All recipes are deliciously vegan

Viva!
Facebook iconTwitterYoutubeInstagram

Buddha Bowl Super Salad with a Choice of Three Dressings

gluten free
wheat free
kid friendly
quick meals, fast feeds
low fat low sugar, diabetic friendly
cheap as chickpeas
1 spoon difficulty rating

10-15 minutes

40 minutes from scratch, 10 if using pre-cooked, chilled grains

Serves: As many as you wish

Buddha Bowl Super Salad with a Choice of Three Dressings

A creative and easy way to use cooked wholegrains - tasty, healthy, filling and nutritionally balanced.
It's also really adaptable - alfalfa and beansprouts are always available to buy or sprout at home as are other veg. It can be fancy or simple and can be made according to your financial and health needs - see below

CAN'T COOK, WON'T COOK? Try
pre-cooked wholegrains in sachets - widely available in most supermarkets and healthfood shops - try brown rice; quinoa; couscous; bulghur; wholegrain mixtures.
leftover home-cooked wholegrains, as above
ready-made vinaigrette, eg French or Balsamic. For an omega-3 boost, add a glug of cold-pressed rapeseed oil to the dressing (Aldi's is excellent and good value) or a handful of walnuts to the salad

 

Budget - use cooked pulses and cheaper vegetables and nuts/seeds, eg sunflower or sesame
Raw - this could be completely raw, eg using sprouted grains and pulses (check out this link) and only fresh vegetables (some could also be put in a dehydrator) 
Diabetic/low-fat - use the third dressing - and go easy on avocado, seeds and nuts.
Nut-free - omit nuts (and seeds if they are also an allergen for you)
Gluten-free - use rice, quinoa or millet. Use tamari (gluten and wheat-free soya sauce). Avoid flavoured tofus etc, as these usually contain wheat. Replace smoked tofu with plain tofu, cubed, fried and drizzled with tamari (GF soya sauce)
Soya-free - avoid ingredients such as fresh soya beans or soya sauce

 

Ingredients: 

  • 225g/8oz raw wholegrains (eg brown rice; quinoa or millet) OR 450g/1lb pre-cooked wholegrains (2 pouches if using). See notes above
  • 2 tbsp toasted sunflower seeds
  • Large handful of Pak Choi or Cos lettuce, shredded
  • 1 red pepper, diced or thinly sliced into strips
  • 2 sticks celery, diced
  • 1 large carrot, grated
  • 1 tin beans - eg kidney or flageolet - drained and rinsed (or 250g home cooked beans)
  • 30g/1oz walnuts or other nuts, chopped or halved

Other options - choose a handful of some of these, according to appetite, taste and budget

  • Chopped avocado
  • Rocket leaves, chopped with scissors
  • Lightly steamed asparagus spears
  • Steamed and cooled fresh soya beans OR broad beans OR peas
  • Artichoke hearts - in brine or oil
  • Sundried tomatoes, roughly chopped
  • Alfalfa or other fresh sprouts
  • Pumpkin seeds
  • Almonds
  • Chopped dates or unsulphured apricots
  • Sprinkling of nutritional yeast flakes
  • Thinly sliced smoked tofu
  • Marinated tofu pieces
  • Arame (dried sea vegetable) soaked in water then rinsed and drained - a small handful per person
  • Grilled tempeh

Dressings: (these quantities can easily be halved or quartered)

1. Mediterranean & Omega-3

  • 60ml/4 tbsp extra virgin olive oil
  • 110ml/7 tbsp mixed omega-3 oil or linseed (flax) oil
  • 90ml/6 tbsp Balsamic vinegar
  • 1 tsp Dijon mustard
  • ½ tsp date or maple syrup
  • 1 clove garlic, peeled and sliced into 2-3 chunks
  • 1 dsp nutritional yeast flakes (optional)
  • Salt and black pepper

 

2. Oriental Omega-3

  • 60ml/4 tbsp rice vinegar OR 2tbsp each of cider vinegar and water
  • 1 tbsp shoyu or tamari soya sauce 
  • 2 tbsp light miso
  • 1 tbsp sweet chilli sauce
  • 1½ tsp maple or date syrup
  • 2 tbsp fresh ginger, grated OR 2 tbsp pickled ginger, chopped
  • 60ml/4 tbsp toasted sesame oil
  • 110/7 tbsp mixed omega-3 oil or linseed (flax) oil

 

3. Low-Fat

  • 2 tbsp fresh lemon or lime juice
  • 2 tbsp Balsamic vinegar
  • 1½ tsp Dijon mustard
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 garlic clove, crushed

OR ready-made vinaigrette -see notes above

Method: 

1. Cook grain of your choice if you don't have leftovers - a vegan stock cube or little bouillon powder added to the cooking water enhances the taste, as does a little chopped fried onion/garlic plus some herbs. Allow to cool completely then chill for at least 20 minutes.

2. Make the dressing of your choice and set aside.

3. Mix all the salad ingredients including any optional extras into the cooked grains. Make it look pretty! Stir in the salad dressing and serve. Eat slowly and mindfully - savour each mouthful

.

Share on FacebookShare on Twitter

Did you know that Vegan Recipe Club is run by a charity?

Viva! is a UK-registered charity which educates people about the realities of factory farming and how it impacts our health, the planet and animals. Vegan Recipe Club is part of our project to make going – and staying – vegan really easy by providing amazing recipes which make even meat-eaters’ mouths water!

We’re doing it because veganism saves animals, protects our planet and is better for the environment and your health.

We don’t receive any government funding. We can only keep going with YOUR help. Please consider donating to Viva! to help us continue to offer these life-saving services.

New recipes

Displaying 1 - 37 of 37
Thai Aubergine Curry
This is a simplified version of a Thai street food dish. The combination of aubergine, lemongrass, tamarind, coconut milk, sugar...See recipe »
Glow In The Dark Tequila Jelly
This deliciously spooky recipe is courtesy of Viva!'s very own Dr Justine Butler! Have a look at her blog for...See recipe »
Mexican Halloween Hot Chocolate Cakes
This deliciously spooky recipe is courtesy of Viva!'s very own Dr Justine Butler! Have a look at her blog for...See recipe »
Golden Green Smoothie
This smoothie is such a treat and full of our favourites - pineapple, mango, banana and spinach! Give yourself a...See recipe »
Carrot Cake Smoothie
Indulgent and healthy... does it get any better!? Zingy oranges, vitamin-packed carrots and a warming hint of ginger and cinnamon...See recipe »
Emerald Elixir Smoothie
Give your body the boost it needs with this delicious health-giving smoothie. This recipe was developed by Viva!'s fabulous health...See recipe »
Morning Glory Smoothie
Start your morning the right way with this fresh, zingy, energising smoothie. This recipe was developed by Viva!'s fabulous health...See recipe »
Tahini Sauce
This sauce makes a perfect addition to so many dishes... pasta, curry, stew, salad, falafel, tagine, sandwiches, crispy tofu... well...See recipe »
Spicy Black Bean Soup
This recipe which is a cross between a soup and a stew happens to be one of our favourites at...See recipe »
Orange Steamed Pudding
The general cake method in vegan baking is to use a wet and dry mix, similar to when making muffins...See recipe »
Day of the Dead Margarita Cupcakes
This deliciously spooky recipe is courtesy of Viva!'s very own Dr Justine Butler! Have a look at her blog for...See recipe »
Orange Drizzle Cake
This is a such a deliciously moist, zingy, citrusy, cake-tastic creation... perfect for parties, afternoon tea or well, actually anytime!See recipe »
Zaalouk
Zaalouk is a traditional, aubergine-based, Moroccan side dish but we prefer to make it as a delicious main with all...See recipe »
Caramel Sauce
You can use this classic sauce in recipes or as a drizzle or topping for ice creams and desserts :)See recipe »
Kids' Lunchbox Ideas
Trying to think of ideas for the kids' lunchboxes can be a bit of a headache! We've put together some...See recipe »
Ultimate Hummus Recipe (including sesame-free option)
This hummus is well worth the effort! It's given in big-batch quantities so you can make it at the weekend...See recipe »
Monster 'Sausage', Cheese, Pesto & Roasted Pepper Sandwich
This is a delicious and filling sandwich for hungry kids, teenagers and adults! It can be enjoyed hot or cold...See recipe »
Coronation 'Chicken' Sandwich
Use this tasty filling in sandwiches, wraps, jacket potato and salads!See recipe »
Kids' Rice Cakes
​There are lots of delicious rice cake toppings for kids but here are a few ideas. For extra protein use...See recipe »
'Ham', Cheese & Salad Sandwich
This sandwich is a winner with all kids... its actually also one for the adults too :)See recipe »
Hummus, Cheese & Carrot Sandwich
This combination of ingredients works suprisingly well together... kids and adults alike will love this sandwich! Perfect for lunchboxes or...See recipe »
Kids' Pasta
This is a very easy and popular kids' pasta recipe with lots of different protein options! It's great in lunchboxes...See recipe »
BBQ 'Chicken' Slaw & Cheese Wrap
This wrap is one of our favourites! Indulgent and so tasty... it's a winner with all ages :)See recipe »
'Tuna' & Sweetcorn Sandwich
This is a great vegan, fishless alternative to this traditional sandwich. Perfect for lunchboxes or use the filling for jacket...See recipe »
Vegan Ricotta Cheese (nut-free)
Use this cheese every time you need a batch of ricotta in a recipe! If it's a sweet recipe then...See recipe »
Caramel Apple Crumble Pie
Add extra layers of deliciousness to your regular apple crumble with creamy caramel and shortcrust pastry :)See recipe »
Cheesy Black Bean Enchiladas
Enjoy a cheesy, black bean and veg-packed version of this classic Mexican dish!See recipe »
Mango Sticky Rice
This dessert is a spin on the Thai classic only with a little twist – adding lime zest changes everything!...See recipe »
Pizza Dough, Smoked Ajo Blanco & Basil
This has become something of a signature dish of sorts. It really came about because of my personal loathing of...See recipe »
Pitta Pizza
This is the quickest, easiest pizza ever! Enjoy choosing from a range of toppings or just keep it simple with...See recipe »
Blackberry Crumble
The perfect companion to a summer's afternoon. Pick your own blackberries and then enjoy this beautiful Blackberry Crumble! Top with...See recipe »
Chocolate Cupcakes with Buttercream Icing
Taken from our Cooking with Kids livestream demo, these Chocolate Cupcakes are easy to make and tasty absolutely delicious! You...See recipe »
Griddled Asparagus with Smokey Carrot & Béarnaise Sauce
This dish reminds me of my early years as a chef... making a traditional béarnaise was always a challenge as...See recipe »
Rum Truffles
This is an incredible versatile and flexible chocolate truffle recipe, it’s very smooth and creamy... you wouldn’t know it was...See recipe »
Sweet Potato, Spicy Black Beans & Guacamole
This is a great mid-week meal as it's easy, healthy and delicious. You can cheat all the way with this...See recipe »
Balinese Summer Curry
Fragrant, fresh, zingy and summery... what's not to love about this curry!See recipe »
Herby Quinoa Salad with Pomegranate and 'Feta'
This mezze bowl is so easy, fresh and delicious... be prepared to eat it all in one sitting!See recipe »