Essential Sports Nutrition


Plant-strong Buddha Bowl

Buddha Bowl
By Joey Mock, RD, LD, CLT
A protein/veggie/grain bowl with a trendy name, there are no hard rules when it comes to creating one of these colorful, nutrient packed bowls. Buddha Bowls are a great meal to customize based on what you have on hand and what you need to use up before it expires or spoils. When creating your bowl, it is entirely up to you as to what veggies/greens, proteins, seeds, grains, and/or dressings that you want to use. The following recipe is a delicious place to get started with your Buddha Bowl creations. This takes a little time to make so be sure to prepare extras as the leftovers are just as delicious! 

  • Canola oil
  • Sesame oil
  • Olive oil
  • Thyme
  • Paprika
  • Cayenne pepper
  • Chili powder
  • Garlic powder
  • Cumin
  • Turmeric (optional)
  • Oregano (optional)
  • Salt
  • Pepper
  • Extra firm tofu
  • Sweet potato
  • Chickpeas
  • Red onion
  • Garlic
  • Carrots (shredded)
  • Spinach
  • Avocado
  • Lemon (Optional)


For the Tofu Marinade:
  • 3 Tablespoons canola oil
  • 1 teaspoon sesame oil
  • 2 teaspoons thyme
  • 1 teaspoon paprika
  • Couple of dashes cayenne pepper
  • ¼ teaspoon salt
  • 14 ounces extra firm tofu, drained, dried, and cubed
  • 1 sweet potato, peeled and cubed
  • ¼ of a medium red onion, thinly sliced
  • 1 clove garlic, minced
  • 1 tablespoon oil
  • Salt and Pepper, to taste
  • 1-15 ounce can chickpeas, drained and rinsed
  • ¼ teaspoon chili powder
  • 1 teaspoon garlic powder
  • ½ teaspoon cumin
  • Couple of dashes turmeric (optional)
  • Couple of dashes oregano (optional)
  • Salt and Pepper, to taste
  • 2 teaspoons oil
  • ¼ cup carrots, shredded (per bowl)
  • 1 cup spinach (per bowl)
  • 1 avocado, sliced
  • Juice of 1 lemon or a drizzle of dressing
  1. Preheat oven to 400ºF.
  2. Combine marinade ingredients in a small bowl and whisk until well blended.
  3. Place the cubed tofu in a bowl and pour the marinade over the tofu. Marinate for about 30 minutes.
  4. Place the sweet potatoes, onion, and garlic on a baking sheet and drizzle with oil, salt, and pepper. Bake for 20-25 minutes.*
  5. Meanwhile, place the chickpeas, chili powder, garlic powder, cumin, turmeric, oregano, salt, and pepper in a large bowl and stir to combine.
  6. Heat oil in a large skillet over medium heat. Add the chickpea mixture and cook over medium heat for about 10 minutes. Set chickpeas aside.
  7. Remove the tofu from the marinade and fry in the same skillet as the chickpea mixture for about 10 minutes, stirring gently.
  8. Place the carrots, spinach, chickpeas, sweet potatoes, and tofu in a medium-large bowl and top off with sliced avocado and lemon juice or a drizzle of dressing.**
  9. Enjoy!
*Time saving tip: If enjoying baked or roasted sweet potatoes at another meal, make extra for this recipe. To reheat, saute the onion, garlic, and cooked sweet potato in a skillet with a little oil until onion is tender and potatoes are heated through.
**If you prefer a dressing over the greens, a tahini or vinaigrette work well. This Mediterranean Vinaigrette is a tasty one that I made for the leftovers (I omitted the red pepper flakes and cut back on the salt).

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