheet with sweet potatoes, drizzle with remaining olive oil, and roast for an additional 10 minutes until vegetables are tender and lightly caramelized.
5. Step 5: While vegetables roast, prepare tahini dressing by whisking together tahini, lemon juice, maple syrup, minced garlic, cumin, salt, and pepper in a small bowl.
6. Step 6: Gradually whisk warm water into the tahini mixture until you achieve a smooth, pourable consistency. Adjust seasoning to taste.
7. Step 7: Remove quinoa from heat and let stand covered for 5 minutes, then fluff with a fork and season lightly with salt.
8. Step 8: Prepare fresh vegetables by washing and chopping cherry tomatoes, cucumber, and red cabbage. Slice avocado just before serving.
9. Step 9: Divide fluffy quinoa evenly among four serving bowls as the base layer.
10. Step 10: Arrange roasted sweet potatoes and broccoli on one side of each bowl, keeping vegetables separate for visual appeal.
11. Step 11: Add fresh baby spinach, cherry tomatoes, cucumber, and red cabbage in colorful sections around the bowl.
12. Step 12: Top each bowl with sliced avocado and drizzle generously with tahini dressing. Serve immediately while vegetables are still warm.

Nutrition Facts (per serving)

Chef’s Tips

• To achieve perfectly fluffy quinoa, use a 1:2 ratio of quinoa to liquid and avoid lifting the lid during cooking. Let it steam undisturbed for the full cooking time.
• Cut sweet potatoes into uniform 2cm (¾ inch) cubes to ensure even roasting. Avoid overcrowding the pan, which can cause steaming instead of caramelization.
• Make the tahini dressing ahead of time and store in the refrigerator – it actually improves in flavor overnight. Thin with warm water before serving if it thickens.

Health Benefits

This nutrient-dense Buddha bowl delivers exceptional health benefits through its rainbow of antioxidant-rich vegetables and complete plant proteins. Sweet potatoes provide beta-carotene for eye health and immune support, while quinoa offers all nine essential amino acids for muscle maintenance. The tahini dressing contributes healthy fats and calcium, supporting heart health and bone density. With over 12g of fiber per serving, this bowl promotes digestive health and helps stabilize blood sugar levels, making it ideal for sustained energy throughout the day.

Storage Instructions

Store components separately in airtight containers in the refrigerator for up to 4 days. Keep cooked quinoa and roasted vegetables in separate containers, and store tahini dressing in a sealed jar. Prepare fresh vegetables just before serving to maintain crispness. Assemble bowls fresh each time, adding avocado and dressing just before eating to prevent browning and maintain optimal texture.