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Gut-Healthy Buddha Bowl – The Fibermaxxing Lunch to Reset Your Week

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A fiber-layered Buddha bowl with cooled resistant-starch sweet potato and rice, crunchy raw vegetables, and a synbiotic miso-tahini-sauerkraut dressing.

Ingredients

Scale
  • 1 cup cooked brown rice or farro, cooled at least 1 hour (or overnight)
  • 1 medium sweet potato, cubed and roasted, cooled at least 1 hour
  • 1 cup cooked lentils or chickpeas
  • 1 cup shredded red cabbage
  • 1/2 cup shredded carrot
  • 1/2 avocado, sliced
  • 1/3 cup sauerkraut, drained (reserve 1 tbsp brine)
  • 2 tbsp tahini
  • 1 tsp white miso paste
  • 1 tbsp reserved sauerkraut brine
  • 1 tsp maple syrup
  • Warm water, to thin
  • Sesame seeds and microgreens, for topping

Instructions

  1. Roast the sweet potato cubes at 400°F (200°C) for 25 minutes until tender, then let cool completely, ideally in the fridge for at least 1 hour or overnight — this builds resistant starch.
  2. Cook the rice or farro, then spread it on a tray and cool the same way as the sweet potato.
  3. Whisk tahini, miso, sauerkraut brine, and maple syrup together, then thin with warm water a teaspoon at a time until pourable and glossy.
  4. Gently rewarm the cooled sweet potato and rice (microwave 60-90 seconds or a quick skillet toss) — you want them warm, not hot.
  5. Layer rice, lentils, cabbage, carrot, sweet potato, and avocado in a bowl.
  6. Top with sauerkraut, drizzle generously with the dressing, and finish with sesame seeds and microgreens.

Notes

The cooling step isn"t optional — it"s what makes this a resistant-starch bowl instead of a regular grain bowl. Meal-prep it: cook the rice and sweet potato up to 3 days ahead and store cold; they"ll build even more resistant starch by the time you eat them. Swap sauerkraut for kimchi for a spicier version, or stir a spoonful of plain yogurt into the dressing if you"re out of brine.

Find it online: https://www.rapidrecipes.blog/gut-healthy-buddha-bowl-the-fibermaxxing-lunch-to-reset-your-week/