Thai Peanut Sweet Potato Buddha Bowl Recipe

Buddha bowls have become increasingly popular for good reason – they offer a balanced, nutritious meal that’s as visually appealing as it is satisfying. This Thai Peanut Sweet Potato Buddha Bowl combines the earthy sweetness of roasted sweet potatoes with fresh, crisp vegetables and a rich, creamy peanut dressing that brings everything together with bold Thai-inspired flavors.

The beauty of this recipe lies in its versatility and nutritional completeness. Each component serves a purpose: the sweet potatoes provide complex carbohydrates and beta-carotene, the variety of vegetables offers different vitamins and minerals, and the peanut dressing adds healthy fats and protein. The result is a meal that will keep you satisfied for hours while nourishing your body with wholesome ingredients.

Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Serves: 4

Ingredients

For the Roasted Sweet Potatoes:

  • 2 large sweet potatoes (about 2 pounds), peeled and cubed into 1-inch pieces
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

For the Buddha Bowl Base and Toppings:

  • 4 cups cooked brown rice or quinoa, cooled
  • 3 cups purple cabbage, finely shredded
  • 2 large carrots, julienned or grated
  • 1 red bell pepper, thinly sliced
  • 1 English cucumber, diced
  • 1 cup frozen shelled edamame, thawed
  • 1 large ripe avocado, sliced just before serving
  • 1/3 cup fresh cilantro leaves, roughly chopped
  • 1/3 cup roasted peanuts, roughly chopped
  • 4 lime wedges for serving
  • Optional: 1 cup bean sprouts, 1 cup snap peas (blanched)

For the Thai Peanut Dressing:

  • 1/2 cup natural peanut butter (smooth or chunky)
  • 1/4 cup rice vinegar
  • 3 tablespoons low-sodium soy sauce or tamari
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons honey or pure maple syrup
  • 2 tablespoons fresh lime juice (about 1 large lime)
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, finely grated
  • 1/2 teaspoon red pepper flakes (adjust to taste)
  • 1/4 teaspoon salt
  • 3-5 tablespoons warm water (for thinning)

Instructions

Prepare the Roasted Sweet Potatoes:

  1. Position a rack in the center of your oven and preheat to 425°F (220°C). Line a large rimmed baking sheet with parchment paper for easy cleanup.
  2. In a large mixing bowl, combine the cubed sweet potatoes with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper. Toss thoroughly until all pieces are evenly coated with the oil and spices.
  3. Spread the seasoned sweet potatoes in a single layer on the prepared baking sheet. Avoid overcrowding, which can cause steaming rather than roasting. Use two baking sheets if necessary.
  4. Roast for 20-25 minutes, flipping the pieces halfway through cooking time with a spatula. The sweet potatoes are done when they’re tender when pierced with a fork and have golden-brown, slightly caramelized edges.
  5. Remove from oven and let cool slightly while you prepare the other components.

Make the Thai Peanut Dressing:

  1. In a medium bowl, whisk together the peanut butter, rice vinegar, soy sauce, sesame oil, honey, and lime juice until well combined. The mixture will be quite thick at this stage.
  2. Add the minced garlic, grated ginger, red pepper flakes, and salt. Whisk until evenly distributed.
  3. Gradually add warm water, one tablespoon at a time, whisking constantly until the dressing reaches your desired consistency. It should be pourable but still coat the back of a spoon. You may need anywhere from 3-5 tablespoons of water depending on the thickness of your peanut butter.
  4. Taste and adjust seasonings as needed. Add more lime juice for brightness, honey for sweetness, soy sauce for saltiness, or red pepper flakes for heat. Set aside until ready to serve.

Prepare the Fresh Vegetables:

  1. While the sweet potatoes are roasting, prepare all your fresh vegetables. Finely shred the purple cabbage using a sharp knife or mandoline slicer. For the carrots, use a julienne peeler or grate them on the large holes of a box grater.
  2. Slice the red bell pepper into thin strips, removing all seeds and white pith. Dice the cucumber into small, uniform pieces.
  3. If using frozen edamame, place them in a colander and rinse with warm water to thaw, then pat dry with paper towels.

Assemble the Buddha Bowls:

  1. Divide the cooked and cooled rice or quinoa evenly among four large bowls, creating a base in each bowl.
  2. Arrange the roasted sweet potatoes, shredded cabbage, julienned carrots, sliced bell pepper, diced cucumber, and edamame in separate, colorful sections over the rice. The key to an attractive Buddha bowl is creating distinct sections rather than mixing everything together.
  3. Just before serving, slice the avocado and add to each bowl. Sprinkle with fresh cilantro and chopped roasted peanuts for added texture and flavor.
  4. Drizzle each bowl generously with the Thai peanut dressing, or serve the dressing on the side for individual preference. Provide lime wedges for additional brightness.

Recipe Variations and Substitutions

Protein Options:

While this bowl is naturally vegetarian and provides protein from edamame and peanuts, you can easily add grilled chicken, baked tofu, tempeh, or hard-boiled eggs for additional protein.

Vegetable Substitutions:

Feel free to substitute or add other vegetables based on what’s in season or your personal preferences. Blanched broccoli florets, snap peas, shredded Brussels sprouts, or thinly sliced radishes all work beautifully.

Grain Alternatives:

While brown rice and quinoa are excellent choices, you can also use cauliflower rice for a lower-carb option, or try farro, bulgur wheat, or wild rice for different textures and flavors.

Nut-Free Version:

If you have nut allergies, substitute the peanut butter with sunflower seed butter or tahini, and replace the chopped peanuts with roasted sunflower seeds or pumpkin seeds.

Storage and Meal Prep Tips

This Buddha bowl is excellent for meal preparation. Store each component separately in airtight containers in the refrigerator:

  • Roasted sweet potatoes: Up to 4 days
  • Cooked grains: Up to 5 days
  • Prepared vegetables: Up to 3 days
  • Thai peanut dressing: Up to 1 week

When ready to eat, simply assemble the bowls and add fresh avocado and dressing. For best results, bring components to room temperature or gently warm the sweet potatoes and grains before serving.

Nutritional Benefits

This Buddha bowl is a nutritional powerhouse. Sweet potatoes are rich in vitamin A, fiber, and potassium. The variety of colorful vegetables provides antioxidants, vitamins C and K, and folate. Edamame offers complete protein and fiber, while the peanut dressing contributes healthy monounsaturated fats and additional protein. The combination creates a balanced meal with approximately 520 calories, 15 grams of protein, and 12 grams of fiber per serving.

Dietary Considerations:

This recipe is naturally vegetarian and can easily be made vegan by substituting maple syrup for honey. It’s also gluten-free when made with tamari instead of soy sauce and served over rice or quinoa.

This Thai Peanut Sweet Potato Buddha Bowl proves that healthy eating doesn’t have to be boring or time-consuming. With its vibrant colors, varied textures, and bold flavors, it’s a meal that satisfies both your nutritional needs and your taste buds.

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