Buddha bowls with mango sauce

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A buddha bowl has a grain base and is served with interesting vegetables and other fresh ingredients – with or without a protein, but definitely with a delicious sauce.

Serves 4

Preparation time: 40 minutes

Cooking time: 50 minutes

  • 2 avocados, peeled, pitted and chopped
  • 2 medium sweet potatoes, sliced and roasted


  • 4 servings (about 500g in total) trout, skin on
  • 15ml sesame oil
  • 15ml black sesame seeds
  • 15ml honey
  • 30ml soy sauce
  • 30ml olive oil
  • ½ onion, chopped
  • 1 garlic clove, chopped
  • 5ml turmeric
  • 250ml brown rice, soaked for 15 minutes, then drained
  • 500ml chicken stock
  • 2 mealies, steamed and grilled until done
  • 1 tin (400g) chickpeas, drained
  • lemon juice and zest to taste
  • 60ml chopped fresh coriander


  • 250ml fresh mango, cut into blocks
  • 15–30ml apple cider vinegar
  • 30ml coconut milk
  • 5ml honey .
  • 5ml dried chilli flakes
  • salt to taste

1. Prepare the brown rice Heat the oil in a pan and fry the onion gently until soft. Stir in the garlic, turmeric and rice and stir-fry until all the grains are coated with oil. Add the stock and steam over low heat with the lid on for about 35 minutes until the rice starts to soften but still has a bit of a bite.

2. Cut the mealie kernels off the cob and stir, along with the chickpeas, into the brown rice; steam for 10 minutes. Remove from the heat and set aside for 5 minutes. Stir in the lemon juice, zest and fresh herbs. Depending on how salty the stock is, salt and pepper may also be needed.

3. For the sauce, place all the ingredients in a measuring jug and process with a stick blender until smooth. Season to taste with salt and pepper.

4. Fry the trout Mix the fish with the oil and sesame seeds. Heat a pan until piping hot and fry the fish, skin side first, for about 3–4 minutes until the skin is crispy. Gently press the fish flat with a spatula so it does not curl up and fries evenly – this ensures a crispy skin. Turn the portions over and fry the other side quickly for a minute to form a crust on both sides of the fish. Beat the honey and soy together, add to the pan and sauté for another minute to caramelise and brown the flesh slightly without making the crispy skin soggy. Remove from the heat and rest for a minute. The fish should now be medium-rare and blush-pink inside. Thicker portions of fish will need more time in the pan; if you’re unsure, test to see if the flesh is flaky.

5. Assemble the bowls Spoon a portion of rice into each bowl, followed by a spoonful of sweet potato, half an avocado, a serving of trout and mango sauce to taste.  

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April 2023

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