Bowl — Recipe 24 of 60
Sunflower Seed & Roasted Vegetable Buddha Bowl
A vibrant, nourishing Buddha bowl that uses toasted sunflower seeds as the main protein and fat source alongside a colorful mix of roasted vegetables. Filling, balanced and completely plant-based — this bowl covers all your nutritional bases in one beautiful meal.
Nutrients (per serving)
- Calories
- ~480kcal
- Protein
- ~16g
- Carbs
- ~58g
- Fat
- ~20g
Ingredients
What you need
- 015 tbsp sunflower seeds, toasted
- 022 tbsp pumpkin seeds, toasted
- 031 tbsp black chia seeds
- 04200g cooked brown rice or quinoa
- 051 medium sweet potato, cubed
- 061 medium zucchini, sliced
- 071 handful of cherry tomatoes
- 081 handful of spinach or rocket
- 092 tbsp olive oil for roasting
- 101 tsp cumin powder
- 111 tsp paprika
- 12Salt and pepper to taste
- 13For the dressing:
- 142 tbsp tahini or sunflower seed butter
- 151 tbsp lemon juice
- 161 tsp honey or maple syrup
- 171 clove garlic, minced
- 182–3 tbsp water to thin
Instructions
How to make it
- 01
Preheat oven to 200°C.
- 02
Toss sweet potato cubes and zucchini slices with olive oil, cumin, paprika, salt and pepper until evenly coated.
- 03
Spread on a lined baking tray in a single layer and roast for 25–30 minutes until golden and tender, turning once halfway through.
- 04
While vegetables roast, toast sunflower seeds and pumpkin seeds in a dry pan for 3–4 minutes until golden. Set aside.
- 05
Prepare the dressing by whisking together tahini, lemon juice, honey, garlic and water until smooth and pourable. Add more water if too thick.
- 06
Assemble the bowl starting with a base of brown rice or quinoa.
- 07
Arrange roasted vegetables, fresh cherry tomatoes and spinach or rocket around the bowl.
- 08
Scatter toasted sunflower seeds and pumpkin seeds generously on top.
- 09
Sprinkle chia seeds over everything.
- 10
Drizzle the tahini dressing over the entire bowl and serve immediately.
The science
Why it's good for you
Buddha bowls are one of the most nutritionally complete meals you can assemble because they combine complex carbohydrates, plant protein, healthy fats and a wide variety of micronutrients in a single dish. Sunflower seeds are the nutritional highlight here — rich in vitamin E, selenium, magnesium and plant-based protein that complement the fiber and beta-carotene from the roasted sweet potato. Pumpkin seeds add zinc and iron, while chia seeds contribute omega-3 fatty acids that reduce inflammation. The tahini dressing adds additional healthy fats that help your body absorb the fat-soluble vitamins from the vegetables. A complete, anti-inflammatory meal that is as beautiful to look at as it is good for you.