low fodmap buddha bowl

Mmmm buddha bowls are so comforting!  They’re fun to make, and I sometimes find myself staring at them before diving in – they can be so pretty depending on how creative you get and the colors and textures you choose to impart in your dish.  Enjoy and please see the notes section below for additional info.

Low-FODMAP Buddha Bowls with Low-FODMAP Tahini Dressing

Servings 3

Ingredients

  • ½ pound sweet potatoes, peeled and cut into 2″ to 4” thin sticks
  • 2 medium turnips, trimmed, peeled and cut into bite-sized pieces
  • 2 medium carrots, peeled and cut into coins
  • ¼ cup extra-virgin olive oil + 1 teaspoon
  • 1 tablespoon chopped fresh or dried thyme
  • 2 tablespoons chopped fresh or dried rosemary
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh sage
  • ¼ teaspoon sea salt or Kosher salt
  • 1 teaspoon freshly ground black pepper
  • 1/2 cup cooked brown rice (for 1 ½ cups cooked)
  • 3 cups sautéed spinach
  • 1 ½ teaspoons sesame seeds
  • 9 whole walnuts
  • ½ medium avocado, sliced into 1/8ths
  • ¾ cups pomegranate seeds (or less)

Low-FODMAP Tahini Dressing

3-4 servings

Ingredients:

  • 2 tablespoons tahini
  • 1 tablespoon extra virgin olive oil
  • 3 teaspoons maple syrup
  • 1/3 cup lemon and lime juice
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper
  • dash sea salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon warm water, divided

Instructions:

  1. Preheat oven to 475°F. Line a baking sheet with aluminum foil.
  2. Take prepared sweet potatoes, turnips and carrots and place them in a large bowl. Pour in ¼ cup oil and sprinkle in herbs, salt and pepper. Using a soup ladle or your hands, toss well to coat. Spread evenly on baking sheet and roast for 35 to 40 minutes in preheated oven, stirring every 10 minutes, or until vegetablesare cooked through and slightly browned on edges.
  3. While vegetables are roasting, make brown rice according to package directions. Once rice is cooked, use a spoon to add a ½ cup (or less) each and spread in an even layer to wide, shallow bowls.
  4. While rice is cooking, make tahini dressing: In a bowl whisk all dressing ingredients together except for water, until well combined. Whisk water in one teaspoon at a time. Add to a mason jar or other jar with tight-fitting lid.
  5. Once vegetables and rice are done, make your spinach. Heat a small skillet on medium heat and add 1 teaspoon Add spinach and cook, stirring, until spinach is wilted. Season with salt and pepper if desired, and toss again.
  6. As shown in recipe photo (or get creative and take on your own spin), to your bowls, layer in up to a ½ cup each of sweet potato (see notes) a ¼ cup to ½ cup each of turnips and carrots. Layer in spinach and sprinkle with sesame seeds. Layer in 3 walnuts each, one 1/8th slice avocado per bowl and up to a ¼ cup each pomegranate seeds. Serve with tahini dressing (up to 2 tablespoons per person for a low-FODMAP serving).

 

Notes

This Low-FODMAP Buddha Bowl recipe goes great with brown rice as well as quinoa, a ¼ cup boiled lentils*, ½ cup canned lentils or a ¼ cup canned* (drained and rinsed) chickpeas. *Low-FODMAP serving.

You may have leftover roasted vegetables from this recipe which is great as you can use them for later to add to a salad, add to a wrap or sandwich or have along with a healthy protein of choice.

Please note low-FODMAP servings below; anything more becomes moderate to high in FODMAPs.

  • Sweet potato = ½ cup
  • Tahini = 1 tablespoon
  • Pomegranate seeds = ¼ cup

Tahini dressing can be stored in a mason jar for up to 5 days. This dressing can be used on salads, in wraps, collard green wraps, mixed in with mashed potatoes, paired with lamb and spinach, added to baked coconut shrimp, to a tofu scramble and more.