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 | APPLES: All new season except for Pink Ladies and Granny Smiths. BANANAS: Prices still impacted by supply issues from QLD floods. BERRIES: Last weeks for Tassie blueberries. Cooler weather has helped Strawberries with better value and longevity this week. Blackberries available. EXOTIC: Aussie mangosteens, rambutans, dragonfruit, guava and starfruit available. FIGS: Still peaking with a beautiful blush this week. GRAPES: Great range of grapes in season. Your preference depends on levels of crunch and sweetness desired. MANGOES: NSW KP mangoes still available. Last weeks for mangoes! MELONS: Rockmelons and watermelons a little scarce. PEARS: Corellas, Nashi, Williams and Buerre Bosc in season. Josephines and Packhams should start next week or so. PINES: Topless still eating well. POMEGRANATES: Aussie pomegranates in season. Better value this week. STONE FRUIT: Plums great varieties available still eating and cooking really well. Poach and freeze! VEGETABLES | Still feeling some impacts from the hot weather in January impacting vegetable crops around Australia and prices. Cooler Autumn weather will start to take effect over next few weeks. ASPARAGUS: Cooler weather in Victoria has meant a good Autumn asparagus crop with great value asparagus in season. However, Autumn season for Aussie asparagus is short so buy while available. AVOCADOS: New season shepherds in season. Hass ending soon. BEANS: Sugar snap and snowpeas still scarce. Round beans better value this week. Butter and Borlotti beans available. CAVOLO NERO & KALE: Beaut bunches. GARLIC: Tassie and organic garlic in season. GOOD VALUE: Zucchini, cucumbers and green capsicums. POTATOES & PUMPKIN: Kiflers the pick. TOMATOES: Scarce. FLOWERS: Great value roses.