Is it just us, or is there something incredibly comforting about a meal filled with beans, rice, greens, and a flavorful sauce?
Inspired by a bowl from Prasad in Portland, we made a delicious gluten-free and plant-based Buddha bowl from simple ingredients.
How to Make a Buddha Bowl
It’s not clear where the term Buddha Bowl originated, and there doesn’t seem to be any strict set of rules for how to make one. But it seems to be roughly defined as a bowl with an assortment of small portions of different foods (especially grains & veggies).
Some say the concept is thought to emulate the way buddhist monks would walk around with a bowl, accepting small portions from other people (source). While others claim that Buddha bowls refer to a healthy, balanced, but overloaded bowl resembling the rounded belly of the Laughing Buddha (source). Either way, Buddha bowls are one of our absolute favorite meals.
We like to craft our nourishing Buddha bowls with 5 main components:
- Protein – we like to use beans such as black beans or chickpeas
- Grain or starch – such as brown rice, quinoa, or sweet potato
- Vegetables – such as greens, onion, and/or peppers
- Superfoods (optional) – such as probiotic-rich sauerkraut or kimchi, nutrient-rich seaweed, and/or avocado for some healthy fats
- Sauce – we love tahini-based sauces because they are versatile, flavorful, and rich in calcium & iron
Let’s do this!
This bowl starts with making beans and rice. Our preference is to make the black beans in an Instant Pot (Instant Pot Black Beans) and the brown rice on the stovetop (How to Make Brown Rice).
In a hurry? Canned beans and quick rice can also be used in a pinch. Welcome to the judgment-free zone.
Next, the Gingery Lemon Tahini Sauce is made by whisking together 5 simple ingredients for a zingy, tart-sweet sauce.
And if you made our recent recipe for Gingery Apple Cabbage Sauerkraut, you’ll definitely want to dig that out of the fridge for this bowl! Otherwise, your favorite store-bought kimchi or sauerkraut will do.
Just prior to serving, the kale is gently steamed. We recommend cooking until wilted but still a vibrant green color. This helps maintain the heat-sensitive nutrients while warming it up and making it easier to digest.
Once the components are ready, it’s time to assemble! To each bowl, add grains, beans, sliced avocado, green onion, sauerkraut or kimchi, and sea vegetables, and drizzle with sauce.
We hope you LOVE this bowl! It’s:
Nourishing
Flavorful
Comforting
Hearty
& So delicious!
This would be perfect for meal prep if you prepare the components in advance (cook beans, cook rice, chop kale, make sauce) and then assemble for easy weeknight meals!
More Nourishing Bowl Recipes
- Sweet Potato Chickpea Buddha Bowl
- Quinoa Chickpea Buddha Bowl
- Roasted Vegetable Quinoa Harvest Bowl
- Crispy Miso Chickpea Bowls with Garlic Sesame Dressing
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!
Black Bean Buddha Bowl with Gingery Lemon Tahini Sauce
Ingredients
GRAINS + BEANS
- 1 cup dry black beans (or sub 2 15-oz. cans black beans // amount as recipe is written — adjust as needed)
- 1 cup uncooked brown rice (~3 cups cooked rice // amount as recipe is written — adjust as needed)
GREENS
- 1 small bundle kale, chopped, large stems removed
SAUCE
- 1 batch Gingery Lemon Tahini Sauce
FOR SERVING
- 3/4 cup Cabbage Apple Sauerkraut (or sub Carrot Beet Sauerkraut, Kimchi, or store-bought)
- 1 small bundle green onion, thinly sliced
- 1 ripe avocado, sliced
- 4 Tbsp sea vegetable of choice (optional // we prefer dulse or nori, crumbled or chopped)
- 4 tsp sesame seeds, divided (optional)
Instructions
- Prepare brown rice using either the Instant Pot method or the Perfect Brown Rice method (which doesn’t require an Instant Pot). Set aside. Prepare black beans using either the Instant Pot method or the Black Beans from scratch method (which doesn’t require an Instant Pot). Set aside. (I would recommend making the black beans in the Instant Pot — if you have one — and the brown rice on the stovetop so they can cook simultaneously).
- Prepare 1 batch of our Gingery Lemon Tahini Sauce (or our 3-ingredient Tahini Sauce or Quick Ginger Miso Tahini Dressing). Set aside.
- Steam kale for 1-2 minutes, or until wilted but vibrant green. Set aside.
- To serve, divide grains and beans between serving bowls and top with steamed kale, 3 Tbsp each sauerkraut or kimchi, sliced green onion, avocado, sea vegetables (optional), and sesame seeds (optional).
- Best when fresh. Store leftovers (sauce separate) in the refrigerator for up to 3-4 days. Kale is best when steamed fresh. Grains and beans are freezer friendly, the rest is best when fresh.
Celine says
This sauce is BOMB!! So good. Sent the recipe to all my family and friends to try. Delicious , healthy and quick.
We’re so glad you enjoyed it, Celine! Thanks so much for the lovely review. xo
Christin says
Quick, easy, & super delicious! I used cauliflower rice & made my beans from scratch (YUM). This will be a regular. Thank you for another fabulous dinner! xoxo.
Yum! Thanks for the review, Christin!
Megan says
Made this with white rice, store bought apple cabbage kraut and dulse flakes. Everything else stayed according to recipe. Great flavor combo. Can’t wait for leftovers!
Amazing! We’re so glad you enjoyed it, Megan. Thank you for sharing! xo
SNL says
I loved this recipe with a little changes based on personal preference. Essentially I had a bowl of black beans, rice, salad and lemon & ginger tahini sauce, which made a satisfying dinner – the combo of sauce and apple brought the whole meal together. Next time I would up the beans to rice and use a touch less but otherwise I would make again :). Thank you for a new way to eat black beans that isn’t Mexican inspired.
– I didn’t make the sauerkraut so used it’s constituent parts (shredded red cabbage, sliced radish, sliced sweet apple) and added cyder vinegar for speed
– I defrosted home cooked black beans and home cooked rice which were lightly salted (I halved the salt in the tahini sauce by taste buds so it all balanced out haha)
– Lastly I omitted the kale, onion (don’t like raw), avocado (felt it was competing with the tahini), sea veg (what’s that lol) and sesame seed.
Love your creative modifications! Thank you for sharing! xo
SNL says
For today’s lunch, I used only black beans stated (didn’t have rice and didn’t miss the extra bulk), red cabbage, radish and lettuce. I also added 1tbsp cyder vinegar (apple cider vinegar) – forgot yesterday, a drizzle of extra virgin olive oil to stretch my dressing further, and a good sprinkle of chia seeds and sprinkle chopped, toasted almonds from the freezer for a little texture. The seeds/nuts may have took away from the dressing a little but it added versatility which I really appreciated. I also tried bagel seasoning on a corner but that did taste too much.
Sounds delish! Thanks for sharing!
Tatum Williamson says
I really loved this recipe–very easy and delicious! I made it without the sauerkraut (didn’t have the ingredients) but I thought it was flavorful enough without. I loved the dressing and will be making it again, but I added garlic and increased the lemon. Overall this recipe was fantastic and will definitely become one of my staples
Yay! So glad you enjoyed, Tatum. Thanks so much for the great review!
Jill says
This was so unbelievably delicious! I used spinach instead of kale and just sautéed it in some olive oil and garlic and it was fantastic. I also just used store bought sauerkraut which was delicious as well! This recipe will easily become a staple in my house. I’ve tried different Buddha bowl variations and this is hands down my favourite one.
We love to hear this! Thanks for the lovely review, Jill!
Tanya says
I thought this was not going to be very good the whole time I was making this…and then it turned out to be the best medley of flavors!! I was so pleasantly surprised. I bought sauerkraut instead of making it and used the seaweed snacks to put a crunchy topping on it and it was still amazing. Why did I ever doubt the Minimalist Baker? She has not led me astray once.
Aw, we’re so glad you stuck with it and enjoyed it! Thanks for the lovely review, Tanya! xo
Robin says
I used lentils, organic brown rice (air dried) ramen, lightly sauted cabbage & kale, garlic, & serrano peppers, zuccini, asparagus…used raw organic taqueria mix, sliced red onion. Topped w sliced red bell, avacado, red onion, sesame seeds & almonds with the ginger miso dressing. Yum
Sounds lovely! Thanks for sharing, Robin!
Natalie says
SOO GOOD. I am a big fan of MB recipes but this one stood out from the rest as a top favorite. The tahini sauce is essential — it looks simple, but is somehow much greater than the some of its parts. This meal will be in our regular rotation.
Xoxo.
Whoop! Thanks so much for the lovely review, Natalie! xo
steph k says
This recipe is absolutely terrific. I loved the mixed textures and balance of flavors. We went the quick and easy route with the grains and beans (canned beans, microwave brown rice) because – life with a toddler. It was still scrumptious, but next time I want to try using the IP to cook black beans. The sauce and seaweed really made the dish something special. Thanks for sharing!
Whoop! Thanks so much for the lovely review, Steph! The Instant Pot is such a quick & easy way to cook black beans- we’d definitely recommend giving it a try when time allows.
Tricia says
Delicious. I kept wondering if the planning and effort were worth it, but it was very satisfying in the end. I followed the recipes as written and was wowed by the black beans—for sure the way I will now make black beans (instant pot). Also, I might start incorporating kale into more of my meals; surprisingly delightful. I’d love to try with another sauce another time (peanut ginger is what I’m thinking), but the lemon was light and bright.
We’re so glad you enjoyed it, Tricia! Thank you so much for the lovely review! xo
Andrea says
The term Buddha bowl refers to the way buddhist monks used to procure their food (and maybe still do in some places). Since they spent their days in prayer and quiet contemplation, in order to stay nourished they would walk the villages together, each with an empty bowl, accepting whatever food donations they received from villagers. As one would expect, they would end up with a small quantities of many different foods and that would be their nourishment for the day.
Anyway, this recipe looks delicious and probably much more cohesive than an actual buddhists (ask buddha) bowl! I can’t wait to try it!
Thanks for sharing, Andrea! Enjoy!
Lisa says
Made this tonight using the sauerkraut recipe (made it 2 weeks ago). It was amazing and full of healthy and delicious foods. Added some red cabbage and red bell pepper for crunch. Had to sub bulgar with a little sesame oil and coconut aminos for brown rice since I didn’t have enough. Left out the nori because I was out. Both my husband and I loved this recipe! Thank you.
We’re so glad you both enjoyed it, Lisa! Thanks so much for sharing!
Rebecca says
The flavor combinations in this are amazing! I used the recipes for cabbage apple sauerkraut, miso ginger tahini dressing, and nori, and I was super happy with how it turned out. So delicious!
We’re so glad you enjoyed it, Rebecca! Thanks for sharing!
Theresa Anderson says
I love so many of the recipes from Minimalist Baker! I am a registered dietitian and have copies of this book in my office and brag on it often with my patients. Unfortunately, the nutrition information is often in accurate, but there is no way to contact the authors. The only reason I didn’t give this a five star is because of the notes indicating that the tahini sauce is high in calcium and iron. The recipe is a great source for both of those nutrients, but it is not because of the tahini sauce. The actual calcium is only 35 mg per serving of the tahini sauce but is close to 300 mg for the entire recipe with the sauce. Considering that a day’s needs for calcium are 1000 to 1200 mg or more, the tahini sauce is definitely not a good source, but the rest of the recipe can be – – notably from the black beans and the kale. The iron is only 1 mg in the sauce but for the entire recipe is 6.5 mg, and needs range from 8 to 18 mg for most people per day. Again, the sauce is not a good source of iron but the recipe in its entirety is!
Hi Theresa, thanks so much for your support and for sharing our recipes with your clients! Regarding the mention of calcium and iron in the sauce, we were saying that tahini-based sauces supply a comparatively higher amount of these nutrients than other sauces one might add to bowls. We’ll see if there’s a way to make that more clear. If you have any concerns about nutrition information on specific recipes, please feel free to reach out to us by leaving a comment on the recipe and we will take another look.
Hanusia says
forgot to leave a rating- here it is!
xo!
Hanusia says
I am making these bowls for dinner this week and they are delicious and satisfying! I made your old favorite garlic dill sauce instead of the ginger one, and that plus the sauerkraut gave it a delightful Eastern European flavor. Such a good meal!
xoxo!
Katie says
I loved this recipe. It really was a perfect meal prep. I ate it for dinner probably 5 times and it was tasty, balanced, and satiating every time. Used canned beans because I am out of dry black beans and the stores are empty right now. First time making sauerkraut and it was super easy. Will definitely be making again. Thank you!
We’re so glad you enjoyed it, Katie! Thanks so much for the lovely review!
Bridget says
I just made this recipe and it was delicious! There’s something about making everything yourself, from the black beans to the kimchi, that is is somehow empowering (and is a good way to fill the days during these uncertain times of isolation and quarantine). I added roasted cauliflower, too, because I really love vegetables and wanted a bit more. Overall, the flavors were amazing and so well-balanced. I definitely recommend it!
We’re so glad you enjoyed the experience and result, Bridget! Thanks so much for the lovely review! xo
Sandy says
Hi, I’m just wondering what liquid you are cooking the black beans in. In the video it looks like it could be broth or orange juice?
Hi Sandy, it’s broth. You can find the recipe here: https://minimalistbaker.com/instant-pot-black-beans-perfect-beans-every-time/. Enjoy!
Mette says
what would you recommend as a different sauce? I don’t have any tahini. Thank you!
Any of these would be amazing! Whatever speaks to you.
Mette says
ah! Thank you. What a fantastic resource. Sauces are not my strong suit!
Erin Butler says
So delicious ! Loved the combo, colors and flavors and my husband loved all the different textures. This is the best bowl recipe I have come across. We kept the sriracha and chili garlic sauce handy for dipping :) Thank you for helping us continue to find solace in the kitchen during such a challenging time Dana! Be well!
So great! Thanks for sharing, Erin!
Erin says
I have never used nori before-can I just crumble it on right from the package or did you toast it first? We are making this tonight! Will report back :)
Either! I’d say cut in strips from the package :D
Gwen says
Followed this recipe loosely using what vegetables I had in the fridge and it turned out great – perfect for a quick healthy dinner. And easily the best tahini sauce I have ever had! Will be making this again.
So great! Thanks for sharing, Gwen! Next time would you mind adding a rating to your review? It’s super helpful to us and other readers! xo
Sophie says
Hi awesome MB team!
First of all, thanks for your amazing recipes, you’re my primary source of inspiration for delicious cooking recipes, I love what you do!
I just have a small wish regarding the US Customary/Metric conversion (which is awesome by the way): would it be possible not to convert the small Tbsp amounts in ml? In Europe, we do use Tbsp to measure oil for example and it’s far more practical to pour 2 Tbsp than measure 30ml. I always have to click back and forth between the two measurement systems for these kinds of ingredients and changing this would make my life even easier!
Thanks a lot, keep up the good work and take care of yourselves during this weird time!
Hi Sophie! Thanks for the kind feedback. We will consider making that update!
Adam says
This bowl was fantastic, just what I needed. I subbed powdered ginger for fresh, and raw agave and it still had plenty of the kick that ginger usually packs and with the savory, sweet combo, I feel like I could drink this sauce on the side :] I think I would use both powdered and fresh ginger next time, the way I always add powdered onion and garlic to fresh O+G to give it more depth of flavor. Thanks Dana! Will definitely add this to meal prep rotation! :]
So great! Thanks for sharing, Adam!