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Plant-Based Buddha Bowls delivers 100 beautiful, nutritious, tasty, and easy one-bowl, one-plate meals for vegans and for anyone adding plant-based meals to their weekly routine.
From the Publisher
Introduction
VEGAN BUDDHA BOWLS
Why plant-based bowls? For me, the answer is simple: they are the most satisfying and easiest way I know to create a meal that’s all about feel-good food. And by that, I mean the foods that make me feel good because they’re healthy and nourishing, and also because they’re just plain delicious.
I’m a firm believer that food is one of life’s greatest joys. I also know that the food we put in our bodies plays an extremely big role in our health and the way we feel. We don’t have to choose between one or the other. It is absolutely possible to have both at the same time, and I want to show you how.
My mission with this book is to marry both ideas of feel-good food together with 85 delectable vegetable-forward recipes for plant-based Buddha bowls—plus 15 additional recipes for sauces and extras that you can add to the bowls or use in creating your own bowls.
The recipes will take you from breakfast through dinner, and even to dessert, leaving you with wholesome meals to nourish your body and soul.
Whether you’re trying to limit meat consumption in favor of more vegetables and whole grains, you’re new to adopting a plant-based lifestyle, or you’ve been following a plant-based diet for years, this book is for you.
These bowls are a fun and easy way to eat a little of everything, provide a range of necessary nutrients throughout the day, and are the tastiest approach I know to fuel your body with wholesome and satisfying meat-free meals.
BUILDING YOUR BEST PLANT-BASED BOWL Start with a Base Always Add a Plant-Based Protein Pile on the Vegetables Top It Off with a Sauce (and Some Extras!)
Savory Miso Oat and Lentil Bowls with Charred Scallions
In case you’re in need of a reminder, there’s a savory side to oats, and it’s scrumptious. Here, steel-cut oats are partnered with red lentils to form a complete protein, so you can start your day on the right foot. Green and brown lentils are known for holding their shape during cooking, so be sure to stick with the red variety, which fall apart as they cook down, adding lots of creaminess. For an extra pop of savory flavor, finish off the bowl with a little bit of warm vegetable broth.
Herby Green Goddess Salad Bowls with Crispy Quinoa
This reminds me of a bowl I’d see on the menu at one of those salad places. Thanks to those bright pops of vibrant color and crispy quinoa topping, I’d order it based on looks alone. I prefer to use a mandoline to slice the fennel and radishes to keep them as thin as can be, but a sharp knife also works. If your fennel contains the fronds, which taste similar to dill, go ahead and mix some in with the kale and herbs.
Harissa Carrot Bowls
Remember that bag of carrots hanging out in your crisper? It’s easy to rely on them as a filler vegetable or a fallback when you’re out of everything else, but they have so much potential, and I’m going to show you how to make carrots the most delicious star of the meal. A duo of warm, spiced harissa paste and smoky cumin are the most wonderful friends to sweet, earthy carrots. The roasted carrots are balanced with nutty bulgur, leafy greens, sweet and crunchy pomegranate arils, and a bright, savory sauce.
Asparagus and Mushroom Stir-Fry Bowls
Even though you can buy asparagus any time of the year, there is nothing quite like what you’ll find in the springtime when asparagus is in its prime, with wonderfully crisp spears and a fresh, grassy aroma. If you can, grab a bunch of thin spears, which are quicker cooking and more tender. And like any stir-fry, this one comes together in a flash, so have all your ingredients ready before you start cooking.
Cuban-Style Black Bean Bowls
Just as you’d expect, these Cuban-style black beans are simmered with onion, bell pepper, garlic, and smoky spices. But instead of being served up as a side dish, they’re the star of the show and partnered with cilantro-lime rice to make a complete protein. Toppings like tangy pickled red cabbage, chopped radishes, and plantain chips give the bowl a big pop of bright flavor and some added crunch.
Mushroom Shawarma Bowls
A mix of meaty mushrooms make the perfect stand-in for otherwise meat-heavy shawarma. They’re coated with a blend of warm, smoky spices, like cumin, paprika, turmeric, and a pinch of cinnamon, plus a squeeze of lemon, before being roasted until perfectly tender with lightly crisped edges. A blanket of creamy hummus takes the place of sauce, though if you can’t resist a drizzle of something extra over the top, try the Green Tahini Sauce (page 22) for something bright and nutty or the Chimichurri Sauce (page 12) for a finish that’s super herby and punchy.
Green Curry Bowls
It’s hard not to love the comforting combination of noodles swimming in a rich, fragrant curry broth. The steamy aroma alone is enough to entice you. Here, this brothy bowl starts with a big nest of zucchini noodles. The bite of the noodles is a welcome contrast to the tender eggplant and green beans simmered in the curry, and pick up hints of ginger and garlic. If you skip the precut zucchini noodles and spiralize them yourself, go ahead and chop up the vegetable’s core, then toss it in the pot with the green beans and tofu. I prefer to use fresh green beans whenever possible, though frozen will also work—just hold off on adding them to the pot until the last 2 minutes of cooking.
Wintery Coconut Yogurt Bowls
These bowls are a celebration of the best part of winter—all the sweet (and bitter) citrus fruits, which are piled atop an airy pillow of whipped coconut yogurt. This recipe requires a little planning, as you’ll want to chill the coconut milk in the fridge overnight. A quick blast in the freezer doesn’t work quite as well—I’ve tried. You’ll also want to chill the whipped yogurt before spooning everything into bowls.
ASIN : B08Z46VR62
Publisher : Harvard Common Press (April 6, 2021)
Publication date : April 6, 2021
Language : English
File size : 6903 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
X-Ray : Not Enabled
Word Wise : Enabled
Print length : 232 pages
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