Buddha Bowl with Kale, Beets, and Chickpea


Makes: 6 servings 

Time: 30 Minutes

A healthy combination of grains and vegetable for your lunch alternative to keep you going! 


1 tbsp (15 mL) water

1 tbsp (15 mL) sodium-reduced soy sauce

1 tbsp (15 mL) apple cider vinegar

1 tbsp (15 mL) grated Parmesan cheese

1 tsp (5 mL) minced garlic

1 tbsp (15 mL) natural, unsalted peanut butter or tahini

6 tbsp (90 mL) canola oil

3 cups (750 mL) cooked barley or brown rice

6 cups (1.5 L) fresh kale leaves or spinach, stems removed

1 cup (250 mL) grated fresh beets

1 cup (250 mL) grated carrots

2 cups (500 mL) cooked or canned chickpeas, drained and rinsed

1 cup (250 mL) almonds, toasted and chopped


Make dressing: In a small bowl, whisk together water, soy sauce, cider vinegar, Parmesan cheese, and garlic. Blend in peanut butter. Gradually whisk in canola oil until dressing is combined. Set aside.

Assemble the salad in six individual bowls by topping cooked barley or rice with kale, beets, carrots, chickpeas, and almonds. Drizzle with 1 tbsp (15 mL) of dressing to serve.


Source: Diabetes Canada


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