A Buddha bowl is a nourishing, plant-based meal composed of small portions of grains, fresh vegetables, protein, and a flavorful dressing served in a single bowl. It has become a popular staple in modern kitchens for its versatility and ease of preparation, often served as a hearty lunch or a balanced dinner.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Quinoa (uncooked) (154 g)
- 200 g Tofu (200 g)
- 2 tbsp Olive oil (27 g)
- 2 cups Broccoli (166 g)
- 1 medium Carrot (60 g)
- 1 piece Avocado (200 g)
- 3 tbsp Tahini (49 g)
- 1 tbsp Lemon juice (15 g)
- 1 tsp Maple syrup (6.6 g)
- Salt, to taste
- Ingredients in total: 877 g
- Weight gained in cooking: 23 g (water soaked up)
- Net weight (cooked): 900 g · 2 servings of about 450 g
Method
- Rinse the quinoa thoroughly under cold water, then combine it with two cups of water in a small pot; bring to a boil, cover, reduce heat to low, and simmer for 15 minutes until the water is absorbed and the quinoa is fluffy.
- Press the tofu between paper towels to remove excess moisture, cut it into cubes, and toss them in a non-stick pan over medium heat with one tablespoon of olive oil until the sides are golden brown and crisp.
- Steam the broccoli florets in a pan with a splash of water for 4 to 5 minutes until they are bright green and tender-crisp.
- Whisk the tahini, lemon juice, maple syrup, and a splash of warm water in a small bowl until the dressing reaches a smooth, drizzling consistency.
- Assemble the bowls by dividing the cooked quinoa into two portions, then arrange the crispy tofu, steamed broccoli, shredded carrots, and sliced avocado on top of the grain base.
- Drizzle the prepared tahini dressing over the ingredients, season with salt to taste, and serve immediately.
Nutrition
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Calories | 835 kcal | 186 kcal |
| Protein | 27.7 g | 6.16 g |
| Water | 289 mL | 64.3 mL |
| Sodium | 69.1 mg | 15.4 mg |
| Total Carbohydrates | 76 g | 16.9 g |
| Total Fat | 51.3 g | 11.4 g |
| Sugar | 7.1 g | 1.58 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Iron | 12.5 mg | 2.77 mg |
| Calcium | 555 mg | 123 mg |
| Magnesium | 256 mg | 56.8 mg |
| Potassium | 1,515 mg | 337 mg |
| Iodine | 1 mcg | 0.22 mcg |
| Phosphorus | 743 mg | 165 mg |
| Zinc | 6.18 mg | 1.37 mg |
| Chloride | 51.3 mg | 11.4 mg |
| Selenium | 35.7 mcg | 7.93 mcg |
| Copper | 1.28 mg | 0.28 mg |
| Fluoride | 0.078 mg | 0.017 mg |
| Manganese | 3.14 mg | 0.7 mg |
| Molybdenum | 32 mcg | 7.11 mcg |
| Chromium | 13 mcg | 2.89 mcg |
Fats
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 7.17 g | 1.59 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 28.1 g | 6.24 g |
| Omega-3 Fatty Acids | 0.86 g | 0.19 g |
| Polyunsaturated Fat | 13.3 g | 2.96 g |
| Omega-6 Fatty Acids | 12.5 g | 2.77 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.88 g | 0.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 26.5 g | 5.89 g |
Fibre
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Fiber | 17.7 g | 3.93 g |
| Soluble Fiber | 4.3 g | 0.96 g |
| Insoluble Fiber | 14.4 g | 3.21 g |
Vitamins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 89.8 mg | 19.9 mg |
| Folate (B9) | 320 mcg | 71.1 mcg |
| Niacin (B3) | 5.22 mg | 1.16 mg |
| Vitamin A | 284 mcg RAE | 63.1 mcg RAE |
| Thiamin (B1) | 0.8 mg | 0.18 mg |
| Vitamin B6 | 0.92 mg | 0.21 mg |
| Riboflavin (B2) | 0.67 mg | 0.15 mg |
| Pantothenic Acid (B5) | 3.04 mg | 0.67 mg |
| Vitamin E | 6.94 mg | 1.54 mg |
| Vitamin K | 117 mcg | 26.1 mcg |
| Biotin (B7) | 6.38 mcg | 1.42 mcg |
| Beta-Carotene | 2,897 mcg | 644 mcg |
Others
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Choline | 125 mg | 27.9 mg |
| Leucine | 1,983 mg | 441 mg |
| Lysine | 1,534 mg | 341 mg |
| Polyphenols | 532 mg | 118 mg |
| Methionine | 525 mg | 117 mg |
| Oxalates | 178 mg | 39.5 mg |
| Threonine | 1,081 mg | 240 mg |
| Tryptophan | 413 mg | 91.8 mg |
| Valine | 1,418 mg | 315 mg |
| Flavonoids | 106 mg | 23.5 mg |
| Histidine | 869 mg | 193 mg |
| Lutein / Zeaxanthin | 1.62 mg | 0.36 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,451 mg | 322 mg |
| Purines | 149 mg | 33.1 mg |
Proteins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,244 mg | 276 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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