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Spinach quinoa Buddha bowl with avocado
Healthy lunch bowl with green vegetables and grains

Spinach quinoa Buddha bowl with avocado

Author: Flavelo
Recipes Vegetarian & Vegan Salads
A Buddha bowl isn't a strict recipe, but a philosophy: harmony of grain, vegetable, healthy fat, and protein in one bowl. In this version, the crunch of toasted pumpkin seeds and raw vegetables counterpoints the softness of the quinoa and avocado. A perfect example of how to make a complete meal from simple ingredients.
🕒 Prep Time 20 mins
🍳 Cook Time 15 mins
⌛ Total Time 35 mins
🍽️ Servings 2 servings
🔥 Calories 390 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Sieve
  • Saucepan
  • Frying pan for wilting
  • Knife, chopping board

Allergen Information

⚠️ No known allergens

Instructions

1 ✓

Rinse the quinoa thoroughly in hot water, then cook in double the amount of salted water (approx. 15 mins). Leave covered to rest.

Tip: Washing with hot water removes the bitter saponin layer.
2 ✓

In a frying pan, without fat, toast the pumpkin seeds until they start to pop. Set aside.

Tip: Toasting brings out the nutty aroma of the seeds.
3 ✓

In the same pan, heat a little oil and toss in the spinach. Stir for 1-2 minutes until it wilts.

Tip: Don't overcook, keep it bright green!
4 ✓

Halve the tomatoes, slice the avocado.

Tip: Sprinkle the avocado with lemon juice immediately to prevent browning.
5 ✓

Assemble the bowl: quinoa at the bottom, arranged in sectors with spinach, tomato, and avocado on top. Drizzle with olive oil and the remaining lemon juice, season with salt and pepper.

Tip: The flavours work best if the quinoa is still lukewarm.
6 ✓

Finally, sprinkle with the toasted pumpkin seeds.

Tip: The crunchy element (pumpkin seeds) provides textural contrast to the soft vegetables.

Recipe FAQ

Why wilt the spinach?
This way much more fits in the bowl (volume reduction), and its fibre structure becomes easier to digest.
The avocado is browning.
This is oxidation. The acidity of lemon juice slows this process, but it's best to cut it just before serving.

Ingredients

  • 200 g Quinoa
  • 150 g Fresh spinach
  • 1 pc Avocado (ripe)
  • 100 g Cherry tomatoes
  • 20 ml Olive oil
  • 15 ml Lemon juice
  • 20 g Pumpkin seeds (shelled)
  • 1 tsp Salt
  • 1 tsp Ground black pepper