Buddha bowl, poke bowl, just a bowl. The fashion for bowls has entered the restaurant and culinary culture both here and in the West, quite recently. We tell you how a poke bowl differs from a Buddha bowl, why they are so popular, and, as is tradition, we share the recipe for a “Mediterranean Buddha” bowl, which will please you and your intestinal bacteria.
- 🌿14 ingredients
- ⏱25 minutes
- 🍨 4 servings
- 🌱 suitable for vegans
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What is a bowl
Bowl (bowl) translated from English means “ deep bowl/bowl ”. In cooking, this is a complete dish , which is based on sources of carbohydrates, proteins and plant fibers.
Typically, the bowl contains rice/quinoa/bulgur grains, plus fish/meat/tofu/hummus, as well as edamame beans, wheat sprouts, sweet potatoes and other plant-based products, and dressing/sauce/butter.
Are bowls useful?
The benefits and nutritional value of the bowl depend on the ingredients in the composition. But one thing is for sure – from this dish your body will receive the macro- and micronutrients it needs:
- Squirrels
Necessary for the functioning of the immune system, signal transmission between tissues and organs, and the formation of muscle mass.
Fish/meat/tofu/hummus in a bowl are rich sources of protein.
According to the recommendations of international organizations, an adult needs about 0.8 grams of protein per kg of body weight per day (varies depending on the person’s age, level of activity and health status).
That is, a person weighing 70 kilograms needs to consume an average of 56 grams of protein per day.
How much protein should you eat and where to get it from?
- Carbohydrates
They provide the body with glucose, which is converted into energy for the body to function. But some types of carbohydrate-rich foods are better than others.
The healthiest sources of carbohydrates are whole grains, vegetables, fruits and beans. These foods are sources of vitamins, minerals, phytonutrients and, most importantly, fiber (plant fiber).
Most people in the world consume less than 20 grams of fiber per day, while doctors and nutritionists recommend at least 30–35 grams.
The human body does not digest plant fibers. This is done by intestinal bacteria, which break down fiber, releasing beneficial substances and synthesizing beneficial acids from fibers.
- Fats
Unsaturated fats are considered healthy because they can improve blood cholesterol levels, reduce inflammation, and stabilize the cardiovascular system. Contained in avocados, vegetable oils, nuts and seeds.
There are also sweet bowl options with oatmeal, quinoa and fruits, nuts, seeds and dried fruit. This bowl is perfect for breakfast, filling you with energy and also keeping you feeling full for a long time.
Perhaps it is precisely because so many useful substances fit in one bowl that they have become so popular, especially among adherents of proper nutrition.
Poke
The most famous type of bowl, poke, came to Western culture from the Hawaiian Islands. Translated from Hawaiian, the word means “to cut” or “to cut crosswise into pieces . ”
Local fishermen put pieces of caught fish in deep plates, then added seasonings and used them as a snack. The modern version of the poke bowl appeared in the 1970s.
The ingredients in bowls are served unmixed.
Hawaiian poke typically consists of raw or cooked fish, sliced or diced, with onions, seasonings and sesame oil. Western variations are often based on cooked rice. Edamame beans, avocado, mushrooms, various sauces and seasonings are added to the dish.
The composition of the bowl turns out to be quite balanced. This is an excellent option for a complete meal. However, keep in mind that white rice, as well as many sauces, can sharply increase blood glucose levels .
Experts recommend adding less white rice, giving preference to whole grain rice (brown rice, quinoa) or, if possible, replacing some of the white rice with tofu.
Buddha bowl
Often consisting only of plant-based foods, Buddha Bowls are an excellent source of dietary fiber for intestinal and overall body health.
There are several versions of the origin of the name of this dish.
- The Buddha bowl can mean the balance of food on a plate , as balance is one of the key components of Buddhism.
- Or it may be connected with stories about Buddha , who went with a bowl to the nearest villages so that the residents would fill it with any pieces of food.
- According to another version, the name is associated with an overflowing bowl, reminiscent of the belly of a Chinese monk of the 10th century , who is often confused with Buddha (it was his image that became the prototype for the pot-bellied figurines, not Gautama).
The Mediterranean Buddha Bowl recipe is based on a concept related to balance . All ingredients are selected so that your body receives maximum benefits.
For example, vitamin C from lemon juice improves the intestinal absorption of iron found in hummus.
And quinoa is not only rich in protein. It’s also a prebiotic that will deliciously feed the good bacteria in your gut so they can take care of your health.
Mediterranean Buddha bowl recipe
What you will need:
- 200 g quinoa
- 350 ml water
- 100 g spinach
- 1 tbsp. l. tahini
- 2 tbsp. l. extra virgin olive oil
- 1/2 tsp. oregano
- 1/2 tsp. black pepper
- 1/2 lemon (juice)
- 1 tomato (diced)
- 1 red onion (medium, finely chopped)
- 1 cucumber (diced)
- 20 g parsley (finely chopped)
- 200 g hummus
- 1 tbsp. l. chili pepper (powder)
What to do with all this:
Important ! It is recommended to rinse the quinoa thoroughly in water before cooking. Quinoa grains are coated with saponins, a natural insect repellent that gives the seeds a bitter taste.
1. Combine quinoa and water in a saucepan and place over high heat. Bring to a boil. Once boiling, reduce heat, cover and simmer for 12-15 minutes or until all the water has been absorbed. Remove from heat, mash with a fork and set aside.
2. Optional step . Place the frying pan over medium heat and add a little oil. Add spinach and cook until wilted. Remove from heat and set aside. You can also use spinach raw.
3. Sauce : In a separate bowl or jar, combine tahini, olive oil, oregano, black pepper and lemon juice. Shake well to mix and set aside.
4. Divide the quinoa among deep bowls and top with spinach, tomatoes, red onion, cucumber and parsley. Spoon a large spoonful of hummus on top and sprinkle with chili powder. Drizzle with desired amount of sauce.
Bon appetit!
Feed your gut bacteria deliciously often so those little ones can better take care of your health. You can evaluate the bacterial composition and understand what your microbiota is missing using the Atlas Microbiota Test.
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