Classic vegan buddha bowl

Name: Classic vegan buddha bowl
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 180 g gekochter brauner Reis; 180 g roasted sweet potato; 150 g chickpeas (cooked); 80 g kale, massaged; 60 g shredded carrot; 3 tbsp Hummus; 1 tbsp Tahini; 1 tbsp Zitronensaft; 1 tbsp Olivenöl; 2 tbsp pumpkin seeds; 1 to taste salt + pepper + cumin

Roasted sweet potato + chickpeas + brown rice + massaged kale + tahini drizzle. 22 g plant protein, 18 g fiber, hits 32% iron NRV in one bowl.

⏱ 35Min✂ 20Vorber.👤 2Port.🧊 2dKühlschr.540kcal18 gP76 gC18 gF

VeganVegetarierHalalKoscherMittelmeer📦 Meal Prep

Mikronährstoffe pro Portion

% der täglichen Referenzaufnahme Erwachsene (FDA/EFSA)

Eisen
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Kalzium
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B12
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Omega-3
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Zink
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Dieses Rezept enthält kaum B12. Veganer sollten B12 separat supplementieren (der einzige Nährstoff, den Pflanzen nicht zuverlässig liefern).

Zutaten

•180 g gekochter brauner Reis
•180 g roasted sweet potato
•150 g chickpeas (cooked)
•80 g kale, massaged
•60 g shredded carrot
•3 tbsp Hummus
•1 tbsp Tahini
•1 tbsp Zitronensaft
•1 tbsp Olivenöl
•2 tbsp pumpkin seeds
•1 to taste salt + pepper + cumin

Schritte

1.Roast cubed sweet potato at 200 °C / 400 °F for 25 min until edges char.
2.Massage kale with 1 tsp olive oil + pinch of salt 2 min until tender.
3.Whisk hummus + tahini + lemon juice + 2 tbsp warm water into a pourable sauce.
4.Layer in a wide bowl: rice base → kale → sweet potato → chickpeas → carrot.
5.Drizzle sauce, scatter pumpkin seeds, season with cumin + salt + pepper.

Übersetzung in Arbeit — englische Originalfassung wird angezeigt.