Thai Peanut Sweet Potato Buddha Bowl (Mediterranean-Friendly, Mild)
A colorful, nourishing Buddha bowl with roasted sweet potatoes, fresh veggies, and a creamy mild Thai peanut sauce. It’s filling, plant-based, and perfect for meal prep—great for your website audience looking for healthy, flavorful bowls without heat.
🕒 Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Servings 2–3 bowls
🧾 Ingredients
Roasted Sweet Potatoes
2 medium sweet potatoes, peeled & cubed
1½ tbsp olive oil
½ tsp paprika
¼ tsp garlic powder
Salt, to taste
Bowl Base & Toppings
1 cup cooked quinoa (or brown rice)
1 cup shredded purple cabbage
1 cup cucumber, sliced
1 cup carrots, shredded
½ cup chickpeas (roasted or plain)
Fresh cilantro or parsley (optional)
Crushed peanuts or sesame seeds (optional)
Mild Thai Peanut Sauce
3 tbsp natural peanut butter
1 tbsp soy sauce or tamari
1 tbsp fresh lemon or lime juice
1 tsp honey or maple syrup
1 tsp sesame oil
2–4 tbsp warm water (to thin)
¼ tsp ginger powder or fresh grated ginger
Optional (very mild): pinch of chili flakes or none at all
👩🍳 Instructions
1. Roast the Sweet Potatoes
1. Preheat oven to 200°C (400°F).
2. Toss sweet potatoes with olive oil, paprika, garlic powder, and salt.
3. Spread on a baking tray and roast for 22–25 minutes, flipping once, until golden and tender.
2. Make the Peanut Sauce
1. In a bowl, whisk peanut butter, soy sauce, lemon juice, honey, sesame oil, and ginger.
2. Add warm water gradually until smooth and pourable.
3. Taste and adjust salt or sweetness if needed.
3. Assemble the Bowl
1. Add quinoa to the bowl as the base.
2. Arrange roasted sweet potatoes, cabbage, cucumber, carrots, and chickpeas on top.
3. Drizzle generously with peanut sauce.
4. Garnish with herbs, peanuts, or sesame seeds.
🌿 Tips & Variations
Protein boost: Add grilled tofu or pan-seared halloumi.
Extra crunch: Add red bell peppers or bean sprouts.
Vegan: Use maple syrup instead of honey.
Meal prep: Keep sauce separate; stays fresh up to 4 days refrigerated.
❓ Frequently Asked Questions
Is this bowl spicy?
No. This recipe is intentionally mild. You can completely skip chili.
Can I use almond butter instead of peanut butter?
Yes, almond or cashew butter works well with a slightly different flavor.
Is this Mediterranean-friendly?
Yes—whole grains, vegetables, legumes, olive oil, and healthy fats align well with Mediterranean eating principles.
🧮 Nutritional Information
Calories: 400 kacl
Protein: 14 g
Carbohydrates: 48 g
Healthy Fats: 20 g
Fiber: 10 g