If you're looking for a wholesome, vibrant dish that looks like a work of art and tastes like a garden in every bite, the Microgreens and Avocado Buddha Bowl checks all the boxes. It’s colorful, crunchy, creamy, and packed with plant-based goodness. With its salad aesthetic and nourishing ingredients, this bowl is perfect for anyone interested in balanced meals, anti-inflammation recipes, or simply learning how to use microgreens in food more creatively. It’s not just a meal—it’s a lifestyle in a bowl.
Microgreens and Avocado Buddha Bowl
Prep Time 20 minutes mins
Cook Time 25 minutes mins
Total Time 45 minutes mins
Course Main Course, Salad
Cuisine American, Mediterranean
Cutting board & knife For chopping fresh vegetables and slicing avocado.
Mixing bowls One for tossing chickpeas and another for combining the dressing.
Small saucepan or rice cooker To cook quinoa and brown rice.
Mason jars or containers (optional) Great for prepping ahead or if you're thinking of microgreens packaging ideas.
Food processor or immersion blender (optional) If you prefer a smoother dressing.
Base
- 1 cup cooked quinoa for its nutty flavor and complete protein profile
- 1 cup cooked brown rice adds heartiness and depth
Veggies & Greens
- 1 avocado sliced
- 1/2 cup cherry tomatoes halved
- 1/2 cup cucumber thinly sliced
- 1/2 cup shredded carrots
- 1/4 cup pickled red onions for tang and brightness
- 1/2 cup cooked and seasoned chickpeas roasted or sautéed
Microgreens Medley
- 1/4 cup broccoli sprouts a great pick for broccoli sprouts recipes
- 1/4 cup radish microgreens for a peppery punch
- 1/4 cup sunflower microgreens adds crunch and nutty flavor
- 1/4 cup mung bean sprouts a classic from mung bean sprouts recipes
Dressing
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tsp maple syrup
- 1 tsp apple cider vinegar
- 1 clove garlic minced
- Salt and pepper to taste
- Water to thin if needed
Toppings
- Toasted sesame seeds
- Hemp seeds
- Crushed almonds or walnuts
- A light drizzle of olive oil optional
Step 1: Prep the Base Grains
Start by rinsing and cooking your quinoa and brown rice. This can be done simultaneously in separate pots. Use a 2:1 water-to-grain ratio and simmer until fluffy and tender. Once done, let them cool slightly before layering into your bowl.
Step 2: Roast or Sauté the Chickpeas
While the grains cook, toss your chickpeas in olive oil, a pinch of cumin, smoked paprika, salt, and pepper. Roast at 400°F for 20 minutes or pan-sauté them on medium heat for about 10 minutes until golden and crispy.
Step 3: Prep the Veggies
Slice, dice, and shred your veggies: halve the cherry tomatoes, thinly slice cucumbers, shred the carrots, and get those pickled onions ready (quick tip: soak thinly sliced red onion in vinegar, salt, and sugar for 15 minutes).
Step 4: Make the Dressing
Whisk together tahini, lemon juice, maple syrup, apple cider vinegar, garlic, salt, and pepper. Add a few tablespoons of water to achieve a pourable consistency. This dressing also works well in other herb recipes.
Step 5: Assemble the Bowl
Start with a generous scoop of quinoa and brown rice at the base. Top with chickpeas, tomatoes, cucumbers, carrots, and pickled onions. Fan out avocado slices in a corner.
Step 6: Add the Microgreens
Layer your microgreens generously on top: a mix of broccoli sprouts, radish, sunflower, and mung bean sprouts. This not only enhances the salad aesthetic but also makes this bowl one of the most versatile microgreens recipe ideas out there.
Step 7: Finish Strong
Drizzle the tahini dressing over the top. Sprinkle toasted sesame seeds, hemp seeds, and crushed nuts for added texture and flavor.
Perfect Pairings
This Microgreens and Avocado Buddha Bowl pairs beautifully with:
- Green tea with lemon and ginger: Complements the anti-inflammatory elements of the bowl.
- Chilled cucumber-mint soup: For a refreshing and hydrating side.
- Kombucha or sparkling water with lime: Great for gut health and a zesty palate cleanser.
- Grilled tofu or tempeh: For extra protein if you're building a more filling meal.
- A slice of whole grain sourdough: Dipped in olive oil and za’atar, if you're in the mood for something carby on the side.
FAQs
1. What kind of microgreens work best in this bowl?
Microgreens like radish, sunflower, and broccoli sprouts offer distinct flavors and textures. Mixing different types enhances the experience. If you're curious about how to use microgreens in food or want to explore microgreen salad recipes, this bowl is a great starting point.
2. Can I add meat or fish to this Buddha Bowl?
Absolutely. Grilled chicken, salmon, or even seared tofu work well. Choose lean proteins if you’re aiming for anti-inflammation recipes. Just keep the portions moderate to preserve the balanced meals concept.
3. How do I make my own sprouts or microgreens at home?
If you’re into DIY and want to learn how to make sprouts, start with mung beans or broccoli seeds. Use a sprouting jar or tray, rinse twice daily, and you'll have edible greens in 3–7 days. It’s also a fun way to start your own microgreens garden right in your kitchen.
4. Are there any alternatives to avocado in this recipe?
Yes! Hummus, roasted sweet potatoes, or even a soft-boiled egg can replace avocado if you're looking to change up the flavor or reduce fat content.
5. How long can I store this Buddha Bowl?
This dish is best enjoyed fresh, but you can store the components separately for up to 3 days. Don’t dress the bowl until just before serving to keep everything crisp. If you're prepping ahead for lunches, consider microgreens packaging ideas like compartmentalized containers to avoid soggy greens.
