Day 1 - Eat the rainbow every week

Roasted Chicken Breast, Hummus, and Arugula with Tomatoes Bowl

Welcome to the first day of our Buddha Bowl adventure! We’re starting this series with a protein-packed bowl that combines the lean power of chicken breast, creamy hummus, and peppery arugula. Fresh tomatoes add a burst of color and flavor, while the hummus provides that rich, smooth base. This bowl is ideal for a balanced meal that fuels your body with lean proteins, healthy fats, and veggies. A perfect way to kick off your journey to incorporating more veggies into your everyday meals!

Prep & Cook Time: 45 minutes

Serves 2

Source of fiber/protein

INGREDIENTS:

Prepare the Roasted Chicken Breast:

• 300 gr chicken breast
• 1/2 lemon, juiced
• 1 tablespoon extra virgin olive oil
• 1 teaspoon soy sauce
• 1 teaspoon balsamic vinegar
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper

Prepare the Hummus:

• 1 x 400g tin chickpeas drained & rinsed
• 3 tablespoons olive oil
• 2 tablespoons smooth tahini
• 1 lemon juiced
• 75ml water, plus more if needed
• 1 garlic
• 1 teaspoon ground cumin
• pinch of sea salt

Prepare the Pickled Red Onion:

• 1 small red onion
• 1/2 lemon, juiced
• pinch of sea salt

Prepare the Bowls:

• 60g quinoa, cooked
• 4 tablespoons hummus
• 1 handful cherry tomatoes, quartered
• 1 garlic clove, minced
• 1 tbsp dried basil
• 2 tbsp extra virgin olive oil
• 2 handfuls arugula
• 1/2 avocado, chopped
• pickled red onion
• pinch of sea salt and freshly ground black pepper

METHOD:

1. Heat the oven to 200C/fan 180C. Tip a tbsp of olive oil into a small roasting tin. Mix the olive oil, lemon juice, soy sauce, balsamic vinegar, salt and pepper in a bowl. Add the chicken. Rub each chicken breast with the marinade. Let rest in the fridge for at least 30 minutes, if possible.
2. To pickle the onion place the onion, lemon juice and salt in a small bowl and toss to combine. Set aside for at least 10 minutes.
3. Roast the chicken for 25-30 mins until it is cooked through – check by poking a knife into the center of each breast to make sure the juices run clear or until the thermometer inserted into the thickest part of the breast reaches 74°C. Rest for 5 minutes before serving.
4. Meanwhile place the quinoa into a medium saucepan with 150ml of water and a pinch of salt. Cover, place over medium heat and bring to a gentle simmer. Cook for 12-15 minutes until the water has been absorbed. Then turn off the heat, keep the lid on and leave the quinoa to steam in the residual heat. Allow to cool.
5. Place all of the ingredients for the hummus into a food processor. Blend until smooth, adding a bit more water if needed, until you reach the desired consistency.
6. Combine the chopped tomatoes, garlic, dried basil and olive oil and toss to combine. Drizzle 1 tbsp of olive oil onto the arugula leaves and toss to combine.
7. On a big plate spread the hummus, place the quinoa, veggies and roasted chicken breast. Season to taste and enjoy.

Make sure to follow along each day and try to incorporate more plants into your meals!