Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl
by Tarla Dalal
The Urban Dictionary defines a Buddha Bowl as “a bowl which is packed so full that it has a rounded belly appearance on the top much like the belly of a Buddha.”
Commonly, the term is used to describe a salad lunch that’s chock-full of healthy ingredients, including veggies, beans or lentils, and at least one whole grain. So, it becomes a complete meal that can be enjoyed for lunch or dinner .
The Quinoa, Rocket Leaves and Chickpea Veg Salad is one such Buddha Bowl which consists of healthy fat, protein and carbs .
Quinoa is a nutritious whole grain, while rocket leaves give you iron, and chickpeas has protein .
Carrots are always good to have because they have a bunch of beneficial vitamins, especially vitamin A , which does wonders for your eyes and skin.
Olive oil and pumpkin seeds not only boost the appeal of the salad, but also give you a good amount of omega-3 fatty acids . This salad is not just filling but also very attractive, in appearance, taste and mouth-feel. So, go for it today itself!
Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl recipe - How to make Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
1 cup cooked quinoa
1 1/4 cups rocket leaves (arugula)
1 cup soaked and cooked kabuli chana (white chick peas)
1 1/4 cups coloured capsicum cubes
3/4 cup diagonally cut carrot
To Be Mixed Into A Dressing
2 tbsp olive oil
1 tbsp lemon juice
2 1/2 tsp honey
3/4 tsp sea salt (khada namak)
freshly ground black pepper (kalimirch) to taste
For The Topping
2 tbsp roasted pumpkin seeds
- Method
- Combine the quinoa, rocket leaves, kabuli chana, capsicum and carrot in a deep bowl.
- Just before serving, pour the dressing over it, toss it well and finally top it with pumpkin seeds and serve immediately.
| Energy | 511 cal |
| Protein | 15.3 g |
| Carbohydrates | 70 g |
| Fiber | 23.1 g |
| Fat | 21.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 1693.5 mcg |
| Vitamin B1 | 0.7 mg |
| Vitamin B2 | 0.3 mg |
| Vitamin B3 | 2.2 mg |
| Vitamin C | 131.9 mg |
| Folic Acid | 194.5 mcg |
| Calcium | 237 mg |
| Iron | 6.2 mg |
| Magnesium | 190.9 mg |
| Phosphorus | 592.6 mg |
| Sodium | 44.6 mg |
| Potassium | 998 mg |
| Zinc | 3.3 mg |
Is it safe to carry cut vegetables to office till lunch time? How can i ensure they remain fresh
Great Budha Bowl recipe which i eat for dinner quite often. Its a balanced healthy one dish meal which my husband also enjoys.