Green Buddha Bowls with Tahini and Vegan Parmesan
To follow up my Coconut Cauliflower Rice Buddha Bowl we’re making Green Buddha Bowls with Tahini and Vegan Parmesan. The beautiful, vibrant, green buddha bowls have a base of lemon garlic broccoli rice.
How to Make Broccoli Rice
Much like cauliflower rice, broccoli rice is another fun, healthy and tasty grain-free alternative to rice and it makes the perfect base for a buddha bowl packed full of nutritious green veggies. Mix that with perfect vegan parmesan, creamy tahini, green peas, edamame and more, this might just be one of the most delicious bowls you’ll ever eat!
Broccoli rice is just as easy to make as cauliflower rice. All you need to do is toss a bunch of chopped broccoli in your food processor, pulse until it resembles rice and then prepare to your preference. You can eat it raw or cook it up in a pan until tender.
For this Green Buddha Bowl, I cooked the broccoli rice with lemon, garlic and onion to make an extra flavourful base for the bowl. You could also add some fresh herbs like parsley, basil or cilantro if you have some on hand or just to change up the flavours. If you don’t feel like cooking, go ahead and use the broccoli rice raw, you can still mix in onion, garlic, lemon and any fresh herbs or other seasonings you feel like. There are no rules when it comes to buddha bowls!
How to Make Vegan Parmesan
You can use variety of different nuts or seeds to make vegan parmesan. I’ve used everything from sunflower seeds to almonds to pine nuts but my favourite is raw cashews.
For today’s recipe, I made the vegan parmesan with cashews, nutritional yeast, salt and garlic powder. You’ll need nutritional yeast to add the cheesy flavour you’d expect from parmesan and the cashews give it just the right texture and perfect hint of sweetness.
It’s very easy to make. Simply add the ingredients to a blender or food processor and pulse a few times until the texture resembles parmesan cheese. You can store any extra in the fridge for up to 3 weeks and use on all sorts of recipes like homemade pizza, pasta, salads, soups and more buddha bowls.
You can find a full vegan parmesan recipe here.
Build Your Green Buddha Bowls
To build this vibrant green buddha bowl, start with a couple scoops of the broccoli rice then load it up with all the green vegetables and any other green ingredients you can think of.
Here are some ideas for building green buddha bowls:
- cucumber: chopped into sticks, diced or made into ribbons with a spiralizer
- zucchini: raw or roasted, diced, chopped into sticks or made into noodles with a spiralizer
- cooked, shelled edamame
- snap peas or snow peas: raw, sautéed or steamed
- broccoli: raw, roasted or steamed
- green onion: diced and sprinkled on top
- kale: raw, steamed or sautéed
- green peas
- leafy greens such as spinach, romaine
- asparagus: sautéed, roasted or steamed
- pesto sauce
- fresh herbs like dill, parsley, cilantro or basil
Am I missing anything? I’m sure there are more green veggies out there. Already fennel, celery and green peppers are coming to mind. So many choices! I’d recommend picking about 5 items to top your broccoli rice with.
For the recipe guideline below, I used:
- ribboned cucumber
- grilled zucchini
- mixed field greens
- green peas
After you’ve loaded up your broccoli rice with green toppings, give it a generous drizzle of tahini, a big squeeze of fresh lemon juice, a pinch of sea salt and black pepper and then sprinkle it with the vegan parmesan.
Green Buddha Bowls Nutrition Details
The way I built my buddha bowl for one, it came out to 641 calories with 51 grams of carbs, 38 grams of fat and 33 grams of protein. You can easily adjust the ingredient amounts to suit your own nutritional needs. If you prefer to reduce the fat, use less tahini and less avocado or leave them out entirely. You could also skip the vegan parmesan which also adds some fats however it does add a nice amount of protein too. You could always make a fat-free dressing using something like fresh herbs blended with apple cider vinegar, a dash of maple syrup, garlic and dijon mustard.
To add more protein, add a protein source of choice. I used about 100 grams of zucchini, 100 grams of cucumber, 50 grams of avocado and half of cup each of edamame and green peas, which all added up to quite the substantial bowl. This fits well into my nutritional plan and the micronutrients it provides are well worth it. This will keep me full for hours so it’s great for a substantial lunch or for an evening meal that won’t leave me running to the kitchen an hour later.
More Buddha Bowl Recipes
Here are some more delicious buddha bowls to try:
- Tofu Edamame Buddha Bowl
- Roasted Potato Buddha Bowl
- Sweet Potato Buddha Bowl
- Coconut Cauliflower Rice Buddha Bowl
For the Lemon Garlic Broccoli Rice
- 6 cups (550 g) chopped broccoli
- 1/2 red or white onion, diced
- 5 cloves garlic, minced
- a generous squeeze of fresh lemon juice (approx. 1/2 a lemon)
- salt and pepper, to taste
For the Vegan Parmesan
For the Buddha Bowls
- 1 avocado
- 2 cups diced cucumber
- 2 small roasted zucchini (see notes)
- 1 cup green peas
- 1 cup cooked, shelled edamame
- 4 big handfuls greens of choice such as mixed salad greens, kale or spinach
- 4-8 tbsp tahini
- fresh lemon juice
- salt and pepper, to taste
- hot sauce (optional)
- To make the broccoli rice, add the broccoli to a food processor and pulse a couple times until it resembles rice. Add the onion and garlic to a pan with a splash of water, olive oil or vegetable stock and saute for about 5 minutes until they start to soft. Add the riced broccoli. Cook for 5-10 minutes until tender and fragrant. Stir in a generous amount of fresh lemon juice and salt and pepper to taste.
- To make the vegan parmesan, add all the ingredients to a food processor or blender, or use an immersion blender in a container and process until it resembles parmesan cheese. I use the single-serve cup from my Ninja Blender and it only takes about 2 pulses.
- To assemble the buddha bowls, create a bed of green such as spinach then add a few scoops of the broccoli rice to a bowl and top with sliced avocado, edamame, green peas, cucumber and zucchini. Drizzle with tahini. Add a squeeze of fresh lemon juice, an optional drizzle of hot sauce, a pinch of sea salt and black pepper then top with a few tablespoons of vegan parmesan.
This is a rough recipe guideline. There will be enough broccoli rice to make 3 or 4 bowls. There will be plenty of vegan parmesan and you can store the extra in the fridge for a few weeks. Depending on how many bowls you’re making, adjust the amount of buddha bowl topping ingredients as needed.
To make one buddha bowl, I used approximately 1/2 cup each of edamame and green peas, plus a handful each of the other ingredients and 2 tablespoons of tahini.
My buddha bowl for one, came out to 641 calories with 51 grams of carbohydrates, 38 grams of fat and 33 grams of protein. Adjust accordingly to suit your nutritional preferences.
I forgot the avocado for the pictures but I highly recommend adding some! It’s amazing with the tahini and parmesan.
For the roasted zucchini, I sliced up a couple zucchinis and tossed with garlic powder, thyme, oregano and a dash of olive oil then baked at 400 degrees for 20 minutes, broiling for the last 5 minutes. You can also use zucchini noodles or raw diced zucchini.
Nutrition facts include about 2 tbsp of the vegan parmesan mixture.
- Serving Size: 1
- Calories: 347
- Sugar: 6.4 g
- Sodium: 977.5 mg
- Fat: 20 g
- Carbohydrates: 31.3 g
- Fiber: 13 g
- Protein: 17.1 g
Keywords: vegan buddha bowl, healthy buddha bowl recipe