This Hearty Vegan Buddha Bowl with Roasted Carrots, Kale, and Pumpkin Seeds is the ultimate plant-based meal—nutritious, vibrant, and packed with flavor. Featuring roasted carrots, tender kale, nutty quinoa, and crunchy pumpkin seeds, all drizzled with a creamy tahini dressing, this bowl is both satisfying and nourishing.
Perfect for meal prep, quick lunches, or a balanced dinner, these bowls are easy to customize with your favorite toppings or seasonal ingredients.
Why You’ll Love This Recipe
- Nutrient-Dense: Loaded with fiber, plant-based protein, and healthy fats.
- Balanced Meal: Includes greens, grains, veggies, and seeds for a complete dish.
- Customizable: Swap in your favorite veggies or grains for endless variations.
- Great for Meal Prep: Keeps well in the fridge and reheats easily.
Ingredients
For the Buddha Bowls:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 4 medium carrots, peeled and sliced
- 2 cups kale, de-stemmed and chopped
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup pumpkin seeds, toasted
For the Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 2 tablespoons water (or more for desired consistency)
- 1 teaspoon maple syrup
- 1/4 teaspoon cumin
- Pinch of salt and pepper
Ingredient Breakdown
Quinoa
A gluten-free, protein-packed grain that forms the base of this hearty bowl.
Roasted Carrots
Sweet and caramelized, roasted carrots add natural sweetness and a satisfying texture.
Kale
Provides an earthy flavor and is packed with vitamins A, C, and K.
Pumpkin Seeds
Add a crunchy texture and are rich in magnesium and healthy fats.
Tahini Dressing
Creamy, tangy, and slightly sweet, this dressing ties all the flavors together.
Instructions
Step 1: Cook the Quinoa
- In a medium saucepan, bring the quinoa and water (or vegetable broth) to a boil.
- Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the liquid is absorbed.
- Fluff with a fork and set aside.
Step 2: Roast the Carrots
- Preheat your oven to 400°F (200°C).
- Toss the sliced carrots with olive oil, smoked paprika, salt, and black pepper.
- Spread the carrots on a baking sheet in a single layer and roast for 20-25 minutes, flipping halfway through, until tender and caramelized.
Step 3: Sauté the Kale
- Heat a large skillet over medium heat.
- Add the kale and 2-3 tablespoons of water. Sauté for 3-4 minutes, or until the kale is wilted and tender. Season with a pinch of salt and pepper.
Step 4: Make the Tahini Dressing
- In a small bowl, whisk together the tahini, lemon juice, garlic, water, maple syrup, cumin, salt, and pepper until smooth. Adjust the consistency by adding more water if needed.
Step 5: Assemble the Bowls
- Divide the cooked quinoa among 4 bowls.
- Top each bowl with roasted carrots, sautéed kale, and a sprinkle of toasted pumpkin seeds.
- Drizzle the tahini dressing over the top.
Step 6: Serve and Enjoy
- Serve immediately or store in airtight containers for meal prep.
Picture Gallery
Tips and Variations
- Add More Protein: Include chickpeas, tofu, or tempeh for an extra protein boost.
- Switch the Grain: Try brown rice, farro, or couscous instead of quinoa.
- Make It Spicy: Add a pinch of cayenne pepper to the carrots or drizzle sriracha over the finished bowl.
- Storage Tips: Store all components separately in the fridge for up to 4 days and assemble when ready to eat.
Nutritional Information (Per Bowl – 1 of 4)
- Calories: 350
- Protein: 11g
- Carbohydrates: 40g
- Fat: 15g
- Fiber: 7g
- Vitamin A: 200% of the daily value
- Iron: 20% of the daily value
This bowl is packed with essential nutrients to keep you full and energized.
Conclusion
This Hearty Vegan Buddha Bowl with Roasted Carrots, Kale, and Pumpkin Seeds is a delicious and nourishing meal that’s perfect for any time of day. With its balanced flavors and satisfying textures, it’s sure to become a go-to recipe in your kitchen.
Have you tried this recipe? Share your thoughts and variations in the comments below! Don’t forget to post your creations on social media and tag us—we’d love to see your beautiful bowls.
Frequently Asked Questions
1. Can I use other vegetables?
Absolutely! Swap carrots for sweet potatoes, Brussels sprouts, or roasted beets.
2. How do I toast pumpkin seeds?
Heat a dry skillet over medium heat, add the pumpkin seeds, and toast for 2-3 minutes, stirring frequently, until fragrant.
3. Can I make the dressing ahead of time?
Yes, store the tahini dressing in an airtight container in the fridge for up to 1 week. Shake or stir before using.
4. Can I serve this bowl cold?
Yes, this Buddha bowl tastes great warm or cold, making it a versatile option for meal prep.
5. What pairs well with this bowl?
Serve with a side of crusty bread or a refreshing cucumber salad for a complete meal.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.