Vegan Buddha Bowl Recipe

A brown rice medley topped with napa cabbage and shiitake mushroom stir fry, daikon radish salad with peas and scallions, spinach and mushroom sauté, and bean curd and celery stir fry with red bell peppers.

This Buddha Bowl was so yummy to eat, but the prep was like an hour long julienne session from hell. It was so worth it though! For my friends looking to practice those knife skills, this dish is perfect for you.

buddha bowl 2

Recipe

Brown Rice Medley

½ cup Trader Joe’s Brown Rice Medley with a blend of long grain brown rice, black barley, & daikon radish seeds
1 ¼ cup vegetable stock or water

Boil water or vegetable stock in a small pot. When water comes to a boil, salt to taste. Add rice medley and fresh herbs if desired. Reduce to a simmer and cover. Cook until all liquid is absorbed.

Napa Cabbage And Shiitake Mushroom Stir Fry

napa shittake stir fry prep 1

8-9 napa cabbage leaves, thinly sliced
7-8 shiitake mushrooms, thinly sliced (I used dried mushrooms and rehydrated with water for 2-3 hours prior to prepping)
Small handful of goji berries (I used dried goji berries, no need to rehydrate)
1 tsp tapioca starch, mix with 3 tbsp cold water (can substitute with cornstarch)
¼ tsp red pepper flakes
1 tbsp sesame oil
1 tbsp soy sauce (I used low sodium soy sauce)
1 tbsp sugar (I used raw sugar)

napa shittake stir fry cooking.jpg

Heat medium sauté pan on medium heat and add sesame oil. Add napa and cook for 5 minutes, stirring occasionally. Add shiitake mushrooms and red pepper flakes. Cook for an additional 3 minutes. Add goji berries and soy sauce to pan and cook for 1 minute.

Mix tapioca starch with cold water in a small bowl. Pour mixture into pan and stir thoroughly for about 1 minute until mixture thickens. Take off heat.

napa shittake stir fry.jpg

Daikon Radish Salad With Peas And Scallions

daikon scallion salad prep 2.jpg

⅓  large daikon radish, julienned (julienne = cut into long, thin strips)
⅔ cup peas (I used frozen)
4-5 scallions, finely chopped
⅔ tbsp sesame oil
½ tbsp salt & salt to taste (optional)

daikon scallion salad cooking

Mix julienned daikon with ½ tbsp salt and let sit for 5-10 minutes. Rinse thoroughly with water and drain. This step is optional! The salting process serves to reduce some of the bitterness in the daikon radish.  

Heat medium sauté pan over high heat. Reduce heat to medium and add daikon with half the scallions. Cook for 3 minutes. Add peas and the rest of the scallions. Cook for an additional 2-3 minutes until peas are desired tenderness, stirring frequently. Take off heat and season as desired. Remember to taste before seasoning if daikon was salted prior to cooking.

daikon scallion salad.jpg

I absolutely love love love this daikon salad! It can be eaten warm or cold and is very cleansing. The refreshing, subtle flavor of the daikon and the savory scallions make it a wonderful side dish – perfect for munching with some crunch!

Spinach And Cremini Mushroom Sauté

spinach and mushroom saute prep.jpg

6 oz baby spinach
5-6 mushrooms, thinly sliced (I used cremini mushrooms)
¼ medium sized onion, thinly sliced (I used red onion)
4-5 cloves garlic, minced
½ tbsp olive oil
Pinch of salt

spinach and mushroom saute cooking.jpg

Heat a medium-sized skillet on medium heat. Reduce to low heat and add olive oil. Once olive oil is heated sauté onion and minced garlic until onions become translucent but are still crisp and garlic is a light gold brown, about 1-2 minutes.

Add mushrooms and sauté for 1-2 minutes. Add spinach, stirring frequently until change in color is seen. Take off heat. The key here is not to overcook the spinach and mushrooms until they lose their texture! Salt to taste.

spinach and mushroom saute.jpg

If you are looking to add a little more iron in your diets as I am, spinach is an excellent source for that. As someone who is borderline anemic, I am always on the prowl for more sources of iron. Think like Popeye, friends! What do you guys eat for an extra boost of iron?

Bean Curd And Celery Stir Fry With Red Bell Peppers

beancurd celery stir fry prep 2

5-6 oz soft bean curd, thinly sliced (I used Zuming marinated dried bean curd)
3-4 stalks celery, julienned (about 2 inches in length)
½ red bell pepper, julienned
¼ medium sized onion, julienned (I used red onion)
4-5 garlic cloves, finely chopped
1 tbsp sesame oil
½ tbsp vegan stir fry sauce
½ tbsp sugar (I used raw sugar)

beancurd celery stir fry cooking

Heat medium sized skillet over high heat. Add sesame oil, onion, and garlic. Cook for 1 minute over medium-high heat, stirring frequently. Add celery and sauté for 1 minute. Add bean curd and cook for 1-2 minutes.

Add red bell pepper and stir for 1 additional minute. Reduce heat to low and add stir fry sauce, sugar, and salt if desired. Sauté for 1 minute and remove from heat.

beancurd celery stir fry.jpg

A few notes about the bean curd I used – this bean curd is used in Chinese cuisine as a supplement to veggie dishes or is sometimes eaten as a snack! This kind of bean curd is already pre-cooked and the cooking times I used reflect that. If this is not readily available in your area, feel free to use what is at your disposal! If using tofu that needs to be cooked, add the tofu before cooking the celery and cook for a few additional minutes (3-5 should do it).

Serve side dishes on a bed of the brown rice medley (or any other grain you like). Garnish with sesame seeds or fresh herbs for an extra tasty pizazz and top chef worthy look!

buddha bowl 1.jpg
Silly me forgot to garnish because the hangery after julienning was real, friends!

Health Benefits

Spinach – Spinach is a nutrient packed super green containing high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium. Spinach also contains high levels of B vitamins and can help control blood pressure levels and support eye health. It is also a good source of insoluble fiber which promotes healthy digestive function.

Garlic – Garlic contains manganese, vitamins B6 and C, and selenium. It has incredible medicinal properties including combating illness, reducing blood pressure, lowering LDL cholesterol, and promoting longevity of life.

Onion – Onions includes high levels of sulfuric compounds, which stimulates the body’s anti-inflammatory processes to promote healing. It also has folate, vitamin C, and fiber and can help reduce the risk of cardiovascular disease and stroke.

Shiitake Mushrooms – Shiitake mushrooms provide an incredible immunity boost and promote heart health. They are packed with B vitamins, assisting in fighting infection, cancer cells, reduce inflammation, and control blood sugar levels. These powerful mushrooms also contain selenium which can help with acne prevention when taken with vitamins A and C.

Cremini Mushrooms – Creminis are rich in selenium, copper, niacin, pantothenic acid. Selenium is a nutrient that plays a key role in immune function. Niacin assists in carbohydrate, fat, and protein metabolism. Copper is essential in our body’s iron absorption. Pantothenic acid is also known as vitamin B5 and is needed to metabolize protein, fat, and carbohydrates. Cremini mushrooms can help decrease the risk of atherosclerosis, osteoarthritis, cardiovascular disease, and diabetes.  

Scallions – Scallions have calcium, iron, vitamins A, C, and K. Folic acid, a B vitamin found in scallions, helps the body make new cells. They can also help boost the immune system.

Celery – Celery is a good source of vitamin K and contains vitamins A and C, folate, and potassium. It is a good source of dietary fiber and can aid in healthy digestive function.

Napa Cabbage – Napa is a fantastic source of potassium, folate, manganese, vitamin B1, and dietary fiber. It also contains phosphorus, vitamin B2, magnesium, calcium, selenium, iron, protein and niacin. A rich source of antioxidants, napa can help reduce risk of certain cancers and reduce levels of LDL “bad” cholesterol.

Goji Berry – Goji berries are a powerful antioxidant that helps protect the body from harmful free radicals. They also contain 11 essential amino acids. Goji berries are an excellent source of vitamin A, copper, selenium, vitamin B2, and iron. They are also a good source of vitamin C, potassium, and zinc. Fiber found in goji berries help contribute to digestive system health. Goji berries may help control blood sugar, cholesterol levels, and boost energy levels.

Daikon Radish – Daikon is plentiful in vitamin C, potassium, and phosphorus. This amazing radish also has beneficial enzymes that contribute to healthy digestion. Phytonutrients found in daikon help fight against cancer cell development. It has powerful detoxifying properties and helps boost immune function and reduce inflammation.

Peas – Peas contain good amounts of fiber, protein, vitamins A, K, C, folate, thiamine, manganese, phosphorus, and antioxidants. They are rich in polyphenol antioxidants and can help in chronic disease prevention such as diabetes, heart disease, and cancer.

Bell Pepper – Bell peppers have a high amount of vitamin C, potassium, and carotenoids, and can help improve heart and eye health.

Tofu (bean curd) – Tofu is a wonderful source of protein and contains all nine essential amino acids. It also provides iron, manganese, magnesium, copper, selenium, phosphorus, zinc, vitamin B1, and calcium. There is huge debate today regarding whether tofu is good for you or bad for you. As with any processed soy product, tofu when consumed in excess may be detrimental to health. A human however would have to eat a ridiculous amount of concentrated soy products for it to begin affecting the hormone levels in the body, but as always, pay attention to what your own body is telling you and act accordingly in response!

Brown Rice Medley – High fiber content which aids in smooth digestion and helps lower cholesterol. Contains essential minerals that include phosphorus, zinc, and folate which promotes healthy bones and high energy levels. Has Vitamins A, C, and E which is essential for healthy immune function. Barley has vitamin B6, folate, and potassium and promotes heart health. Daikon seeds contain vitamin C, folate, magnesium, phosphorus, and manganese, just to name a few! These seeds are power packed with nutrients.

Happy eating folks! And remember, food is art.

“Let food be thy medicine.” – Hippocrates

 

Like this recipe? Share with a friend! How did this recipe work out for you? Leave comments and pictures below!

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