Buddha Bowl Breakfast​

Here’s a delicious and nutritious recipe for a Vegan Buddha Bowl Breakfast. This bowl is packed with plant-based protein, healthy fats, and a variety of colorful vegetables, making it a perfect way to start your day!

Vegan Buddha Bowl Breakfast Recipe

Ingredients

For the Base:

• 1 cup cooked quinoa (or brown rice)
• 1 cup fresh spinach (or kale)
• 1/2 cup cherry tomatoes, halved
• 1/2 avocado, sliced
• 1/2 cup cooked chickpeas (canned or boiled)
• 1/4 cup shredded carrots
• 1/4 cucumber, sliced

For the Tofu Scramble:

• 1 block (14 oz) extra-firm tofu, pressed and crumbled
• 1 tablespoon olive oil
• 1 teaspoon turmeric powder
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Optional: 1/4 teaspoon chili powder for heat

For the Dressing:

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water (to thin)
• Salt and pepper to taste

Instructions

Prepare the Tofu Scramble:

• In a skillet, heat olive oil over medium heat.
• Add the crumbled tofu, turmeric, garlic powder, salt, pepper, and chili powder (if using). Stir well to combine.
• Cook for about 5–7 minutes, stirring occasionally until heated through and slightly golden.

Assemble the Bowl:

• In a large bowl or plate, start with a base of cooked quinoa.
• Layer on the fresh spinach, cherry tomatoes, avocado slices, cooked chickpeas, shredded carrots, and cucumber.

Add Tofu Scramble:

• Top the bowl with the prepared tofu scramble.

Make the Dressing:

• In a small bowl, whisk together tahini, lemon juice, water, salt, and pepper until smooth. Adjust the consistency by adding more water if needed.

Drizzle and Serve:

• Drizzle the tahini dressing over the assembled bowl.
• Enjoy your vibrant and nutritious vegan Buddha bowl breakfast!

Tips for Customizing Your Buddha Bowl

• Add More Protein: Consider adding edamame or nuts for extra protein.
• Use Seasonal Vegetables: Feel free to swap in any vegetables you have on hand or that are in season.
• Grains Variation: Substitute quinoa with farro, brown rice, or barley for different textures.
• Flavor Boosts: Add fresh herbs like cilantro or parsley for added flavor.

What Are Some Creative Toppings for a Buddha Bowl Breakfast?

1. Avocado: Sliced or mashed for creaminess.
2. Nuts and Seeds: Almonds, walnuts, pumpkin seeds, or hemp seeds for crunch and healthy fats.
3. Fresh Herbs: Chopped cilantro, parsley, or basil for added flavor.
4. Pickled Vegetables: Quick-pickled radishes or cucumbers for tanginess.
5. Microgreens: For an extra nutrient boost and visual appeal.
6. Sriracha or Hot Sauce: For those who enjoy a bit of heat.
7. Nutritional Yeast: Adds a cheesy flavor and is packed with B vitamins.

Can I Use Quinoa Instead of Brown Rice in a Buddha Bowl Breakfast?

Absolutely! Quinoa is an excellent substitute for brown rice in a Buddha bowl. It is gluten-free, high in protein, and cooks faster than brown rice. Quinoa also has a nutty flavor that complements the other ingredients well.

How Can I Make a Tofu Scramble That Tastes Like Eggs?

To create a tofu scramble that mimics the taste of scrambled eggs, follow these tips:

1. Use Firm or Extra-Firm Tofu: Press it to remove excess moisture before cooking.
2. Add Turmeric: This gives the scramble a yellow color similar to eggs and adds flavor.
3. Incorporate Nutritional Yeast: This adds a cheesy, umami flavor that enhances the egg-like taste.
4. Season Well: Use garlic powder, onion powder, salt, and pepper. A splash of soy sauce or liquid smoke can also add depth.
5. Cook with Vegetables: Sauté onions, bell peppers, and spinach with the tofu for added flavor and texture.

What Are Some Other Vegetables I Can Add to a Buddha Bowl Breakfast?

You can include a wide variety of vegetables in your Buddha bowl breakfast:

• Roasted Sweet Potatoes: For sweetness and heartiness.
• Sautéed Kale or Spinach: Adds nutrients and color.
• Cherry Tomatoes: Freshness and acidity.
• Bell Peppers: For crunch and sweetness.
• Cucumber: Refreshing and hydrating.
• Zucchini or Squash: Lightly sautéed or spiralized for added texture.

How Can I Make a Vegan Buddha Bowl Breakfast That’s High in Protein?

To ensure your Vegan Buddha Bowl Breakfast is high in protein, consider the following additions:

1. Tofu Scramble: As mentioned earlier, tofu is an excellent source of plant-based protein.
2. Chickpeas or Black Beans: Add cooked beans for additional protein and fiber.
3. Quinoa as the Base: Quinoa contains all nine essential amino acids, making it a complete protein source.
4. Edamame: These young soybeans are packed with protein and can be easily added to your bowl.
5. Nuts and Seeds: Incorporate almonds, chia seeds, or pumpkin seeds for extra protein.

Conclusion

Creating a Vegan Buddha Bowl Breakfast allows for endless customization based on personal preferences and available ingredients. By incorporating various toppings, using quinoa instead of rice, making flavorful tofu scrambles, adding diverse vegetables, and focusing on high-protein components, you can craft a nutritious and satisfying meal to kickstart your day! Enjoy experimenting with different combinations to find your perfect breakfast bowl!