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Green Buddha Bowl with Asparagus

Green Buddha Bowl with Asparagus

Chef Claudiu
Green Buddha Bowl packed with nutritious goodies like quinoa, spinach, asparagus, edamame, and avocado. Follow our simple steps to layer these vibrant ingredients, topped with a zesty olive oil, lemon, and honey dressing. Dive into the cultural origins of each ingredient, from ancient Incan quinoa to timeless Asian edamame.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course, Salad
Cuisine Fusion, Healthy
Servings 1
Calories 450 kcal

Ingredients
  

Base:

  • 1 cup of cooked quinoa or brown rice
  • 1 cup of fresh spinach washed and torn
  • 1/2 cup of chopped cucumber

Veggies & Protein:

  • 1/2 cup of steamed asparagus cut into 2-inch lengths
  • 1/2 cup of shelled edamame steamed or lightly sautéed
  • 1/2 cup of sliced avocado

Dressing:

  • 2 tablespoons of olive oil
  • 1 tablespoon of lemon juice
  • 1 teaspoon of honey or agave nectar
  • Salt and pepper to taste
  • Toppings optional:
  • Chopped fresh herbs like parsley or cilantro
  • Toasted sesame seeds

Instructions
 

Preparing the Quinoa:

  • Cooking Quinoa (if not already cooked): If your quinoa isn't cooked yet, rinse 1 cup of it in cold water to remove bitterness. Put the quinoa and 2 cups of water in a pot. Boil, then lower the heat, cover, and simmer for 15-20 minutes until the water's gone. Fluff with a fork and let it cool a bit.
  • Preparing Asparagus: If your asparagus is raw, you can steam it. Boil water in a pot, put a strainer over it, and add the asparagus for 3-4 mins until tender-crisp. Or, you can sauté them in a pan with a bit of olive oil until they're slightly soft.
  • Making the Dressing: In a small bowl, mix 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of honey/agave, a bit of salt, and pepper. This is the tangy dressing.

Assembling the Bowl:

  • Layer 1 (Base): Put a good amount of cooked quinoa or brown rice at the bowl's bottom. This is the filling part.
  • Layer 2 (Greens and Crunch): Add some fresh spinach on top of the quinoa/rice. This adds vitamins and a nice crunch.
  • Layer 3 (Veggies and Protein): Put the cooked asparagus, edamame, and avocado on the spinach. These are your main veggies and protein.
  • Layer 4 (Dressing): Pour the dressing you made over everything to add flavor.

Garnishing: To make it taste and look better, sprinkle chopped herbs like parsley or cilantro on top. Also, a sprinkle of sesame seeds adds crunch.

    Notes

    Health Benefits:

    Quinoa/Brown Rice: Both are high in fiber and essential nutrients. Quinoa is also a complete protein, meaning it provides all nine essential amino acids.
    Spinach: Rich in iron, calcium, and vitamins A and C. It's beneficial for skin, hair, and bone health.
    Asparagus: A good source of fiber, folate, and vitamins A, C, and K. Supports digestion and can help detoxify the body.
    Edamame: Packed with protein, antioxidants, and essential amino acids. It's also a great source of iron and calcium.
    Avocado: Contains healthy fats, particularly monounsaturated fat, and is also a good source of fiber, potassium, and vitamin E.

    Did You Know & Roots and Tradition:

    Quinoa: Native to South America, particularly the Andean region, quinoa was considered the "mother grain" by the ancient Incas. It has been grown and consumed for thousands of years.
    Spinach: Originated in Persia (modern-day Iran) and has been cultivated in China and other parts of Asia for over a millennium. By the Middle Ages, it made its way to Europe.
    Asparagus: This vegetable has been eaten and used medicinally for over 2,000 years. It was most popular among the ancient Greeks and Romans.
    Edamame: These are young soybeans and have been a staple in Asian cuisine for generations. They are often eaten as a snack or added to dishes.
    Avocado: Native to south-central Mexico, avocados have been cultivated in various parts of the world for centuries. They were highly valued by ancient civilizations like the Aztecs.

    Nutrients & Calories:

    (Note: The values provided are approximate and can vary based on exact measurements of ingredients and preparation methods.)
    Serving: 1 bowl
    Calories: 450
    Protein: 15g
    Fat: 25g (primarily healthy fats)
    Carbohydrates: 45g
    Fibre: 12g
    Sugars: 6g
    Vitamin K (from greens and avocado): ~70% of the Daily Value (DV)
    Iron (primarily from spinach and quinoa): ~20% DV
    The Spring Green Buddha Bowl is not just a feast for the eyes with its vibrant colours but also a nutrition-packed dish that's deeply rooted in various global traditions.
    Keyword Buddha Bowl, Green Bowl, Healthy Eating, Quinoa Salad