The Buddha Bowl is one of the most versatile healthy dishes: a single bowl filled with grains, legumes, roasted vegetables, raw vegetables, seeds, and a creamy dressing. This Mandala Bowl is our version, arranged in concentric circles like a mandala, with a base of quinoa, chickpeas, roasted cauliflower, avocado, seeds, and a tahini dressing brightened with Mūn Hibiscus Kombucha. The hibiscus kombucha provides an intense red color, clean acidity, and live cultures from the fermentation. Ready in about 35 minutes, a complete meal.
What is a Mandala-style Buddha Bowl
A Buddha Bowl (also called a Buddhist bowl, nourish bowl, or power bowl) is a bowl meal that combines four groups: a whole grain, a plant-based protein, vegetables (raw and cooked), and a dressing. The name comes from the rounded, abundant shape of the dish, resembling Buddha's belly. When the ingredients are arranged in concentric circles by color, it's called a Mandala Bowl. It's a vegan recipe, gluten-free if the right grain is chosen, and suitable for meal prep.
Ingredients (1 bowl)
Base and Protein:
- 1 cup cooked quinoa (or brown rice)
- ½ cup cooked chickpeas
- ½ cup roasted cauliflower
Raw Vegetables:
- 1 cup fresh spinach
- ½ avocado, sliced
- ¼ cup cherry tomatoes, halved
- ¼ cup cucumber, thinly sliced
- ¼ cup grated carrot
Tahini Dressing with Hibiscus:
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup
- 2 tablespoons Mūn Hibiscus Kombucha
- Salt and pepper to taste
Toppings:
- 1 tablespoon hemp seeds
- ¼ cup sunflower and pumpkin seeds
- 2 tablespoons chopped nuts (walnuts, almonds, or pistachios)
- ½ cup seasonal fruit (blueberries, strawberries, kiwi, or mango)
Step-by-step Preparation
- Cook the quinoa in water with a pinch of salt (15 minutes over medium heat). Drain and set aside.
- Roast the cauliflower: cut into florets, season with salt and pepper, drizzle with a little oil, and bake at 200 ºC for 15-20 minutes until golden.
- Prepare the dressing: in a small bowl, mix tahini, lemon juice, maple syrup, Mūn Hibiscus Kombucha, salt, and pepper. Whisk with a fork until creamy. The kombucha lightens the consistency and adds natural acidity.
- Assemble the base: place the spinach at the bottom of the bowl and, on top, the warm quinoa.
- Arrange in circles the chickpeas, roasted cauliflower, avocado, cherry tomatoes, cucumber, and grated carrot, separating the colors for the mandala effect.
- Add the toppings: hemp seeds in the center, chopped nuts, sunflower and pumpkin seeds, and seasonal fruit in one section.
- Drizzle the dressing in a zigzag pattern just before serving. Taste and adjust salt or lemon.
Times
| Stage | Duration |
|---|---|
| Ingredient preparation | 10 min |
| Quinoa cooking | 15 min |
| Cauliflower roasting | 20 min (in parallel) |
| Dressing and assembly | 8 min |
| Active total | ~35 min |
Why We Use Hibiscus Kombucha in the Dressing
Mūn Hibiscus Kombucha is a kombucha made with hibiscus flower, featuring an intense red color and an acidic-floral profile with citrus notes. In the tahini dressing, it serves three specific functions:
- Lightens the texture of the tahini without diluting the flavor, just like a splash of water would.
- Provides natural acidity from fermentation, which enhances the lemon and reduces the need for salt.
- Adds live cultures to the dish (since it's served cold, they are not deactivated by heat).
Mūn has been artisanally fermenting kombucha in Catalonia since 2015. The Hibiscus Kombucha contains green tea, hibiscus flower, water, and a double fermentation process.
Variations
- More protein: replace chickpeas with pan-fried marinated tempeh or golden firm tofu.
- Gluten-free: the recipe is already gluten-free with quinoa or brown rice. Avoid couscous or bulgur.
- Winter version: add roasted sweet potato cubes and massaged kale instead of spinach.
- Spicy: add a pinch of cayenne to the dressing or a few slices of pickled jalapeño.
- More citrusy: replace lemon with lime and add orange zest to the dressing.
- Poke style: swap cauliflower for edamame and add nori seaweed strips.
Common Mistakes
- Dressing before assembling: raw vegetables will soften. Dress just before serving.
- Hot quinoa on spinach: it will wilt the spinach. Let the quinoa cool for 5 minutes beforehand.
- Skipping cauliflower drying: if it goes into the oven wet, it will steam instead of crisping. Dry it thoroughly with a cloth.
- Unemulsified tahini: first whisk tahini with lemon until it thickens, then gradually add the kombucha; doing it the other way around will cause it to separate.
FAQ
Is a Buddha Bowl a vegan recipe?
Yes, in its classic version. This recipe is 100% plant-based if you use maple syrup instead of honey.
How many calories are in a Buddha Bowl?
It depends on the ingredients, but this version is around 600-700 kcal per serving, with a good profile of fiber, healthy fats, and plant protein.
Can I prepare it the day before (meal prep)?
Yes. Store the quinoa, roasted cauliflower, raw vegetables, and dressing separately in containers. Assemble just before eating. The dressing lasts 2-3 days in the refrigerator.
What is the difference between a Buddha Bowl, poke bowl, and mandala bowl?
A poke bowl is Hawaiian in origin and usually contains raw fish. A Buddha Bowl is vegetarian/vegan with grain + legume + vegetables + dressing. A mandala bowl is a Buddha Bowl arranged in concentric circles by color.
Can I use another kombucha in the dressing?
Yes. Mūn Roses works with a mild floral profile; Mūn Flowers has a more herbaceous note. Hibiscus is the most vibrant option for color and acidity.
When to Serve It
It's ideal as a main meal at lunchtime: it's satisfying without being heavy, thanks to the fiber and good fats. It also works for a light dinner if you reduce the amount of grain. Due to its visual presentation, it's perfect for bringing to a group meal, brunch, or a picnic in an individual container.
Other Recipes with kombucha
- Salad with Hibiscus kombucha Vinaigrette
- Homemade Probiotic Lemonade with kombucha
- Orange Smoothie with Mūn Flowers Kombucha
Original recipe by Cristina Manyer.
