Tuna and Sauerkraut Buddha Bowl

Full of vegetables, healthy grains, lean protein and good fats, Buddha bowls are the perfectly balanced, nourishing meal.  Plus, they are usually topped with a unique sauce, like this chilli and soy dressing, that keeps you coming back for more!  

Whether you are a vegan, vegetarian or major carnivore, there is a Buddha bowl with your name on it.  Simply mix and match your favourite foods to your hearts content.    

Here is my guide to making the best Buddha Bowl.

Preparation time: 10 minutes, sauerkraut (prepare weeks in advance) 
Cooking time: 30 minutes 
Recipe from: GH Nutrition
Serves 2

Buddha Bowl Ingredients
1/2 cup brown rice
3/4 cup water
1/2 cup sesame seeds
1 x 300g trimmed tuna steak
1 avocado, sliced and cut into wedges
1 Lebanese cucumber, sliced
1/2 cup frozen endaname beans or peas
2 radishes, finely chopped
1 green onion, thinly sliced
1/2 cup coriander leaves
2 tbsp sauerkraut (see recipe below)

Chilli Soy Dressing Ingredients 
2 tbsp mirin
2 tsp soy sauce
1 long red chilli, deeded and finely chopped
1 green onion, thinly sliced

Sauerkraut Ingredients
1kg red cabbage
70g horseradish
1/2 red apple
20g sea salt

Buddha Bowl Method
Place the rice and water in a medium saucepan over high heat. Bring to the boil, cover with a lid and reduce heat to low. Cook for 25 minutes, remove from the heat, and stand, covered, for 10 minutes or until cooked through. Allow to cool slightly.
Place the sesame seeds, salt and pepper on a plate and mix to combine. Roll the tuna in the mixture to coat all sides. Heat the oil in a medium frying pan over high heat. Add the tuna and cook for 30 seconds on each side or until the sesame seeds are just golden. Remove from the heat and thinly slice. Set aside.
To make the dressing, place the mirin, soy sauce, chilli and onion in bowl and stir to combine. Divide the rice between 2 bowls, top with the tuna, avocado, cucumber, edamame, sauerkraut, onion and coriander. Drizzle with the dressing to serve. 

Sauerkraut Method
Chop the red cabbage (the finer the better) and fill it into a big bowl.
Grate in the horseradish and apple and sprinkle with sea salt.
Mix and massage the mixture until a lot of liquid starts gathering at the bottom of the bowl or let sit for 30 minutes for the salt to do the job for you. 
Start layering the mixture into sterilised mason jars and give it a firm push with a wooden spoon after each layer. Don’t fill your jars to the very top, leave about 1-2 inch.
Use a cabbage leave to keep the sauerkraut submerged in the liquid and close the lid.
Keep the jars at room temperature for two days, then move them to a cooler place like a basement or hallway and let it ferment for 4-6 weeks.

  • WHAT’S IN SEASON | FRUIT: IN SEASON Apples, pears, quinces, persimmons, mandarins, Aussie navels.   BERRIES Blackberries, blueberries and raspberries are scarce. NSW blueberries starting soon and look for prices to fall.  CANDY MELONS Try these sweet variety of  honey dew melon with a candy aroma. CITRUS It’s our favourite time of year for mandarins right now with fantastic Imperial mandarins and daisy mandarins starting. Lemons and limes good value. FEIJOAS This fruit is really growing in popularity it grows in Canberra and has a really interesting taste KIWIFRUIT Qld Aussie kiwi Goldkiwifruit great at the moment plus try cute and flavourful red kiwis.  NUTS Walnuts and chestnuts.  PAPAYA Scarce.  PERSIMMONS Hard and soft in season (don’t keep in the fridge). PLUMS Still eating and stewing well (cook and freeze now for later). POMEGRANATE Peak season with magnificent large and very glam Aussie poms in season.  VEGETABLES: IN SEASON Broccoli, zucchini, cherry tomatoes.  ASPARAGUS Imported only.   AVOCADOES Improving all the time as the growing season moves further South. Probably a month until the really good fruit.   PEAS Lovely sweet peas this week.  POTATOES & PUMPKIN Washed Dutch Creams in season also try grammar pumpkin.  TOMATOES Lots of cherry varieties in season. Local Roma and round (Thilmere) tomatoes.  FLOWERS It’s Mothers Day this weekend so many flowers in store. Great roses, tulips and natives.