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Mediterranean Buddha Bowl

Dinner Lunch

Eat the rainbow!

10 mins
12 ingredients
$3.85 / person
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Mediterranean Buddha Bowl

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Ingredients

Serves = 2

100g (1/2 cup) cous cous

1 cup baby spinach

1 red onion

70g tinned black beans

70g tinned corn

1 tomato

½ cucumber

1 avocado

190g tinned tuna in spring water

1 tbsp sunflower seeds

2 tsp lemon juice

2 tsp olive oil

It’s this easy

  • Boil the kettle and place cous cous and ¾ cup boiling water in a large container/bowl (allowing enough space for the cous cous to double in volume)
  • Cover with the container lid or a plate and leave for 5-10 minutes or until the cous cous is soft and water has been absorbed
  • Dice the red onion, tomato, cucumber and avocado
  • Drain the black beans, corn, and tuna
  • Stir/separate the cous cous with a fork, ensuring it does not become clumpy (ie fluff the cous cous)
  • Add the lemon juice and olive oil to the cous cous and stir through
  • To serve, place half of each ingredient in each bowl, starting with the cous cous, then the fresh vegetables, tuna, black beans, corn, and sprinkling the sunflower seeds on top

Tweaks

  • Include any of your favourite vegetables and herbs (e.g. capsicum, carrot, coriander)
  • Can use chickpeas or kidney beans instead of black beans and corn
  • Swap out the tuna for boiled eggs, chicken or beef
  • Substitute the cous cous for another grain of choice (e.g. brown rice or quinoa)
  • Add our hummus or herby yoghurt sauce

Notes

Nutrition information (per serve):

  • Energy (2440kJ)
  • Protein (42.0g)
  • Total fat (18.2g)
  • Saturated fat (2.9g)
  • Carbohydrate (56.9g); Starch (48.3g), Sugars (8.6g), Added sugars (0g), Free Sugars (0g)
  • Dietary fibre (14.6g)
  • Sodium (434mg)
  • Calcium (109mg)
  • Iron (4.3mg)

Allergies

Contains: Gluten, Seafood, Wheat, FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (29) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (29) Everyday Superfoods

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (83) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (83) Everyday Superfoods

Be Healthier

Spinach can help to prevent type 2 diabetes and heart disease. It is also a good source of iron which is important during pregnancy.

More: Spinach recipes (36) Everyday Superfoods

Healthier Skin

Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta barotene which can improve skin health health and appearance.

More: Spinach recipes (36) Everyday Superfoods

More Energy

Spinach is a good source of iron which important to prevent fatigue and reduced work performance.

More: Spinach recipes (36) Everyday Superfoods

Support Immune Function

Consumption of iron-containing foods such as spinach can help to prevent anaemia and reduce susceptibility to infections.

More: Spinach recipes (36) Everyday Superfoods

Be Healthier

Sweet corn is a good source of potassium which can help to lower blood pressure and improved heart health.

More: Corn recipes (23) Everyday Superfoods

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (79) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (79) Everyday Superfoods

Diabetes Friendly

Diabetes Friendly

Heart Healthy

Heart healthy

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz