Rainbow Buddha Bowl: Eating the Full Spectrum on One Plate 🌈
If you’re looking for a meal that’s nourishing, satisfying, and beautiful—this Rainbow Buddha Bowl is it. Featured in today’s Reel, this bowl is a simple reminder that eating well doesn’t need to be complicated. It just needs variety.
Each color on your plate brings something unique to your body:
🔴 Red vegetables provide lycopene for heart and cellular health
🟠 Orange foods offer beta-carotene to support immunity and vision
🟡 Yellow ingredients contribute lutein for brain and eye health
🟢 Green plants supply chlorophyll for energy and detox support
🟣 Purple foods contain anthocyanins linked to anti-aging and brain health
Paired with quinoa, this bowl delivers complete plant protein, while tahini and avocado add healthy fats that support satiety and nutrient absorption. The result? A balanced, fiber-rich meal that supports gut health and long-term wellness.
✨ Nutrition tip:
Research shows that eating 5 or more different plant colors daily is associated with a significantly lower risk of chronic disease. This bowl makes it effortless.
Perfect for meal prep, quick lunches, or grounding dinners—just assemble, drizzle, and enjoy.
📝 RECIPE - Rainbow Buddha Bowl
Ingredients (serves 2):
Base:
- 1 cup cooked quinoa (or brown rice)
Red:
- 1/2 cup cherry tomatoes, halved
- OR roasted red bell pepper
Orange:
- 1/2 cup shredded carrots
- OR roasted sweet potato cubes
Yellow:
- 1/2 cup roasted chickpeas (or corn)
Green:
- 1/2 cucumber, sliced
- 1/2 avocado, sliced
- Handful of spinach or arugula
Purple:
- 1/2 cup shredded red cabbage
- OR roasted beets
Tahini Dressing
- 3 tbsp tahini
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 garlic clove, minced
- 2-3 tbsp water (to thin)
- Salt and pepper to taste
Toppings:
- Sesame seeds
- Fresh herbs (cilantro, parsley)
- Pumpkin seeds (optional)
Instructions:
1. Cook quinoa according to package (1 cup dry = 3 cups cooked)
2. Prep vegetables: Wash, chop, arrange by color
3. Roast chickpeas: Toss with olive oil, salt, paprika. Roast at 400°F for 20 min
4. Make dressing: Whisk all ingredients until smooth and creamy
5. Assemble bowl:
- Place quinoa in center
- Arrange vegetables by color in sections around quinoa
- Drizzle tahini dressing over everything
- Sprinkle seeds and herbs
6. Mix and enjoy!
Meal Prep Tip:
- Cook quinoa in bulk (lasts 5 days in fridge)
- Prep vegetables on Sunday
- Make dressing in a jar (lasts 1 week)
- Assemble fresh each day
Variations:
🍠 Swap quinoa for brown rice, farro, or cauliflower rice
🥜 Use peanut sauce instead of tahini
🍗 Add grilled chicken, tofu, or tempeh for extra protein
🌶️ Add sriracha or hot sauce for spice
Storage:
Store components separately. Assemble when ready to eat. Dressing keeps for 1 week in fridge.
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