You must’ve heard many a times, “Eat the Rainbow” … When someone says “eat the rainbow,” they’re trying to explain, in a simplified way, that the color of your food can tell you a lot about its nutritional value and eating a variety of colors is one sure method to get as many of those vitamins and minerals as possible (and eat a broad, diverse amount of food in the process.) The phrase is actually an oversimplification of a real issue. It’s not difficult to get the vitamins and nutrients you need from a solid, balanced diet, but it can be difficult if you’re a picky eater, or have children who don’t exactly like to expand their horizons. The phrase is aimed at parents helping children adopt a more healthful diet. I’d say not only children but even adults too. I make this buddha bowl at home for lunch and neither my husband nor my son would give it a second look. They’re hard core meat eaters, and getting veggies and fruits down is a constant challenge. I can only successfully manage to sneak in some veggies into their meals but never a whole bowl of salad. And living with meat eaters my intake too goes down if I’m not mindful. So I do take the trouble to make myself my healthier meals. If you don’t take care of yourself no one else will. Putting something like together is easier than you think. A buddha bowl can be anything you want it to be, add your good fat, protein, fiber, a little crunch, a little creamy, a little carbs and you have a balanced meal. Not to mention a pretty looking one. My only hope being that someday watching me eat, my boys will want to eat it too.


  • Avocado
  • Edamame
  • Yellow cherry Tomatoes
  • Purple Cabbage
  • Cucumbers
  • Kale
  • Salad Leaves of choice
  • Sweet Potato
  • Sunflower Seeds
  • Puy Lentils ( black masoor dal )
  • 1 tbsp olive oil
  • 1/2 tsp turmeric powder
  • 1/2 tsp chilli powder
  • salt to taste

*Note : I personally dont like to add a dressing to this. When I’m eating this by myself, I really like to enjoy each vegetable for its natural flavour rather than masking it with another. The combination of all of them together is pretty balanced with bitter, sweet, tangy, creamy, crunchy and refreshing. So I feel it doesn’t really need anything, but I know many would need a dressing. In that case a squeeze of fresh lime and sea salt should be perfect. You wouldn’t want to eat a healthy salad and ruin it with calorie high dressing. 

Lets start with getting the lentils ready. Wash and soak the puy lentils ( black masoor dal )for 1and a half to 2 hours. Boil in salted water till soft. Strain and pat dry on a kitchen towel. In a small pan heat the oil, fry the dry lentils for a minute and then add the salt, turmeric and chilli powder. Fry for another minute and take off the heat. Set Aside.

Now lets get to the Sweet Potato Fries . Preheat the oven to 180C and line it with greaseproof paper. Scrub the sweet potatoes very well taking all the dirt off. Cut them length wise. place them on the baking tray and drizzle with olive oil and very lightly with salt. Toss and bake for 15 -20 mins or till golden brown. Set Aside.

In the mean time you can get the rest of the ingredients cut and ready.

Set the Edamame in a pot covered with water. Boil for 10 mins . Peel the pods and set the edamame aside.

Thinly slice the green cucumber and purple cabbage. Halve the yellow cherry tomatoes and cube the Avocado.

Tear roughly the Kale and Salad leaves.

To setup your buddha bowl place the kale and salad leaves at the bottom. Now start with the Fries first. Place them anywhere you like and them build the rest of the salad by placing the ingredients one next to the other. Sprinkle with the Sunflower seeds. Drizzle the (dressing if using one) over the salad and serve.


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