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Yellow lentil Indian Buddha bowl and raita bowl on a white surface with spoons in the background.

Yellow Lentil Indian Buddha Bowl

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.
5 from 1 vote
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Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Course: Main Course
Cuisine: Indian
Servings: 4
Author: Shilpa

Equipment

Ingredients

For the Sookhi Moong Dal Sabzi:

For the Jeera Rice:

For the Roasted Cauliflower:

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

Calories: 499kcal | Carbohydrates: 81g | Protein: 22g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 8mg | Sodium: 1301mg | Potassium: 666mg | Fiber: 10g | Sugar: 8g | Vitamin A: 430IU | Vitamin C: 73mg | Calcium: 166mg | Iron: 4mg
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