Indian Buddha Bowl with Spiced Yellow Lentils: A Rainbow of Flavors
This recipe creates a stunning and flavorful Indian-style Buddha Bowl, perfect for vegetarians. Packed with protein-rich yellow lentils and a variety of colorful veggies, it’s a complete and satisfying meal.
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This Indian Buddha Bowl brings together the warmth of spiced yellow lentils with fluffy cumin rice, roasted cauliflower, a cooling cucumber raita, and a vibrant vegetable salad. It is a satisfying and delicious vegetarian feast you will love.
This recipe is easy to follow and perfect for meal prep. With its vibrant presentation and delicious taste, it is also a great option for a kid-friendly lunch or a flavorful weeknight dinner.
Naturally gluten-free, this yellow lentil Buddha bowl offers a delicious and simple way to incorporate Indian flavors into your meal routine.
Ingredients
Moong Dal / Yellow Lentils: These small, golden lentils cook quickly and have a mild, slightly sweet flavor. You can substitute brown lentils for a slightly nuttier taste and chewier texture, but note they might require slightly longer cooking time.
Spices: This recipe utilizes a blend of warming and aromatic spices to create a flavorful lentil base.
Jeera Rice: Basmati rice is known for its long, slender grains and fragrant aroma. Cumin seeds add a warm, earthy note to the rice, perfectly complementing the spiced lentils.
Roasted Cauliflower: Ground cumin and smoked paprika create a simple yet flavorful spice rub for the roasted cauliflower. Smoked paprika adds a hint of smokiness that pairs well with the other ingredients.
Cucumber Raita: Plain yogurt is combined with fresh cucumber and aromatic mint leaves. The raita offers a refreshing contrast to the bold flavors of the Buddha bowl. Choose whole milk yogurt for a richer texture or low-fat yogurt for a lighter option.
Vegetable Salad: A medley of chopped vegetables, including tomatoes, cucumbers, bell peppers, and onions, adds color, crunch, and freshness to the bowl.
See the recipe card for the complete list of ingredients and quantities.
Step-by-step Instructions
Step 1: Heat oil; add cumin seeds and dry chili pepper. Saute for a few seconds. Add the grated ginger, green chili pepper, turmeric powder, coriander powder, red chili powder, and salt. Stir and cook for 30 seconds. Drain the soaked moong dal and add it to the pan. Add just enough water to cover the dal.
Step 2: Bring to a boil, then reduce heat, cover the pan, and simmer for 15-20 minutes, or until the dal is cooked through and most of the liquid has been absorbed. Turn off the heat and stir in lemon juice and cilantro.
Step 3: Rinse the basmati rice well until the water runs clear. Add it to a pot along with water, cumin seeds, and salt. Give it a quick stir. Bring to a boil, then reduce heat, cover the pot, and simmer for 18-20 minutes or until the rice is cooked through and fluffy.
Step 4: In a bowl, toss cauliflower florets with olive oil, cumin, paprika, salt, and pepper. Spread the cauliflower florets in the air fryer basket. Air fry at 400℉ for 12-15 minutes or until tender and slightly browned.
Step 5: In a bowl, whisk the yogurt until it is smooth. Combine grated cucumber, chopped mint leaves, and salt. Stir well and set aside.
Step 6: Chop the veggies into bite-sized pieces and transfer them to a bowl. Season with salt, pepper, and lemon juice.
Step 7: Divide the cooked jeera rice, yellow lentil sabzi, roasted cauliflower, and chopped vegetables among bowls. Serve with cucumber raita.
Expert Tips
- Rinse the basmati rice thoroughly to remove excess starch, which can lead to a mushy texture.
- Cut cauliflower florets into uniform size pieces to ensure even roasting.
- Make a larger batch of the lentils and rice to have leftovers for future meals. They can be used as a base for other dishes or reheated and enjoyed as a quick lunch option.
- Assemble the bowls just before serving. This ensures the other components retain their freshness and texture. Prepare all the elements in advance, then assemble the bowls when you’re ready to eat.
Storage Tips
This Buddha Bowl is perfect for meal prep! Cooked lentils, rice, and cauliflower can be stored in separate airtight containers in the fridge for up to 5 days. They can then be reheated gently on the stovetop or microwave.
Cucumber raita also keeps well for up to two days when stored in airtight containers in the fridge. Simply whisk the raita and make the salad before assembling the bowl.
Additionally, cooked lentils can be stored in the freezer for up to three months in the freezer. Thaw them overnight in the refrigerator before reheating on the stovetop or in a microwave.
Recipe FAQs
Certainly! Prepare and store individual components separately, then assemble the bowl just before eating.
Quinoa, red rice, farro, or buckwheat are all great substitutes.
This dish is not completely vegan, as raita is made using yogurt. To make it vegan, either make the raita with coconut yogurt or substitute it with tahini sauce.
Yes, this dish is excellent for meal prep. You can prepare all the components in advance and store them separately in the refrigerator. When ready to eat, simply assemble the bowl and enjoy!
This recipe is very versatile! For a different texture and flavor profile, you can swap the cauliflower for roasted broccoli, Brussels sprouts, sweet potatoes, or chickpeas.
More Buddha Bowl Recipes
- Looking for more plant-based goodness? Try Lentil Buddha Bowl for a hearty and earthy option, or dive into the delightful Eggplant and Chickpea Buddha Bowl bursting with Mediterranean flair.
- Craving something heartier? This Chicken Black Bean Burrito Bowl offers a satisfying blend of protein and Tex-Mex flavors, and this loaded nachos is perfect for your next gathering.
- Experience the goodness of this Vegetarian Green Goddess Power Bowl. Simple to prepare and loaded with vibrant greens, it’s an easy and delicious choice for a satisfying meal.
- This Chickpea tofu Buddha bowl is the perfect protein-rich, vegan lunch that’s easy to prep and entirely soy-free! Crispy chickpea tofu, savory vegetables, and a delicious peanut sauce (made without soy) come together for a satisfying meal.
If you tried this Yellow Lentil Indian Buddha Bowl Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below.
Equipment
- Large pot
Ingredients
For the Sookhi Moong Dal Sabzi:
- 1 cup moong dal split mung beans
- 1 tablespoon oil
- 1 teaspoon cumin seeds
- 1-2 dried chili pepper
- 1 teaspoon ginger paste
- ½ teaspoon turmeric powder
- 1 teaspoon coriander powder
- ½ teaspoon red chili powder adjust to your spice preference
- ½ teaspoon salt adjust as per taste
- ½ teaspoon garam masala
- 2 tablespoons cilantro
For the Jeera Rice:
- 1 cup basmati rice rinsed
- 1½ cups water
- 1 teaspoon cumin seeds
- 1 teaspoon salt adjust as per taste
For the Roasted Cauliflower:
- 1 head cauliflower cut into florets
- 1 tablespoon olive oil
- ½ teaspoon ground cumin
- ¼ teaspoon smoked paprika optional
- Salt and pepper to taste
For the Cucumber Raita:
- 1 cup plain yogurt
- ½ medium cucumber grated
- 1 tablespoon mint leaves finely chopped
- ½ teaspoon salt adjust as per taste
For the Vegetable Salad:
- 2 cups chopped vegetables of your choice tomato, cucumbers, bell peppers, onions
- A squeeze of fresh lemon juice optional
- Salt and pepper to taste
Instructions
- Make Sookhi Moong Dal Sabzi: Rinse the moong dal in water until the water runs clear. Soak the dal for 15-20 minutes.
- Heat oil in a pan over medium heat. Add cumin seeds and dry red chili pepper. Saute for a few seconds. Add the grated ginger and green chili pepper and cook for another minute. Add the turmeric powder, coriander powder, red chili powder, and salt. Stir and cook for 30 seconds.
- Drain the soaked moong dal and add it to the pan. Add just enough water to cover the dal. Bring to a boil, then reduce heat, cover the pan, and simmer for 20-25 minutes, or until the dal is cooked through and most of the liquid has been absorbed. Turn off the heat and stir in lemon juice and cilantro.
- Make Jeera Rice: Rinse the basmati rice well until the water runs clear. Add it to a pot along with water, cumin seeds, and salt. Give it a quick stir. Bring to a boil, then reduce heat, cover the pot, and simmer for 18-20 minutes or until the rice is cooked through and fluffy.
- Make Roasted Cauliflower: In a bowl, toss cauliflower florets with olive oil, cumin, paprika, salt, and pepper. Spread the cauliflower florets in the air fryer basket. Air fry at 400℉ for 12-15 minutes or until tender and slightly browned.
- Make Cucumber Raita: In a bowl, whisk the yogurt until it is smooth. Combine grated cucumber, chopped mint leaves, and salt. Stir well and set aside.
- Make the salad: Chop the veggies into bite-sized pieces and transfer to a bowl. Season with salt, pepper, and lemon juice.
- Assemble the Buddha Bowl: Divide the cooked jeera rice, yellow moong dal sabzi, roasted cauliflower, and chopped vegetables among bowls. Serve cucumber raita in a separate bowl or drizzle it on top.
Notes
- Rinse the basmati rice thoroughly to remove excess starch, which can lead to a mushy texture.
- Cut cauliflower florets into uniform size pieces to ensure even roasting.
- Make a larger batch of the lentils and rice to have leftovers for future meals. They can be used as a base for other dishes or reheated and enjoyed as a quick lunch option.
- Assemble the bowls just before serving. This ensures the other components retain their freshness and texture. Prepare all the elements in advance, then assemble the bowls when you’re ready to eat.
Nutrition
