Description
The Black Bean-Quinoa Buddha Bowl is a nutrient-dense, satisfying, and flavorful dish that combines protein-packed black beans, fluffy quinoa, and fresh veggies, all topped with a tangy dressing. This vegan and gluten-free bowl is perfect for lunch, dinner, or meal prep, packed with plant-based protein, fiber, and essential vitamins.
Ingredients
- 1 cup cooked quinoa (white, red, or black quinoa)
1 can (15 oz) black beans, drained and rinsed
1/2 cup corn kernels (fresh, frozen, or canned)
1/2 cucumber, diced
1 medium tomato, diced
1 avocado, sliced
1/4 cup red cabbage, shredded (optional)
Fresh cilantro or parsley, chopped (for garnish)
For the dressing:
2 tablespoons olive oil
1 tablespoon lemon juice (or lime juice)
1 tablespoon tahini (or avocado for a creamier version)
1 teaspoon maple syrup or agave syrup
1/2 teaspoon ground cumin
Salt and pepper to taste
2–3 tablespoons water (to thin the dressing, as needed)
Instructions
Prepare the quinoa: If you haven’t already, cook the quinoa according to package instructions. For most quinoa, use 1 cup quinoa to 2 cups water, bring it to a boil, then reduce the heat and simmer for 12-15 minutes until the water is absorbed. Fluff with a fork and set aside to cool slightly.
- Prepare the vegetables: While the quinoa is cooking, chop the cucumber, tomato, and avocado. If using, shred the red cabbage and set everything aside.
- Prepare the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, tahini, maple syrup, ground cumin, salt, and pepper. Add water a little at a time to achieve your desired consistency for the dressing. Taste and adjust the seasoning as needed.
- Assemble the Buddha bowls: In individual bowls, layer the cooked quinoa, black beans, corn, cucumber, tomato, avocado slices, and shredded red cabbage.
- Drizzle with dressing: Pour the dressing evenly over the bowls and top with fresh cilantro or parsley for garnish.
- Serve: Serve immediately and enjoy your colorful, healthy, and satisfying Black Bean-Quinoa Buddha Bowl!
Notes
- For extra protein, you can add grilled tofu, tempeh, or edamame to the bowl.
- If you like spice, add fresh jalapeños, chili flakes, or drizzle some hot sauce over the top.
- If you’re not strictly vegan, you can add crumbled feta cheese or shredded cheddar for extra flavor.
- Prep Time: 10 minutes
- Cook Time: 15 minutes (if quinoa isn’t cooked already)
- Category: Bowl, Vegan, Gluten-Free
- Method: Stovetop
- Cuisine: Vegan, Comfort Food
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 6g
- Sodium: 320mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
