Chili and Lime Roasted Meatless Buddha Bowl

Leyla Shamayeva, MS, RD
Total Time 35 min
Prep 15 min, Cook 20 min
Yield 2 bowls (256 calories)

Going meatless just once a week may reduce your risk of heart disease and stroke—some studies cite up to 21 percent reduced risk! That's because less meat means more room for veggies, beans, nuts, and whole grains, all staples of a heart-healthy eating plan.

This meatless buddha bowl is an example of a meal you'll want to enjoy more often. It's so simple to put together and has a whopping 17 grams of fiber (that's about 70 percent if you're shooting for the minimum recommended 25 grams a day) and 19 grams of protein, not to mention plenty of vitamins and minerals. A dash of olive oil while cooking and in the dressing helps with nutrient absorption, especially iron and fat-soluble vitamins A, D, E, and K.

Ingredients

  • 1/2 cup cooked chickpeas
  • 1/4 cup sweet yellow corn
  • 1/4 cup butternut squash, cubed
  • 1 tablespoon lime juice
  • 1 teaspoon lime zest
  • 1/2 tablespoon olive oil
  • 1 tablespoon cilantro, finely chopped
  • 1 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons walnuts, chopped and toasted
  • 6 medium Brussels sprouts, thinly sliced
  • 1 cup kale, finely chopped
  • 1 tablespoon lemon juice
  • 1 teaspoon dijon mustard
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 cup black olives, halved

Preparation

1. Preheat oven to 350F.

2. Line a baking sheet with parchment paper.

3. In a small bowl, combine chickpeas, corn, and butternut squash. Toss with the lime juice, zest, olive oil, cilantro, chili powder, salt, and pepper.

4. Transfer to the parchment lined baking sheet and let roast in the oven for 15-20 minutes, until you can pierce the butternut squash through with a fork.

5. Line a separate baking sheet and arrange the chopped walnuts on it.

Toast them in the oven for 3-5 minutes, keeping a close eye to make sure they don't burn. They should be slightly golden when you remove them. Set them aside to cool.

6. Prepare the salad while the beans and veggies are cooking. Slice the Brussels sprouts to give them a slaw-like texture. Toss together with the kale, lemon juice, mustard, and salt. Keep refrigerated until you're ready to eat so that the flavors marry.

7. Once you have all of your components, assemble the buddha bowl. Arrange the Brussels and kale salad, chili roasted beans and vegetables, and olives and enjoy.

Ingredient Substitutions and Variations

This dish is pretty versatile. You can swap out chickpeas for another favorite bean, like cannellini or black beans. Sweet potatoes make a nice sub for the butternut squash, providing the same antioxidant, beta-carotene, in its bright orange flesh.

Cooking and Serving Tips

This recipe doesn't call for a specific type of kale—you can use whichever variety is available and won't break the bank.

If you'd like to decide based off flavor, know that curly kale has more of a peppery flavor, while dinosaur kale is on the sweeter side. Russian kale has aspects of both sides.

When it comes to the beans and corn, don't hesitate to use canned to save on time. They're quite nutritious given that they're packed at peak freshness.

Just make sure to rinse before use, to get rid of excess sodium.

You're going to end up with a lot of food in your bowl... but also a lot of leftover ingredients you didn't use. What are you going to do with all the excess butternut squash, chickpeas, and kale? You can experiment with other recipes or cook up a bigger batch using everything you have and enjoy variations on the original throughout the week. Omit the olives and add a can of tuna one day, for example. (Although, the chickpeas and corn on their own make for a satisfying, crunchy, fiber-rich snack, so you may run out of those sooner than you think.)

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