Tuna and maftoul, cauliflower and dukkah eggs- Ravinder Bhogal’s buddha bowl recipes

Ravinder Bhogal’s Take on Buddha Bowls: A Flavorful Way to Reduce Waste

Ravinder Bhogal, a culinary enthusiast, shares her insights on Buddha bowls, which she describes as not just a trendy, healthy meal option, but also a delightful way to utilize leftovers. “For me, Buddha bowls are a joyful way to enjoy a balanced meal while efficiently using up any odds and ends lingering in the fridge,” she says.

Bhogal emphasizes that the perfect Buddha bowl consists of at least four components: cooked grains, protein, vegetables, and herbs, all harmonized with a zesty dressing. “I often throw in some pickles or condiments for an added twist,” she adds. The beauty of Buddha bowls, according to her, lies in their versatility—drawing inspiration from cuisines around the globe to keep meals exciting and varied.

To exemplify the art of Buddha bowls, Bhogal introduces her beetroot bowl, featuring pickled beets, beet hummus, spelt, and walnuts. For those who appreciate convenience, she notes that vacuum-packed roasted beets offer a mess-free alternative. “While freshly cooked beets are unparalleled, good-quality, pre-packed ones can save time,” she assures.

Here’s how you can recreate this vibrant dish:

**Beetroot Bowl Recipe:**
– **Prep Time:** 15 minutes
– **Pickling Time:** 1 hour+
– **Cook Time:** 45 minutes
– **Serves:** 4

**Ingredients:**
– 250g pearled spelt
– 600ml vegetable stock
– 1 small bunch flat-leaf parsley, roughly chopped
– Juice of 1 lemon
– Olive oil for drizzling and dressing
– 500g ready-cooked beetroot, cut into wedges
– 125g feta cheese
– 50g walnuts, roughly broken up

**For the Beet Hummus:**
– 300g ready-cooked beetroot
– 1 small garlic clove, peeled and finely crushed
– 2 tbsp sherry or red-wine vinegar
– 4 tbsp Greek yogurt
– 4 tbsp olive oil
– Sea salt and pepper

**For Quick Pickled Beetroot:**
– 100ml apple cider or white-wine vinegar
– 1 tbsp caster sugar
– 1 heaped tsp salt
– 1 tsp caraway seeds, toasted
– ½ tsp coriander seeds, toasted and lightly crushed
– 300g candy beetroot, very finely sliced
– 1 red onion, peeled and sliced into very fine rings

**Instructions:**
1. **Prep the Pickled Beetroot:** Whisk vinegar, sugar, salt, and spices with 200ml water until sugar dissolves. Place sliced beetroot and onion in a jar, pour over the pickling liquid, seal, shake, and leave at room temperature for an hour (or refrigerate for up to two weeks).
2. **Cook Spelt:** Combine spelt and stock in a saucepan, bring to a boil, then reduce heat. Cook for about 25 minutes until stock is absorbed and grains are tender. Mix in parsley, dress with lemon juice, and drizzle with olive oil.
3. **Make the Hummus:** Blend beetroot, garlic, vinegar, and yogurt until smooth. With the motor running, slowly drizzle in olive oil and season to taste.
4. **Assemble the Bowl:** On four plates, layer the spelt, top with hummus, and arrange beetroot wedges. Garnish with pickled beetroot, crumbled feta, walnuts, and an optional drizzle of oil.

Bhogal also highlights a dukkah-coated jammy eggs bowl that pairs perfectly with herby bulgur and roasted cauliflower. “Cauliflower is a social vegetable that brings together a medley of flavors,” she remarks.

For those looking for high-protein options, her tinned tuna, chickpea, and maftoul bowl offers a nutritious post-gym meal. “I make this dish at least once a week,” she reveals.

Bhogal’s innovative approach to meals not only prioritizes flavor and nutrition but also addresses the importance of reducing food waste. Through Buddha bowls, she encourages us to clean out our fridges creatively. “Grab a fork and dive in,” she invites.