Gut Friendly Buddha Bowl

Fiber-rich lentils and roasted veggies meet tahini-lemon dressing and a big scoop of kimchi or sauerkraut make a crave-worthy plant-based lunch built for your gut bacteria.

This is the lunch bowl that fixes your afternoon bloating!

If your afternoons involve rubbing your stomach and wishing you hadn't eaten lunch, this bowl is worth a try. It combines the two things your gut bacteria love most: plenty of fiber and fermented food. Fiber feeds your good gut bacteria, and kimchi or sauerkraut brings in live cultures on top. Together, they basically throw your microbiome a party! The kind that doesn’t end up in a hangover (haha).

And the best part? High fiber, healthy meals don't have to mean boring. This bowl is packed with flavor and texture, no "healthy but sad" vibes here!

Gut Friendly Buddha Bowl

Yield: 2 portions

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Ingredients

Lentils:

• 1 cup (2,5 dl) green or brown lentils, rinsed

• 2.5 cups (6 dl) vegetable broth or water

Veggies:

• 1 sweet potato, cubed

• 2 cups broccoli florets

• 1 red onion, sliced into wedges

• 2 Tbsp olive oil

• 0.5 tsp salt

• 0.3 tsp black pepper

• 0.5 tsp smoked paprika

Other:

• 0.5 cups kimchi or sauerkraut

• 1 tablespoons sesame seeds, for topping

Lemon-tahini dressing

• 3 tablespoons tahini

• 1 lemon, juiced

• 1 teaspoons maple syrup or honey

• 1 garlic clove, minced

• 3 tablespoons warm water, to thin

Preparation

1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment.

2. Roast the vegetables: toss the sweet potato, broccoli, and red onion with the olive oil, salt, pepper, and smoked paprika. Spread on the baking sheet and roast for about 25 minutes, until tender and caramelized at the edges.

3. Cook the lentils: combine the lentils and broth in a pot. Bring to a boil, then reduce to a simmer, cover, and cook for about 20 minutes, until tender but not mushy. Drain any excess liquid. You can also use ready-to-use lentils, to cut the preparation time! Also worth a try: roast the ready-to-use lentils with the veggies – they become nice and crispy!

4. Make the dressing: whisk together the tahini, lemon juice, maple syrup, and garlic. Add the warm water a splash at a time, whisking until smooth and easy to pour.

5. Parepare the bowls: divide the lentils between bowls, top with the roasted vegetables and a generous spoonful of kimchi or sauerkraut. Drizzle with the tahini-lemon dressing and finish with sesame seeds.

Tip: add the kimchi or sauerkraut right before eating so it stays cold and crunchy — and so the live cultures don't get warmed through by the rest of the bowl.

What about protein?

This bowl is already really nourishing on its own, but if you want to turn it into a more filling lunch or a post-workout meal, protein is easy to add without stealing the spotlight from the fiber and ferments:

• Tofu: / Tempeh: cube it and pan-fry until crispy, or roast it on the same sheet as the vegetables. Use marinated ones so you can skip seasoning and skip to the good part faster!

• Eggs: a soft-boiled or fried egg adds a soft contrast to the crispy roasted veg.

• Chickpeas: stir them in with the lentils, or roast them separately until spiced and crunchy.

• Greek yogurt or skyr: whisk a spoonful into the tahini dressing for a creamier, higher-protein sauce.

• Edamame: steam and toss in for a satisfying bite.

Any of these will work well — try a few and see what you like best or use different options for variation!

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