Welcome to “healthy eating for busy moms” series once again. Its day 5 of #BlogchatterA2Z and as “E”, I am excited to share another healthy and tasty recipe for busy moms and of course, for their families.
You know, while writing for this series, I had learnt a lot each day. It was an awesome journey to learn more about importance of healthy ingredients and how to incorporate them in day to day recipes.
While exploring healthy options, I came across a healthy recipe that is a latest trend in food and nutrition industry. Here in USA, it is quite popular and people are loving it because of so many reasons.
- It is easy to make and take less time, so perfect for busy weekdays.
- You can prepare most of the ingredients in advance, and you need to just assemble it while eating it.
- Last but not the least, you can create so many innovative versions of this recipe as per your taste and preference. With this simple recipe, you can make multiple options.
So, now, no more suspense, the name of this amazing recipe is:
“Energy buddha bowl”
As the name suggested, it is a single bowl recipe that has perfect balance of all essential nutrients like carbohydrate, protein, and fat. You can add plenty of vegetables in it, to make it more colorful and healthier.
“Buddha bowl recipe” is inspired by the ChooseMyPlate.gov healthy eating guidelines and contain all essential nutrients in proper amounts.
So, let’s get start with the recipes.
- Brown or white rice 1 cup
- Chick pea (soaked overnight and pressure cooked) 2 cup
- Vegetables of your choice (like cauliflower, potato, peas etc.) 2 cup or more
- Onion ½ finely chopped
- Green chili, ginger, garlic paste 1-2 teaspoon
- Tomato 1 finely chopped or 1 cup tomato puree
- Chole masala or garam masala 1 teaspoon or as per your taste
- Dry spices (red chili powder, turmeric powder, coriander powder) as per your taste
- Salt as per your taste
- Salad leaves or other greens as needed
- First start with pre preparation soaked the chick peas overnight and pressure cook next morning (take 5-6 whistle) like we normally do for other chick pea recipes.
- Now, keep boiled chick pea aside.
- Then, prepare the gravy, take onion and grind them into the paste
- Same way, make a fine paste of green chili, garlic and ginger
- Heat the oil and add onion paste, when onion paste cooked properly and change color, add green chili-ginger-garlic paste. And sauté this for few minutes.
- Now, add tomato puree or finely chopped tomato, and mixed all things properly.
- Next, add all dry spices (red chili powder, turmeric powder, and coriander powder) and Chana masala or garam masala, and add little water.
- Cook this gravy for few minutes and then, add pressure cooked chick pea in it.
- Mixed all things properly and cook this for few more minutes.
- Keep the consistency either dry or semi solid (avoid adding more water, otherwise it will be hard to assemble in a bowl as layer)
- Your chole is ready, keep this aside in a vessel.
- Now, pressure cook the rice. Here either you can make normal rice or can make jeera rice (or garlic rice)
- When rice cooked properly, keep them aside.
- Now, prepare vegetables of your choice.
- First blanch or parboil the vegetables of your choices (I had taken cauliflower, potato and peas)
- And now take little oil and add spices like red chili powder, hing or asafoetida, garam masala and salt.
- Stir fry vegetables for few minutes.
- And after few minutes take out these veggies in another bowl.
- Next is the most exciting step, assembling all things one by one in a large platter or a bowl.
- First start with rice layer, try to take the 1 portion of rice.
- Now, add 2 portions of prepare chole or chick pea gravy
- Next, add prepare veggie mixture.
- On the top, you can add crunchy cashew, salad leaves, avocado or other interesting toppings of your choice.
- Garnish with coriander leaves,
- Your yummy and healthy buddha bowl is ready to eat.
- This recipe allows plenty of variations and you can try so many creative and innovative combinations for each layer. Here, I am suggesting few:
- For carbohydrate layer, you can use quinoa, broken wheat, amaranth or other healthy and complex carb option.
- Next layer, you can use any other lentil or beans (like rajma) of your choice.
- Same thing applies to veggie selections, you can use any vegetable combination and prepare this portion as per your taste by adding spices of your choices.
- Paneer or cottage cheese (marinate the paneer and then stir fry this with little oil or ghee) is another excellent option for the protein layer.
- You can do lots of pre-preparation in advance like you can use cooked rice, and can prepare pressure cook chick pea beforehand.
- You can make “Jain version” of this recipe too. Avoid adding onion, garlic while making chick pea gravy, use only tomato puree and green chilies. Your fantastic “Jain buddha bowl” will be ready in no time.
I hope you liked this energy buddha bowl recipe.
Did you had tried this before, which one is your favorite combination? Please share!
So, this is all for now, stay tuned for another healthy and tasty recipe. If you had missed previous posts of the series. Please click here to learn,
read the first post ( if you had missed) Amaranth Paratha
Read the second post Barnyard millet khichdi
Read third post Chickpea salad with carrot soup
Read fourth post Dal Dhokli
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