This nourish bowl is a balanced and wholesome meal typically served in a single bowl. It’s characterized by a variety of nutritious ingredients arranged in an aesthetically pleasing way. These bowls often contain a combination of grains, vegetables, protein, and dressing, making them a complete and satisfying meal.



1.   For the Crispy Tofu:

·      (400g) extra-firm tofu cubed / cottage cheese

·      2 tablespoons cornstarch

·      1 tablespoon olive oil

·      Salt and pepper to taste


2.   For the Buddha Bowl:

·      2 cups cooked quinoa or brown rice

·      2 cups mixed vegetables (e.g., roasted sweet potatoes, steamed broccoli, sliced bell peppers, shredded carrots)

·      1 cup mixed greens (spinach, coriander etc.)

·      1 avocado, sliced

·      1/4 cup sliced almonds or chopped nuts of choice

·      2 tablespoons sesame seeds

·      Fresh parsley, chopped (for garnish)



3.    For the Tahini Dressing:

·      1/4 cup tahini ( sesame seed paste)

·      2 tablespoons lemon juice

·      2 tablespoons water

·      1 tablespoon olive oil

·      1 clove garlic, minced

·      Salt and pepper to taste




Prepare the Crispy Tofu:

·      In a bowl, toss the cubed tofu with cornstarch or arrowroot powder until coated.

·      In a separate bowl, mix soy sauce, olive oil, salt, and pepper. Pour this over the tofu and toss to coat evenly.

·      Preheat a skillet over medium heat. Add the coated tofu cubes and cook until crispy on all sides, about 5-7 minutes. Set aside.


Prepare the Tahini Dressing:

·      In a small bowl, whisk together tahini, lemon juice, water, olive oil, minced garlic, salt, and pepper. Adjust water as needed for desired consistency.



Assemble the Buddha Bowl:

·      In serving bowls, start with a base of cooked quinoa or brown rice.

·      Arrange the mixed greens, mixed vegetables, sliced avocado, and crispy tofu on top of the grains.

·      Sprinkle sliced almonds and sesame seeds over the bowl.

·      Drizzle the prepared tahini dressing over the bowl.

·      Serve:

·      Garnish with fresh cilantro or parsley.

·      Enjoy your delicious Crispy Tofu Buddha Bowl!


Note: You can customize this recipe by using your favorite vegetables, grains, and nuts.

 Feel free to add ingredients like roasted chickpeas, cucumber, cherry tomatoes, or any other toppings you enjoy.

This Buddha bowl is not only visually appealing but also packed with protein, fiber, and various nutrients.

The combination of crispy tofu, colorful vegetables, creamy avocado, and nutty tahini dressing creates a balanced and satisfying meal.







Dietician Neelam Dhanagar

Dietician & Nutritionist | Weight loss Diet | Weight Gain Diet | Therapeutic Diet