what’s for (work) lunch?: buddha bowl edition

Whether you know them as “nourish bowls” or “grain bowls,” Buddha bowls are a great way to enjoy a nutritionally balanced meal. They have it all: hearty grains, colorful vegetables, plant-based proteins, and a flavorful dressing. In part 5 of our what’s for (work) lunch? series, we’re sharing how to create a delicious Buddha bowl that’s meal prep-friendly and perfect for your work lunchbox.

1. Build the Base: Grains (rice, barley, couscous, quinoa, etc.) typically make up the base of Buddha bowls. Use one or a combo for different tastes and textures.
2. Veggie Variety: I love roasted vegetables but raw veggies (shredded carrots, sliced bell peppers, etc.) can add a satisfying crunch.
3. Protein Power: Buddha bowls are traditionally vegetarian, so we opted for tofu, chickpeas, and black beans as our proteins of choice.
4. Dress Up: The dressing often ties the bowl together! Experiment with a light vinaigrette or a creamy dressing.

ROASTED CAULIFLOWER AND TOFU BUDDHA BOWL
This Buddha bowl blends roasted cauliflower, crispy chickpeas, and caramelized tofu with a fragrant curry dressing. Garnishing with apples adds a crisp, refreshing texture. 

Ingredients

• Nonstick cooking spray
• 1 medium head cauliflower, cut into florets
• 4 Tbsp. extra virgin olive oil, divided
• Salt and black pepper to taste
• 1 14-oz. can chickpeas, drained and rinsed
• 16 oz. extra firm tofu, pressed, drained, and cubed
• 2 cloves garlic, minced
• 1 tsp. ginger, minced
• 2 tsp. brown sugar
• Cooked rice, for serving

For the dressing

• 1 Tbsp. apple cider vinegar
• 3 Tbsp. olive oil
• 2 Tbsp. curry powder
• ¼ tsp. sea salt

For the garnish

• ¼ cup minced green onions
• 1 small apple, diced

Instructions
Preheat oven to 425 degrees F. Spray baking sheet with nonstick cooking spray.

Add cauliflower to prepared baking sheet. Toss with 2 Tbsp. olive oil, sea salt, and black pepper. Spread cauliflower evenly on baking sheet and roast for 15-20 minutes until slightly golden. Remove from oven. Push cauliflower to one side and add chickpeas to the other side. Place baking sheet back in oven for another 5 minutes to warm chickpeas.

In a large skillet over medium-high heat, add remaining olive oil. Once hot, add tofu to skillet. Let cook for 3-5 minutes. Once it forms a crust, flip over and cook for another 3 minutes. Add garlic, ginger, and brown sugar. Sauté for 2 minutes until tofu is coated and golden. Remove from heat.

To make the dressing, combine all the ingredients in a small bowl.

In a large bowl, gently mix chickpeas, roasted cauliflower, tofu, and dressing. Add green onions and apples and toss. Serve with rice. Makes 4 servings.

CREAMY AVOCADO SWEET POTATO BUDDHA BOWL
I’m not the biggest fan of kale, but I’ll happily eat it when it’s served like this! Garlic gives the greens a savory kick, while hearty black beans serve as the base of the bowl. Roasted sweet potatoes and a creamy avocado dressing round it out.

Ingredients

• Nonstick cooking spray
• 2 medium sweet potatoes, diced
• 3 Tbsp. extra virgin olive oil, divided
• 1 Tbsp. garlic powder
• 1 Tbsp. chili powder
• Salt and black pepper to taste
• ¼ cup diced red onion
• 1 green bell pepper, diced
• 2 Tbsp. minced garlic, divided
• 1 15-oz. can black beans, drained and rinsed
• 2 Tbsp. taco seasoning
• 4 cups chopped kale
• For the avocado dressing
• ½ avocado
• ¼ cup Greek yogurt
• 1 Tbsp. red wine vinegar
• 1 Tbsp. extra virgin olive oil
• 1 clove of garlic, minced
• 1 Tbsp. honey
• ¼ cup torn fresh parsley
• 2 Tbsp. lime juice
• Kosher salt and black pepper, to taste

Instructions
Preheat oven to 425 degrees F. Spray baking sheet with nonstick cooking spray.

In a large mixing bowl, toss sweet potatoes with 1 Tbsp. of olive oil, garlic powder, chili powder, salt, and black pepper. Spread on prepared baking sheet in a single layer. Bake for 25 minutes, or until sweet potatoes are tender.

Meanwhile, heat 1 Tbsp. of olive oil in a large skillet over medium heat. Add onion and bell pepper and cook for 2-3 minutes. Season with salt and pepper. Add 1 Tbsp. of minced garlic and toss. Cook for another minute. Add black beans and taco seasoning. Mix well with onions, peppers, and garlic. Cook for another 2 minutes, until beans are warmed through. Place mixture in a bowl and set aside.

In the same skillet, heat remaining olive oil over medium heat. Add remaining minced garlic and cook for 1 minute. Add kale and use tongs to toss so kale is coated in oil and garlic. Cook for 3-5 minutes, or until kale reduces in size and becomes vibrant green.

To make the sauce, add all ingredients into a blender. Blend on high until creamy.

Divide sweet potatoes, black beans, and kale between 3 bowls. Top with avocado dressing. Makes 3 servings.

PEANUT TOFU BUDDHA BOWL
Avoid the 2 p.m. crash with this Buddha bowl that’s indulgent but balanced with veggies and protein. My favorite part is the creamy peanut sauce, which adds sweetness and a touch of heat.

Ingredients

• Nonstick cooking spray
• 16-oz. extra firm tofu, pressed, drained, and cubed
• 1 medium head of broccoli, cut into florets
• 2 tsp. extra virgin olive oil, divided
• Salt and pepper to taste
• 2 cups cooked grain of choice (we used couscous)
• 1 cup shredded carrots
• 1 14-oz. can chickpeas, drained and rinsed

For the peanut sauce

• 1 Tbsp. toasted sesame oil
• ¼ cup low-sodium shoyu
• ¼ cup pure maple syrup
• 2 tsp. chili garlic sauce
• ¼ cup peanut butter

Instructions
Preheat oven to 400 degrees F. Spray baking sheet with nonstick cooking spray.

Place tofu in a single layer on baking sheet. Bake for 25 minutes.

Meanwhile, prepare sauce by mixing all ingredients until creamy and smooth.

Once tofu is lightly golden, remove from oven and place in bowl. Add half of the sauce to the tofu bowl. Let marinate and set aside.

Toss broccoli with 1 teaspoon of olive oil. Season with salt and pepper. Spread evenly on same baking sheet used to bake tofu and roast for 20 minutes until slightly charred and tender.

Heat remaining olive oil in a large skillet over medium heat. Add marinated tofu in batches, along with marinating sauce, until crispy and golden brown, about 3-4 minutes.

To assemble, divide couscous among 4 bowls. Top each bowl with equal amounts of carrots, broccoli, chickpeas, and tofu. Drizzle with remaining sauce. Makes 4 servings.

Keep the energy going
Stay full and focused with the other recipes in our what’s for (work) lunch series?, and stay tuned for more:

• part one: casserole edition
• part two: mason jar edition
• part three: cold lunches
• part four: snack boxes