Broccoli Chickpea Chipotle Buddha Bowl

Broccoli Chickpea Chipotle Buddha Bowl PinThis Broccoli Chickpea Chipotle Buddha Bowl is easy, fast, oil-free, low-calorie, nutritious and delicious. It’s a great recipe if you’re in a hurry and watching your calories.

Since I stepped up my gym workouts, I’ve been wanting a high protein lunch that’s fast and easy to prepare. I made this one before my workout so it was ready when I got back from the gym. If I don’t plan ahead like this, I find myself eating the first thing I see when I get home instead of the best thing for a post-workout meal.

This is the second Buddha Bowl I’ve created after Amelia encouraged me to take on this Buddha Bowl project. The last one was the Cauliflower Chickpea Buddha Bowl and it was also amazing!

Most Buddha Bowls are neatly arranged with each ingredient placed separately in the bowl over rice, quinoa, barley, greens, etc. But it takes a lot more time (and pots) to prepare everything individually and assemble them when everything is done. I prefer the one-pot variety to save time and generate fewer dirty dishes. Maybe my next one will follow the rules…but I’m not much of a rule follower…

I created this Buddha Bowl with the ingredients we had on hand. We always have onions and garlic, but today we also had broccoli and red cabbage. They add a lot of color and antioxidants.

Red cabbage is one of the best foods you can eat for preventing and fighting cancer. The brighter color a food is, the more antioxidants it has. That means red cabbage has more than green cabbage. Plus, I like the taste of red cabbage better than green, although both are delicious in the right recipe.

I like to sauté my onions and garlic separately so they get a little extra tender, but you can probably put everything in the pot at the same time and cook it all together. That’ll make it a little easier.

Steam frying is the key to sauteing veggies without oil. You need to use a generous amount of vegetable broth, and cover the pan so the moisture doesn’t evaporate. We try to cook without oil as much as possible, and there’s really no need to use it when you’re sauteing veggies. It just adds a lot more calories without much other benefit.

Despite the common myth, your body does not need fat from processed oils. You get all the fat you need from unprocessed plants. Oils may even contribute to heart disease and several kinds of cancer.

If you don’t have any chipotle seasoning on hand, you can swap that out for chili powder or some spicy Thai hot sauce.

You can eat this dish without the brown rice…it’ll just decrease the number of servings. Personally, I love brown rice, and it’s far better for you than white rice. Brown rice has been shown to help with weight loss and type 2 diabetes, while white rice can make both of those worse.

However you decide to prepare this Broccoli Chickpea Chipotle Buddha Bowl recipe, I’m sure you’ll enjoy the variety of tastes, textures and colors. Let us know how it turned out in the comments below!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.


Cauliflower Chickpea Buddha Bowl

Cauliflower Chickpea Buddha Bowl PinThis Cauliflower Chickpea Buddha Bowl recipe was inspired by a trip to a plant-based restaurant in Cuenca, Ecuador. It’s one of our favorite restaurants in Cuenca and they have several Buddha Bowls on their menu.

The co-owner and chef, Paul, backpacked throughout South America and ended up in Montevideo, Uruguay where he got a job as a chef in a plant-based restaurant. He returned to Cuenca with one of his co-workers and they opened their own plant-based restaurant called Café Libre. It’s what I would call gourmet vegan food (except for a couple of items that contain eggs).

Not only is the food delicious, it’s also presented in a way that is sure to draw your phone from your pocket so you can take a picture and share it with your friends on Facebook. It’s that good!

This Cauliflower Chickpea Buddha Bowl recipe is my own creation, made with some of my favorite ingredients and spices. Amelia usually makes our new recipes, but she put me in charge of the Buddha bowls since I love them so much.

We had some cauliflower that needed to be used so that’s where I started. Paul has a chickpea Buddha Bowl on the Café Libre menu and we had a can of chickpeas (garbanzo beans) in the cupboard so that was ingredient number two.

We always have onions, garlic and chili peppers on hand so those were natural choices. I also like to add mushrooms for their chewy texture. Baby bellas are our favorite type and we usually have some of those in the fridge.

Swiss chard is a very nutritious dark leafy green, and recipes like this are a good way to add dark leafy greens to your diet. Kale, spinach or a combination would also be great. You could also skip the swiss chard and pair this with a dark leafy green Hearty Side Salad or a low calorie Spinach Salad.

Most of the time, we sauté with vegetable broth to reduce the calories (1 tablespoon has 120 calories) and also because oil isn’t a whole food. There is also a lot of evidence that oil may be as bad for our health as any other fatty food. Dr. Michael Greger thinks of “oil as the table sugar of the fat kingdom” and Mic the Vegan calls it the Vegan Killer.

From a calorie perspective alone, we think it’s worth avoiding oil if possible. And there’s absolutely no need to sauté with oil when steam frying with vegetable broth (or vegetable bouillon or water or wine) works just as well.

The remaining ingredients give the mixture its flavor and a lot of extra nutritional benefits. Lime is loaded with vitamin C and antioxidants. Apple cider vinegar has been shown to help with weight loss, turmeric has been shown to fight cancer and spices in general are loaded with antioxidants that have been shown to fight aging and all sorts of cancers.

I like a little sweetness to go with my spicy so I added some agave. Normally I would use maple syrup, but we didn’t have any (sniff sniff). You can skip this to reduce the calories and the liquid sugar. You can also skip the salt if that’s a concern (especially if you have high blood pressure or kidney disease), but it helps bring out the other flavors.

This is a great one-pot lunch recipe that you can make ahead of time and eat it cold or heat it up the next day. I made this a two serving recipe, but if you serve it over 3/4 cup of brown rice, you can get 4 servings out of it.

This Cauliflower Chickpea Buddha Bowl recipe is a nutrition powerhouse that’s loaded with healthy sources of protein, carbs and fat. It’ll keep you satisfied and powered until dinner. Enjoy!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.


Popcorn with Lime Juice

Popcorn with Lime Juice PinThis Popcorn with Lime Juice recipe is a great low calorie snack. The lime juice gives the popcorn a delicious flavor with minimal calories and some extra Vitamin C.

For oil-free popcorn, use an air popper (without the butter, obviously). Or, you can make it in a pan on the stove using 1 tbsp of vegetable oil. That adds some additional calories and oil certainly isn’t a whole food, but we haven’t figured out how to make oil-free popcorn on the stove yet. If  you know how, please let us know!

We learned about the lime juice trick on a trip to Ecuador. Some restaurants serve popcorn with lime wedges as a table snack. I don’t know why we never thought of squeezing fresh lime juice over popcorn since we love corn chips with lime, but it never occurred to us.

The lime juice gives the popcorn a tangy, almost buttery, flavor. It also gives something for your salt to stick to, if you like salt on your popcorn.

We recommend using organic popcorn.

Popcorn with Lime Juice not only tastes better than the conventional topping, but it’s also much lower calorie and healthier. Enjoy!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.


Vegan Pad Thai

Vegan Pad Thai PinBefore embarking on our plant-based journey, it never occurred to me that we could make our own Pad Thai at home. I always saved it for my occasional trip to a Thai restaurant. But this Vegan Pad Thai with tofu is even better than restaurant Pad Thai! Plus, it’s made without oil!

Super firm tofu works well in this recipe. It has more of a meaty texture and holds together better while stirring the noodles into the mixture.

We used Annie Chun’s Gluten-Free Pad Thai Rice Noodles. They’re delicious and easy to prepare. Just soak them in hot water for about 10 minutes and they’re ready to eat.

Sprinkle a few crushed peanuts and squeeze a lime wedge over the top for a real authentic restaurant experience.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.