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

This vibrant rainbow Buddha bowl is a nutritional powerhouse that delivers an incredible array of antioxidants, plant-based protein, and essential vitamins in every colorful bite. Featuring roasted sweet potatoes, protein-rich quinoa, crisp vegetables, and a creamy tahini dressing, this bowl is designed to nourish your body from the inside out.

Perfect for meal prep or a satisfying weeknight dinner, this Buddha bowl combines the earthy sweetness of roasted vegetables with the nutty richness of tahini and hemp hearts. Each component contributes unique nutrients that support heart health, boost immunity, and provide sustained energy throughout your day.

Ingredients

• 200g (7oz / 1 cup) organic quinoa, rinsed
• 400ml (14fl oz / 1¾ cups) vegetable broth
• 300g (10.5oz / 2 medium) organic sweet potatoes, cubed
• 200g (7oz / 2 cups) organic broccoli florets
• 150g (5oz / 1 cup) organic cherry tomatoes, halved
• 100g (3.5oz / 2 cups) organic baby spinach
• 80g (3oz / ½ cup) organic red cabbage, shredded
• 60g (2oz / ⅓ cup) organic pumpkin seeds
• 30g (1oz / 3 tbsp) organic hemp hearts
• 60ml (2fl oz / ¼ cup) organic tahini
• 45ml (1.5fl oz / 3 tbsp) fresh lemon juice
• 15ml (0.5fl oz / 1 tbsp) organic maple syrup
• 15ml (0.5fl oz / 1 tbsp) organic olive oil
• 2 cloves organic garlic, minced
• 5ml (1 tsp) ground cumin
• 2.5ml (½ tsp) smoked paprika
• Salt and black pepper to taste
• 30ml (2 tbsp) warm water for thinning

Instructions

1. Step 1: Preheat your oven to 200°C (400°F). Line a large baking sheet with parchment paper.
2. Step 2: Rinse quinoa thoroughly under cold water. In a medium saucepan, combine quinoa with vegetable broth, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
3. Step 3: Meanwhile, toss cubed sweet potatoes with half the olive oil, cumin, smoked paprika, salt, and pepper. Spread on prepared baking sheet.
4. Step 4: Roast sweet potatoes for 15 minutes, then add broccoli florets to the same pan, tossing with remaining oil and seasoning.
5. Step 5: Continue roasting for 10-12 minutes until sweet potatoes are tender and broccoli is crisp-tender with slightly charred edges.
6. Step 6: While vegetables roast, prepare tahini dressing by whisking together tahini, lemon juice, maple syrup, minced garlic, and a pinch of salt in a small bowl.
7. Step 7: Gradually add warm water, one tablespoon at a time, whisking until dressing reaches a smooth, pourable consistency.
8. Step 8: Toast pumpkin seeds in a dry skillet over medium heat for 3-4 minutes until golden and fragrant, stirring frequently.
9. Step 9: Remove quinoa from heat and let stand 5 minutes, then fluff with a fork and season with salt and pepper to taste.
10. Step 10: Arrange baby spinach in four serving bowls as the base, then add portions of warm quinoa, roasted sweet potatoes, and broccoli.
11. Step 11: Top each bowl with cherry tomatoes, shredded red cabbage, toasted pumpkin seeds, and hemp hearts.
12. Step 12: Drizzle generously with tahini dressing just before serving and add extra salt and pepper if desired.

Nutrition Facts (per serving)

Chef’s Tips

• For perfectly fluffy quinoa, use a 1:2 ratio of quinoa to liquid and resist lifting the lid while cooking. Let it steam off the heat for 5 minutes before fluffing.
• Cut sweet potatoes into uniform 1-inch cubes to ensure even cooking, and don’t overcrowd the pan – this allows proper caramelization instead of steaming.
• Make the tahini dressing ahead of time and store in the refrigerator for up to one week. It will thicken when cold, so thin with warm water before serving.

Health Benefits

This antioxidant-rich Buddha bowl provides exceptional nutritional benefits for cardiovascular health and overall wellness. Sweet potatoes deliver beta-carotene and vitamin A for immune support, while quinoa offers complete protein containing all nine essential amino acids. The tahini dressing provides healthy monounsaturated fats and calcium, supporting bone health and nutrient absorption. Hemp hearts contribute omega-3 fatty acids for brain function, and the variety of colorful vegetables ensures a wide spectrum of phytonutrients that combat inflammation and support cellular health.

Storage Instructions

Store assembled bowls (without dressing) in airtight containers in the refrigerator for up to 4 days. Keep tahini dressing separately in a sealed jar for up to 1 week. Components can be enjoyed cold or gently rewarmed. Cooked quinoa and roasted vegetables can be frozen for up to 3 months in portion-sized containers.