Buddha bowl.

Buddha bowls are all over social media, and no wonder! The colourful creations are a real eye-catcher and bursting with flavour. In our Buddha Bowl recipe, we combine quinoa, hummus, vegetables, feta, and sesame seeds in one bowl for a delicious, balanced meal.  

Ingredients

• 120 g quinoa (or wholegrain/brown rice) 
• 100 g salad mix (or lambs’ lettuce, rocket or baby spinach) - washed 
• 200 g cherry tomatoes - halved 
• 1 yellow or red bell pepper – chopped into bite-sized pieces 
• ½ cucumber – chopped into bite-sized pieces 
• 200 g chickpeas in a jar, drained and rinsed or 200 g pre-cooked dried chickpeas (how to cook) 
• 12 olives pitted 
• ½ red onion - thinly sliced rings 

To serve 

• 180 g hummus (readymade – or you can make it yourself) 
• 120 g feta - cubed 
• Extra Virgin olive oil 
• 1 tbsp sesame seeds 
• Fresh herbs e.g. basil, parsley, mint – roughly chopped 

How to make it:    

1. Cook Quinoa: Rinse the quinoa with water in a sieve. Tip the rinsed quinoa into a saucepan and cover with 360ml cold water. Bring it to a boil and cook for 12-15 minutes (or according to the cooking instructions) or until all the water has evaporated and the grains have doubled in size. If using rice, cook as per the package instructions. 
2. Prep toppings: Roast the sesame seeds in a pan for about 3 minutes (be careful, they burn easily). 
3. Assemble bowl: Put the salad leaves in the bowl as a base. Then add the cooked quinoa in a corner of the bowls and tomatoes, cucumber, peppers, and chickpeas beside each other, leaving a space in the middle of your circle. Add the hummus in the middle of your bowl. 
4. To serve: Sprinkle the olives, red onions, and feta cubes on top and garnish the bowl with sesame seeds and fresh herbs. Drizzle some olive oil on top to finish. 

Why your body will thank you: 

This bowl is a balanced meal that provides fibre, carotenoids, and healthy protein: 

• Antioxidant-rich vegetables: tomatoes and peppers contain carotenoids, a plant compound responsible for the bright red, yellow, orange and purple colours of certain fruits and vegetables. Carotenoids act as antioxidants and may help to reduce breast cancer risk, especially when you eat lots of them! 
• High fibre:  The vegetables used for this recipe help you reach your daily fibre goal of 30g a day. There is increasing evidence that a diet high in fibre reduces breast cancer risk.  
• Plant protein: Quinoa and chickpeas are excellent sources of plant protein and a healthy alternative to red and processed meat, which could increase breast cancer risk. They are also rich in fibre, helping you reach the recommended 30 g a day. A high-fibre diet has been linked to a reduced risk of breast cancer. 

Your turn: 

Make this Bhudda Bowl, snap a picture, and share it with us on social media @breastcanceruk. We love seeing your creations! 

And if you enjoyed this recipe, you’ll love our free e-book, Organic Flavours, packed with more wholesome, organic recipes. Download it today and start exploring new ways to nourish your body. What are you waiting for? Get cooking.