Why You’ll Love This Rainbow Veggie Buddha Bowl
- It’s a feast for the eyes and the palate. We eat with our eyes first, and this bowl is a total showstopper. Arranging those colourful veggies in little sections is honestly half the fun—it feels like you’re creating edible art.
- It’s the ultimate clean-out-the-fridge meal. Got a lonely carrot, half a bell pepper, and a handful of spinach? They’ve all found a home. This recipe is a fantastic guideline, but it’s incredibly forgiving and adaptable to what you have on hand.
- It’s packed with different textures. You’ll get a wonderful mix in every single bite—the creaminess of avocado, the crunch of fresh veggies, the chewiness of the grains, and the crispness of a seed topping. It’s never, ever boring.
- It leaves you feeling light yet completely satisfied. This isn’t a meal that weighs you down. You’ll finish the bowl feeling energised and happy, knowing you’ve given your body a rainbow of good stuff.
Ingredients & Tools
- For the Base (choose one): 150 g quinoa (dry), 150 g brown rice (dry), or 2 large handfuls of mixed greens
- For the Rainbow Veggies (mix & match!): 1 large sweet potato, 1 red bell pepper, 1 large carrot, 100 g purple cabbage, 1 small zucchini, 1 large handful of spinach or kale
- For the Protein (choose one): 1 can (400g) chickpeas, drained and rinsed, 150 g firm tofu, or 2 large eggs
- For the Creamy Element: 1 ripe avocado or 4 tbsp hummus
- For the Dressing: 3 tbsp extra virgin olive oil, 1.5 tbsp lemon juice or apple cider vinegar, 1 tsp maple syrup or honey, 1 small garlic clove (minced), salt and pepper to taste
- For Topping: 2 tbsp pumpkin seeds, sunflower seeds, or sesame seeds
Tools: A large baking tray, a medium saucepan, a small bowl for dressing, and a good knife.
The beauty here is in the quality of your ingredients. Since each component shines, using a really good, robust olive oil for the dressing and fresh, in-season vegetables where possible makes a world of difference. Don’t stress about having every single colour—just aim for a variety!
Serves: 2 | Prep Time: 20 minutes | Cook Time: 30 minutes | Total Time: 50 minutes
Before You Start: Tips & Ingredient Notes
- Roast your veggies for maximum flavour. While you can use raw vegetables, roasting the sweet potato and even the bell pepper brings out their natural sweetness and adds a delicious depth that really elevates the whole bowl.
- Don’t skip the crispy chickpeas. If you’re using chickpeas as your protein, pat them *very* dry and toss them with a little oil and spice before roasting. They transform into little crunchy flavour bombs that are utterly addictive.
- Cook your grains in broth. Instead of water, cook your quinoa or rice in vegetable broth. It’s a simple trick that infuses the entire base of your bowl with a subtle, savoury flavour.
- Get your mise en place ready. This is a French term for “everything in its place.” Chop all your veggies, mix your dressing, and have your toppings ready before you start assembling. It makes the process feel smooth and almost meditative.
How to Make Rainbow Veggie Buddha Bowl
Step 1: Prep and Roast. First, preheat your oven to 200°C (400°F). Peel and cube the sweet potato into 2cm chunks—you want them to be roughly the same size so they cook evenly. Toss them on a baking tray with a drizzle of olive oil, salt, and pepper. If you’re making crispy chickpeas, pat them dry thoroughly and add them to the tray with a pinch of paprika or cumin. Roast for 25-30 minutes, or until the sweet potato is tender and the chickpeas are golden and crisp. You’ll hear them start to pop a little in the oven!
Step 2: Cook Your Base. While the roasting happens, cook your grain. Rinse your quinoa or rice under cold water. Add it to a saucepan with double the amount of water or broth, bring to a boil, then reduce to a simmer, cover, and cook according to package instructions (usually 15 minutes for quinoa, 30-40 for brown rice). Once done, fluff it with a fork and let it sit, covered, to steam.
Step 3: Prepare the Fresh Elements. This is where the rainbow really comes to life. Julienne the carrot into thin matchsticks, thinly slice the red bell pepper and purple cabbage, and chop the zucchini if you’re using it raw. Give your spinach or kale a good wash. The trick is to have all these colourful components ready to go in separate little piles.
Step 4: Whisk the Dressing. In a small bowl or jar, combine the olive oil, lemon juice, maple syrup, minced garlic, and a good pinch of salt and pepper. Whisk it vigorously or shake the jar until the dressing is emulsified and looks glossy. Taste it! Adjust the acidity or sweetness to your liking—maybe you want a little more lemon zing.
Step 5: The Grand Assembly. This is the fun part. Divide your fluffy grain base between two large bowls. Now, artfully arrange your rainbow vegetables in sections around the bowl. Place the orange sweet potato next to the red pepper, then the green spinach, then the purple cabbage… you get the idea. It creates a stunning visual effect.
Step 6: Add the Final Flourishes. Now, add your protein (the crispy chickpeas or sliced tofu), a generous dollop of hummus or half an avocado sliced, and a sprinkle of seeds for that essential crunch. Drizzle the dressing over everything right before serving. The final bowl should look abundant, colourful, and incredibly inviting.
Serving Suggestions
Complementary Dishes
- A warm, crusty bread roll — perfect for mopping up any leftover dressing and hummus at the bottom of the bowl. It adds a comforting, carb-y element if you’re extra hungry.
- Spicy roasted broccoli — toss broccoli florets with chilli flakes and garlic before roasting for an extra veggie boost and a bit of a kick.
- Simple lentil soup — on a colder day, a small cup of a light, brothy soup makes this feel like a more complete and warming meal.
Drinks
- A crisp, chilled Sauvignon Blanc — the citrus notes in the wine beautifully complement the lemon in the dressing and cut through the creaminess of the avocado.
- Sparkling water with lemon and mint — the ultimate refreshing, non-alcoholic pairing that cleanses the palate between bites and feels incredibly light.
- Iced green tea — its slight bitterness and earthy notes balance the sweetness of the roasted vegetables wonderfully.
Something Sweet
- A few squares of dark chocolate (70%+) — a rich, bittersweet ending that feels indulgent without being overly heavy after such a vibrant meal.
- Fresh mango slices — keeping with the tropical, bright theme, sweet and juicy mango is a delightful, healthy way to finish.
- A small bowl of mixed berries — simple, antioxidant-rich, and naturally sweet, it’s the perfect light dessert.
Top Mistakes to Avoid
- Mistake: Soggy vegetables. If you’re prepping ahead, don’t dress the bowl until you’re ready to eat. The salt in the dressing will draw moisture out of the fresh veggies, making them wilt and lose their lovely crunch.
- Mistake: Underseasoning the components. This is a layered dish, so every element needs love. Season your roasting veggies, salt your cooking water for the grains, and make sure your dressing is flavourful. Bland components lead to a bland bowl.
- Mistake: Overcomplicating the dressing. Honestly, the simple lemon-tahini or olive oil-lemon combo is often best. It acts as a bright, unifying agent without overpowering the delicate flavours of the individual vegetables.
- Mistake: Cutting the veggies too big. You want bite-sized pieces so you can get a little bit of everything on your fork. Large, awkward chunks make the bowl difficult and messy to eat.
Expert Tips
- Tip: Massage your kale. If using kale as your green, add a tiny pinch of salt and a squeeze of lemon juice to the leaves and literally massage it with your hands for a minute. This breaks down the tough fibres, making it tender and much more pleasant to eat.
- Tip: Make a big batch of components. Cook a double portion of quinoa, roast extra sweet potato and chickpeas, and keep the dressing separate. You’ll have Buddha bowl components ready to go for quick lunches throughout the week.
- Tip: Add a “umami bomb”. A sprinkle of nutritional yeast, a drizzle of tamari, or even a few chopped sun-dried tomatoes can add a deep, savoury flavour that takes the bowl to the next level.
- Tip: Use a mandoline for perfect slices. For super thin, uniform slices of carrot, cucumber, or radish, a mandoline slicer is a game-changer. It makes your bowl look professionally assembled in seconds.
FAQs
Can I make this Buddha Bowl ahead of time?
Absolutely! The key is to store the components separately in airtight containers in the fridge. Keep the dressing in its own jar, the grains in one container, and the roasted and fresh veggies in others. The roasted veggies and grains will keep for 3-4 days. Assemble your bowl just before eating to keep everything fresh and crisp. It’s the ultimate meal prep superstar.
What’s a good substitute for tahini in the dressing?
If you don’t have tahini or don’t like it, you have a few options. A ripe avocado blended with the lemon juice and olive oil creates a wonderfully creamy, dairy-free dressing. Greek thinned out with a little water and lemon juice also works beautifully. Or, you can simply stick with the olive oil and lemon vinaigrette—it’s a classic for a reason!
My sweet potato and chickpeas aren’t getting crispy. What am I doing wrong?
The most common culprit is overcrowding the pan. If the veggies are piled on top of each other, they’ll steam instead of roast. Make sure they’re in a single layer with a little space between them. Also, patting the chickpeas *very* dry is non-negotiable for crispiness. And don’t be shy with the oven temperature—a hot oven is your friend here.
How can I add more protein to this bowl?
There are so many easy ways! Beyond chickpeas and tofu, consider adding a scoop of cooked lentils, a few slices of grilled chicken or salmon, a soft-boiled egg, or even a handful of edamame beans. A sprinkle of hemp seeds or chopped nuts on top also adds a protein boost.
Is this recipe gluten-free and vegan?
As written, yes, it absolutely is! Just ensure that you use a grain like quinoa or rice (check packaging for certified gluten-free if necessary), a vegan protein like tofu or chickpeas, and a plant-based sweetener like maple syrup in the dressing. It’s a wonderfully inclusive meal for almost any dietary need.
Rainbow Veggie Buddha Bowl
Build a vibrant Rainbow Veggie Buddha Bowl! This easy, customizable recipe is packed with fresh veggies, protein, and a zesty dressing. A nourishing, feel-good meal that's a feast for your eyes and palate.
Ingredients
Ingredients
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150 g quinoa (dry)
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150 g brown rice (dry)
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2 large handfuls mixed greens
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1 large sweet potato
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1 red bell pepper
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1 large carrot
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100 g purple cabbage
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1 small zucchini
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1 large handful spinach or kale
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1 can chickpeas (400g, drained and rinsed)
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150 g firm tofu
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2 large eggs
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1 ripe avocado
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4 tbsp hummus
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3 tbsp extra virgin olive oil
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1.5 tbsp lemon juice or apple cider vinegar
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1 tsp maple syrup or honey
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1 small garlic clove (minced)
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salt and pepper (to taste)
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2 tbsp pumpkin seeds, sunflower seeds, or sesame seeds
Instructions
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First, preheat your oven to 200°C (400°F). Peel and cube the sweet potato into 2cm chunks—you want them to be roughly the same size so they cook evenly. Toss them on a baking tray with a drizzle of olive oil, salt, and pepper. If you're making crispy chickpeas, pat them dry thoroughly and add them to the tray with a pinch of paprika or cumin. Roast for 25-30 minutes, or until the sweet potato is tender and the chickpeas are golden and crisp. You'll hear them start to pop a little in the oven!01
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While the roasting happens, cook your grain. Rinse your quinoa or rice under cold water. Add it to a saucepan with double the amount of water or broth, bring to a boil, then reduce to a simmer, cover, and cook according to package instructions (usually 15 minutes for quinoa, 30-40 for brown rice). Once done, fluff it with a fork and let it sit, covered, to steam.02
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This is where the rainbow really comes to life. Julienne the carrot into thin matchsticks, thinly slice the red bell pepper and purple cabbage, and chop the zucchini if you're using it raw. Give your spinach or kale a good wash. The trick is to have all these colourful components ready to go in separate little piles.03
-
In a small bowl or jar, combine the olive oil, lemon juice, maple syrup, minced garlic, and a good pinch of salt and pepper. Whisk it vigorously or shake the jar until the dressing is emulsified and looks glossy. Taste it! Adjust the acidity or sweetness to your liking—maybe you want a little more lemon zing.04
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This is the fun part. Divide your fluffy grain base between two large bowls. Now, artfully arrange your rainbow vegetables in sections around the bowl. Place the orange sweet potato next to the red pepper, then the green spinach, then the purple cabbage… you get the idea. It creates a stunning visual effect.05
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Now, add your protein (the crispy chickpeas or sliced tofu), a generous dollop of hummus or half an avocado sliced, and a sprinkle of seeds for that essential crunch. Drizzle the dressing over everything right before serving. The final bowl should look abundant, colourful, and incredibly inviting.06
