MACRO-FRIENDLY MEAL PREP: PLANT-BASED BUDDHA BOWL
Whether you’re a plant-based eater or not, this tempeh, beet, and hummus buddha bowl is packed with tons of veggies, fiber, and important vitamins and minerals. It has a great mix of flavors (sweet, spicy, and citrusy!) along with 25g of plant-based protein! It’s a great meal to make ahead of time and reheat throughout the week. We also share options for modifying macros depending on your needs!
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EASY PLANT-BASED RECIPE: HUMMUS BUDDHA BOWL
PREP TIME: 30 minutes | COOK TIME: 30 minutes | MAKES: 4 servings
WHAT YOU NEED:
600g Swiss chard, rinsed and patted dry
400g Beets, washed and sliced into half-moon shapes about ¼” thick
400g Cauliflower, chopped into bite-sized pieces
1 can Chickpeas, drained and rinsed
400g Quinoa, cooked*
1 pkg. Lightlife Original Tempeh, sliced into ¼” slices
40g Golden raisins
120g Hummus
10g Minced garlic
Salt and pepper
Trader Joe’s Aijka seasoning (could also use favorite spicy/garlic seasoning)
Lemon slices
*NOTE: if you need this meal to be lower in carbs (or higher in volume), you can substitute and/or add cauliflower rice or another veggie in place of quinoa.
WHAT TO DO:
1. Preheat the oven to 350 degrees. Spray a few baking sheets with cooking oil spray.
2. Add beet slices, cauliflower, and chickpeas to baking sheets (keep separate if possible). Season beets with salt and pepper and cauliflower and chickpeas with TJ’s seasoning. Place in the oven and roast.
Chickpeas: 10 minutes, they’re ready to come out when starting to brown
Beets: 15-20 minutes, they’re ready to come up when edges are getting a bit crispy and centers are getting soft.
Cauliflower: 25-30 minutes, they’re ready when soft and starting to brown.
3. Prepare the chard by chopping ends into small half-moon-shaped pieces and chopping or ripping leaves into bite-sized pieces.
4. Spray a large skillet with cooking oil spray and heat on medium. Add the minced garlic until it starts to brown ever so slightly and then add the chard ends, moving around the pan continuously. Add the chard leaves and sauté until soft. (If anything starts to stick to the pan, you can use water to deglaze the pan.)
5. Remove chard mix from the pan and place in a bowl. Spray pan with cooking oil spray and pan roast tempeh slices for a couple of minutes on each side or until starting to brown. (If you have an air fryer, you can also place pieces on a piece of foil and place in the air fryer at 350 degrees for 3-5 minutes.)
6. Once all veggies are cooked, separate all ingredients into 4 separate bowls (if you want to be exact, you can weigh the final cooked weight of each and divide by four) and add 100g of cooked quinoa to each bowl.
7. Squeeze a slice of lemon over top and garnish with 30g of hummus and 10g of raisins per serving.
MACROS PER SERVING: 25P/9F/70C, 436 calories ( and 18g of fiber!)
You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe: Plant-based Buddha Bowl”.
TRY IT: To further increase the protein content add meatless crumbles to the mix (for a plant-based or vegetarian option). This recipe would also be great with a serving of goat cheese or feta (which would add extra protein!). Or, if you do eat meat and want to add more protein, we recommend lean ground chicken, turkey, or salmon for this dish.
For more easy, macro-friendly recipes like this one, be sure to download our free meal prep cookbook, Everyday Macros. It’s full of batch recipes and meal ideas for your whole week! These other macro-friendly plant-based recipes are also great for easy meal prep: