Rainbow Buddha Bowl With Quinoa

My sister sent me a photo of her lunch last spring and this explosion of colors was staring back at me. I asked what the rainbow was about and she texted back about meal prep and how pretty food makes you want to eat it. Two weeks later I finally tried making one myself and honestly I haven't looked back. Something about arranging vegetables in sections transforms lunch from boring into something you actually look forward to.

My roommate walked in while I was arranging the vegetables in these perfect little sections and laughed at how serious I was about making it look pretty. Then she made one herself the next day and sent me a picture of her rainbow arrangement. Now we both do this every Sunday afternoon standing at the counter with our cutting boards and music playing.

Ingredients

• Quinoa: Rinse it really well or you will taste the bitter coating and wonder what went wrong
• Chickpeas: Roast them with some spices if you want extra crunch but straight from the can works perfectly
• Red cabbage: Use a sharp knife or mandoline to get those thin slices that look like ribbons
• Carrots: Julienned looks beautiful but quick matchsticks work just as well
• Cherry tomatoes: Leave them whole if they are tiny or halve them so they do not explode when you bite down
• Yellow bell pepper: Red works too but something about yellow against the purple cabbage makes everything pop
• Cucumber: English or Persian are best because the skin is thin and soft
• Baby spinach: Fresh baby spinach is tender but kale works if you massage it first
• Avocado: The creamy element that ties all those crunchy vegetables together
• Pumpkin seeds: Toast them yourself in a dry pan for two minutes to wake up their flavor
• Sesame seeds: Regular or toasted both work but toasted adds this nutty richness
• Tahini: Stir the jar really well before measuring or you will get a watery top layer
• Lemon juice: Fresh makes all the difference here and bottled will taste flat
• Maple syrup: Honey works too but maple balances the tahini bitterness perfectly
• Garlic: Mince it fine so you do not bite into big raw chunks

Instructions

Rinse produce, clean cookware, and fill pots smoothly with flexible spray options for everyday cooking.

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Cook the quinoa:

Bring the water to boil then add quinoa and salt turn down to low and cover tightly for fifteen minutes until little tails appear on each grain then let it steam covered for five more minutes before fluffing with a fork.

Prep your rainbow:

While the quinoa simmers slice everything into thin pieces and arrange them on separate plates so you can see all your colors ready to go.

Whisk the magic sauce:

Combine tahini with lemon juice and maple syrup then add water one tablespoon at a time until it reaches pouring consistency then stir in garlic and salt until it tastes perfect.

Build your bowl:

Scoop warm quinoa into each bowl first then arrange your vegetables in sections around the edge like a colorful clock with chickpeas at noon and avocado at six.

Finish with flair:

Drizzle that creamy tahini dressing all over everything and sprinkle with both kinds of seeds right before serving so they stay crunchy.

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Last month I made these for my parents when they visited and my dad who usually calls rabbit food just kept eating without saying a word. Later he asked if I could teach him how to make the dressing which was basically his way of saying he loved it. Now he texts me pictures of his own rainbow bowls every week.

The Art of Arrangement

There is something meditative about placing each vegetable in its own section like you are painting a masterpiece on a plate. I have found that taking three extra minutes to make it look beautiful actually makes everything taste better somehow. Your brain starts expecting something good and then the food delivers on that promise.

Protein Swaps That Work

Chickpeas are perfect but sometimes I cube firm tofu and pan fry it until golden and crispy. Edamame adds this bright green pop and roasted sweet potato cubes make everything feel cozy and substantial. Even hard boiled eggs sliced thin work beautifully if you eat eggs and want something different.

Making Ahead Your Way

Sunday meal prep changed my relationship with lunch forever because I stopped defaulting to takeout or sad sandwiches. The trick is keeping everything separate in containers and assembling right before you eat. This way nothing gets soggy and each vegetable stays crisp and fresh.

• Store the quinoa separately from the vegetables and you can keep this for four days easily
• Wait to cut the avocado until the morning you plan to eat it for the best results
• Keep a small jar of tahini dressing in the fridge and you are halfway to lunch every single day

Quickly slice, dice, grate, and spiralize vegetables for salads, stir fries, and faster everyday meal prep.

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Hope this brings some color and joy to your lunch routine like it has for mine.

Recipe FAQ

→ What makes this bowl nourishing?

The combination of protein-rich quinoa and chickpeas, fiber-packed vegetables, and healthy fats from avocado and tahini creates a balanced meal. Each serving provides essential nutrients including carbohydrates, plant-based protein, and beneficial fats that help sustain energy levels throughout the day.

→ Can I prepare components in advance?

Absolutely. Cook quinoa and chop vegetables up to 2 days ahead. Store components separately in airtight containers in the refrigerator. Assemble bowls fresh when ready to eat, adding avocado and dressing just before serving to maintain optimal texture and freshness.

→ What protein alternatives work well?

Grilled tofu, tempeh, or edamame make excellent protein substitutions. Roasted sweet potato cubes or steamed broccoli can also boost substance. For non-vegetarian options, grilled chicken or shrimp pair beautifully with the tahini dressing and fresh vegetables.

→ How do I store leftovers?

Store assembled bowls without avocado and dressing for up to 2 days. Keep components in separate containers for best results. The tahini dressing can be refrigerated for up to a week - simply whisk again before serving as it may thicken when cold.

→ What can I add for extra flavor?

For a spicy variation, add sriracha or red pepper flakes to the dressing. Fresh herbs like cilantro, basil, or mint add brightness. Try adding pickled vegetables, roasted sweet potato, or a sprinkle of nutritional yeast for umami depth and additional nutrients.