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Buddha Bowl with Maple Tahini Dressing⏱ 55 min total
Recipes

Buddha Bowl with Maple Tahini Dressing

Per 1 serving · 534 g · 17 ingredients

Calories
468
23%
of a 2,000 cal day
  • Protein
    22g
    17% of calories
  • Carbs
    57g
    45% of calories
  • Fat
    21g
    37% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Buddha Bowl with Maple Tahini Dressing (534 g) has 468 calories, with 22 g of protein, 57 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (44% DV), dietary fiber (41% DV) and Vitamin A (72% DV). Keep an eye on sodium, which provides 49% of the daily value.

Per 100 g
88cal
low energy density
Protein per 100 cal
4.7g
Net carbs
45g
carbs minus fiber
Fiber
12g
6.9 g sugar

High in

20%+ of the daily value

  • Protein44%
  • Dietary fiber41%
  • Vitamin A72%
  • Vitamin C63%
  • Vitamin K76%
  • Thiamine27%

Good source of

10–19% of the daily value

  • Vitamin E17%
  • Riboflavin (B2)16%
  • Niacin15%
  • Pantothenic acid15%
  • Zinc18%

Watch

20%+ of the daily value

  • Sodium49%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 35 min
  1. 1

    Preheat the oven to 400°F.

  2. 2

    Bring vegetable broth to a boil, add the farro, reduce heat to low, cover, and cook until tender. Remove from heat and set aside.

  3. 3

    Peel and slice the carrots, cube the butternut squash, and quarter the Brussels sprouts. Toss with olive oil, salt, pepper, sage, thyme, and rosemary. Spread on a baking sheet and roast for 25 minutes, stirring halfway.

  4. 4

    Drain the tofu, press out excess moisture, and cut into cubes. Add to the vegetables, stir gently, and return to the oven for another 10-15 minutes until the vegetables are tender and the tofu is warmed through.

  5. 5

    While the tofu and vegetables are roasting, whisk together tahini, lemon juice, mustard, maple syrup, water, and salt for the dressing. Adjust seasoning to taste.

  6. 6

    Divide the cooked farro among bowls, top with roasted vegetables and tofu, and drizzle with the dressing.

Vitamins & minerals

Amounts for 1 serving (534 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A645 μg
72%
Vitamin C57 mg
63%
Vitamin D0 μg
0%
Vitamin E3 mg
17%
Vitamin K92 μg
76%
Thiamine0.3 mg
27%
Riboflavin (B2)0.2 mg
16%
Niacin2 mg
15%
Vitamin B60.4 mg
29%
Folate (B9)90 μg
22%
Vitamin B120 μg
0%
Pantothenic acid1 mg
15%
Choline48 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium364 mg
36%
Iron7 mg
81%
Potassium973 mg
21%
Magnesium97 mg
23%
Phosphorus315 mg
45%
Zinc2 mg
18%
Copper1 mg
71%
Manganese1 mg
63%
Selenium18 μg
33%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,647 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene5,693 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0.4 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0.4 g—
Sucrose4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 468 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 89min
    Walking (3.5 mph)
  • 56min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 66min
    Swimming laps

Common questions

How many calories are in Buddha Bowl with Maple Tahini Dressing?

One serving of Buddha Bowl with Maple Tahini Dressing (1 serving) has 468 calories, which works out to 88 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Buddha Bowl with Maple Tahini Dressing high in protein?

It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Buddha Bowl with Maple Tahini Dressing keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Buddha Bowl with Maple Tahini Dressing?

1137 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Buddha Bowl with Maple Tahini Dressing?

6.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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