Mediterranean Buddha bowl

A Mediterranean-inspired Buddha bowl with seasonal and local ingredients that make a nutritionally balanced and wholefoods plant-based diet meal.


Hola!

Today I bring you a Mediterranean-inspired Buddha bowl with seasonal and local ingredients that make a nutritionally balanced and wholefoods plant-based diet meal. I made it so that each of the components bring something strategic to the plate:

  • Roasted tomatoes with oregano (vegetables with carotenoids and herbs).
  • Spinach with raisins, pine nuts and maple drizzle (greens with dried fruit and seeds. When cooked it helps releasing more minerals).
  • Mushrooms with parsley (mushrooms and herbs).
  • Paprika roasted chickpeas (legumes and spices).
  • Buckwheat with mint (wholegrains and herbs).
  • Turmeric roasted cauliflower with almonds (spices, cruciferous vegetable and nuts).
  • Lemon-pickled red onion with black pepper (vegetables, and black pepper, which enhances the turmeric effect).
  • Avocado garlicky sauce (roasted garlic, healthy fats and mustard powder to increase the formation of sulforaphane).

The turmeric beneficial effects (curcuminoids: antioxidant, anti-inflammatory, and disease-fighting qualities) are enhanced by black pepper (piperine: increases the turmeric absorption).

Sulforaphane is a compound produced by cruciferous vegetables (broccoli, cauliflower, kale, pak choi, Brussels sprouts, etc.) when they are attacked. Therefore, only produced when the vegetables are cut, and it takes about 40 minutes to be produced. Once produced, they are not destroyed by cooking. Cruciferous vegetables are important to be included in your diet if you are vegan, since there are not that many vegetable sources of sulphur. The sulforaphane pre-compounds are in the cruciferous vegetables, but the enzyme responsible to produce it is destroyed with temperature. You have 2 options: you can chop your cruciferous vegetables and set aside for 40 minutes, or you can crack on with things and add the enzyme after cooking with another raw cruciferous vegetable that still has it: mustard seeds, radish, rocket, cabbage, etc. Then, sulforaphane is produced and you will reap all the benefits from it. It is difficult to make experiments with people and eliminate all the variables to understand the exact effects from it, and this is why the list of benefits always start with “may”. But, I tell you what, if the benefits are proven in the lab, if anything, I have nothing to lose, but possibly to gain. These effects may include: anti-cancer effect, brain damage protection, anti-inflammatory and antioxidant, amongst others.


MEDITERRANEAN BUDDHA BOWL

Serves: 2-3 people
Prep: 40 minutes
Cook: 40 minutes


INGREDIENTS

1 cauliflower, cut in florets
1 tsp. turmeric
3 tbsp. flaked almonds
1/2 head of garlic
400g cooked chickpeas
1 tsp. paprika
2 tomatoes, cut in halves
1/4 tsp. oregano
1 small red onion, chopped
1 lemon juice
1/4 tsp. ground black pepper
100g buckwheat
A bunch of fresh mint leaves
100g baby spinach, washed
1 tbsp. raisins
1 tbsp. pine nuts
1 tsp. maple syrup
250g mushrooms
A bunch of parsley leaves
2 avocados
2 tbsp. coconut water or unsweetened plant milk
1 tbsp. lemon juice
1/4 tsp. mustard powder
Extra virgin olive oil


INSTRUCTIONS

  1. Spray the cauliflower with a bit of olive oil and coat with the turmeric and flaked almonds. Spray the chickpeas with the olive oil and coat with the paprika. Chop off the tips of the head of garlic. In an oven tray, place the tomato halves, head of garlic, chickpeas and cauliflower. Spray the tomatoes with olive oil and sprinkle oregano. Bake for about 30 minutes in a preheated oven at 200°C, or until the vegetables are ready.
  2. Mix the chopped red onion with the lemon juice and black pepper, and set aside.
  3. Cook the buckwheat with a few mint leaves, and keep some fresh leaves for later. Rinse with cold water, let it cool down and add more mint leaves when cold.
  4. Microwave the spinach for 10-20 seconds, and combine with the raisins and pine nuts, then drizzle with the maple syrup.
  5. Chop the mushrooms and parsley leaves and pan fry for a few minutes. Add boiling water if it sticks.
  6. Blend the avocados with the coconut water, lemon juice and mustard powder and keep in the fridge until use.
  7. Assemble all components of the Buddha bowl and enjoy!

You can batch cook the components and keep them separately in the fridge for a couple of days.

Bon profit!