Microgreens and Avocado Buddha Bowl
Equipment
- 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.
Ingredients
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
Instructions
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.