Buddha bowls may be associated with “wellness”, but for me they’ve always been a joyful way to eat a balanced meal while conveniently using up any odds and ends languishing in the fridge. The perfect bowl has a combination of at least four elements: cooked grains, protein, veggies and herbs, with a zippy dressing to tie them all together; I usually also add pickles or condiments for extra interest. Your bowls can take inspiration from all over the globe, and need never be boring or repetitive. Grab a fork and tuck in.
Beetroot bowl with pickled beets, beet hummus, spelt and walnuts (pictured top)
While nothing compares to freshly cooked beetroot, good-quality, vacuum-packed ones are hugely convenient and far less messy. To cook them from scratch, scrub well (do not peel), pop in a roasting tin filled with 3cm water, cover tightly with foil and roast at 190C (170C fan)/375F/gas 5 until very tender. The exact timing will depend on the size of the beet, but medium ones take around an hour. Once cooled, the skins should come away easily.
Prep 15 min
Pickle 1 hr+
Cook 45 min
Serves 4
250g pearled spelt
600ml vegetable stock
1 small bunch flat-leaf parsley, roughly chopped
Juice of 1 lemon
Olive oil, for drizzling and dressing
500g ready-cooked beetroot, cut into wedges
125g feta
50g walnuts, roughly broken up
For the beet hummus
300g ready-cooked beetroot
1 small garlic clove, peeled and finely crushed
2 tbsp sherry vinegar, or red-wine vinegar
4 tbsp greek yoghurt
4 tbsp olive oil
Sea salt and pepper
For the quick pickled beetroot
100ml apple cider vinegar, or white-wine vinegar
1 tbsp caster sugar
1 heaped tsp salt
1 tsp caraway seeds, toasted
½ tsp coriander seeds, toasted and lightly crushed
300g candy beetroot, very finely sliced (ideally on a mandolin)
1 red onion, peeled and sliced into very fine rings (again, ideally on a mandolin)
Start by making the pickled beetroot. Whisk the vinegar, sugar, salt and spices with 200ml water until the sugar dissolves. Pack the sliced beetroot and onion into a jar, then pour over the pickling liquor and screw on the lid. Shake and leave to sit for an hour at room temperature, or up to two weeks.
Meanwhile, put the spelt and stock in a large saucepan and bring to a boil. Turn down the heat to medium and cook for 25 minutes, until the stock is absorbed and the grains are tender. Take off the heat and set aside until needed. Just before serving, mix in the parsley and dress with the lemon juice and a drizzle of olive oil.
For the hummus, blitz the beetroot, garlic, vinegar and yoghurt in a blender, to make a fine puree. With the motor running, slowly drizzle in and incorporate the olive oil, then season to taste.
To serve, divide the spelt between four plates, spoon the hummus on top and arrange the beetroot wedges on that. Garnish with pickled beetroot, crumble over the feta, scatter over the walnuts and perhaps a drizzle of oil, and serve.
Dukkah-coated jammy eggs, herby bulgur and roast cauliflower bowl
Cauliflower is social and invites the company of many other ingredients, making it ideal for a buddha bowl.
Prep 15 min
Cook 45 min
Serves 4
4 eggs
3 tbsp tahini
3 tbsp dukkah – za’atar also works well
For the cauliflower
50ml olive oil
1 small cauliflower, cut through the stem into quarters
Sea salt and black pepper
50g butter, chopped
2 garlic cloves, peeled and smashed
1 heaped tsp pul biber
Zest of 1 lemon
100g blanched almonds
For the herby bulgur
200g bulgur wheat
400g tin cooked green lentils, drained
1 red onion, peeled and finely sliced into crescents
1 garlic clove, peeled and very finely crushed
1 small bunch coriander, finely chopped
1 small bunch parsley, finely chopped
1 small bunch mint, picked and finely chopped
60ml extra-virgin olive oil
Juice of 1 lemon
Put the bulgur wheat in a heatproof bowl and add enough water from a just-boiled kettle to cover by 2-3cm. Cover and set aside for 20 minutes, until the liquid has been absorbed, then fluff with a fork. Once cool, stir in the lentils, onion, garlic and herbs, then season to taste. Drizzle over the olive oil and lemon juice, and mix well.
Bring a saucepan of water to a rolling boil, then carefully lower in the eggs and simmer for seven minutes. Immediately drain, plunge the eggs into ice-cold water for two minutes, to stop them overcooking, then peel. Gently roll the eggs first in the tahini and then through the dukkah, then cut in half, season and set aside.
For the cauliflower, put the oil in a large frying pan on a medium-high heat, add the cauliflower and cook, turning occasionally, for 12-14 minutes, until golden brown all over. Season well, then add the butter, garlic, pul biber and lemon zest, and cook, basting the cauliflower with butter, for two to three minutes more. Add the almonds and brown lightly.
To serve, divide the bulgur between four bowls and top with the cauliflower, halved eggs and almonds.
Tinned tuna, chickpea and maftoul bowl with harissa and preserved lemon dressing
This is packed full of protein, which makes it ideal post-gym. It’s one I make and eat at least once a week.
Prep 15 min
Cook 25 min
Serves 4
400g (2 x 200g tins) tuna in olive oil, drained
800g (2 x 400g tins) chickpeas, drained
20 cherry tomatoes, halved
The rind of 2 small preserved or pickled lemons, finely chopped
20 olives – I like green ones as big as grapes, but use your favourite
8 baby cucumbers, cut into half lengthways
Sumac, to finish
For the dressing
2 tsp harissa paste
Juice of 1 lemon
5 tbsp extra-virgin olive oil
Sea salt and pepper
For the maftoul
50ml olive oil
2 red onions, peeled and finely sliced
250g maftoul
3 garlic cloves, peeled and sliced
40g flaked almonds
3 green cardamom pods, cracked open
½ quill cinnamon, broken in half
Sea salt, to taste
50g raisins
600ml vegetable stock
1 small bunch coriander, roughly chopped
To garnish
1 tsp cumin seeds
1 tsp coriander seeds
2 tbsp pumpkin seeds, or sunflower seeds
Start by making the maftoul. Heat the oil in a wide pan, then add the onions and cook on a low heat until caramelised. Add the maftoul, garlic, almonds, cardamom and cinnamon, and fry until the almonds are golden and the maftoul is toasty and coated in oil. Season with salt, add the raisins and stock, then bring to a boil. Cover and cook on a low heat until the maftoul is tender and the liquid has been absorbed, then take off the heat and leave to cool. Once cool, stir in the coriander.
To make the salad, mix the tuna, chickpeas, tomatoes, preserved lemon and olives in a large bowl. In a screw-top jar, shake together the harissa, lemon juice and olive oil, then season to taste and use to dress the salad.
Heat a pan and dry-toast the cumin, coriander and pumpkin seeds until aromatic and toasty. Tip them into a mortar and crack with a few hefty hits.
Divide the maftoul and tuna between four bowls. Add the cucumber and sprinkle with salt, pepper and sumac. Finish with a sprinkle of the spice and seed mix.
