Ingredients
for 2 persons :
100 gr of quinoa
A big handful of kale cabbage (approximately 75 gr)
Juice of 1/2 lemon
1 teaspoon extra virgin olive oil
1/4 teaspoon quality salt (guerende, pink himalayan etc)
1/2 teaspoon Gochugaru – korean pepper powder OR 1/2 tsp paprika powder + one pinch hot chili powder
A handful of beans
A bit of tofu
Red and yellow sweet pepper
1 cucumber
Yellow tomatoes
Salad leaves
Fresh mint
Strawberries
Goji berries
Thyme
1 avocado
Seeds and nuts
Balsamic vinegar
Instructions
A 'buddha bowl' is a plant-based one-bowl-meal which usually includes grains, vegetables and protein and can be varied as much as you like. The perfect format for a bento!
The star of this buddha bento is the 'massaged kale’. If you haven’t tried it before you must! It’s a fantastic way to eat this nutrition-rich super vegetable. Here I’m sharing my best tip for a minimum mess, quick massaged kale – in a plastic bag.
Shiso Delicious
Quinoa
Cook according to manufacturer’s instructions. Allow to cool before putting in the box. Wholegrain rice also works well.
Massaged kale in a bag with a gentle chili kick
For this recipe I used a dark, flat-leaved type (you can easily double or triple this recipe. The kale will stay delicious in an airtight container for 2-3 days in the fridge).
The easiest and most mess-free way to massage your kale is in a plastic bag. Place kale, lemon juice, olive oil, salt and Gochugaru in a bag. Close it and start ‘massaging’ the leaves inside. Soon the leaves will become soft and release their juice. The kale is ready to place in your box.
Quick-blanched green beans
Wash and cut a handful beans in bite-sized pieces. Immerse in boiling water and leave covered for 10-15 minutes while preparing the rest of the components. Drain – ready to use!
Tofu
Any type of firm tofu cut in bite-sized pieces works well. I used smoked, organic tofu for this buddha bento. You can use a boiled egg in the same way.
Raw vegetables, herbs and fruit
The more colourful the better! Any salad vegetables are fine. I used red and yellow pepper, cucumber, yellow tomatoes, salad leaves, fresh mint, thyme, strawberries and dried goji berries.
Avocado
Great for keeping you full for longer by adding healthy fats, as well as making your buddha bento even more delicious.
Nuts and seeds
Just like avocado, nuts and seeds keep you full for longer, adding beneficial plant fats and proteins. Dry-roast them in a frying pan them for more flavour. Make a big batch and keep in a glass jar, ready to use.
Seasoning
If you like a dressing for your buddha bento, simply add 2/3 parts extra virgin olive oil, 1/3 part balsamic vinegar and an optional dash of tamari (soya sauce) to a MB Temple sauce cup.
Dressing
Start by putting a layer of quinoa in both MB Original bento boxes.
Place the kale – including the juice from its bag – green beans, tofu, raw vegetables and avocado in small ‘portions’ on top of your quinoa. At lunchtime, either eat the components one by one or mix them up with the grains.
Sprinkle with nuts, seeds and herbs and if you like, some extra Gochugaru.
