Seven Colours Buddha Bowl

Prep Time:

Cook Time:

Serves:

Level:

Intermediate

About the Recipe

Ever wandered into flavour heaven? Imagine a miso shop in Japan with 70 different pastes - yes, seventy! Each one tells its own story, from super salty and funky to light and almost caramel-sweet. Tasting them feels like a rainbow of flavour, a bit like our South African 7 colours plate - only through the world of miso. This recipe fuses that rainbow of flavour with local ingredients - colourful, soulful, and plant-powered!

Ingredients

2 cups millet or samp (cooked and fluffy)

1 bunch morogo/wild spinach (or baby spinach if not available)

1 cup roasted butternut (paprika + olive oil)

1 cup roasted beetroot wedges

1 cup green beans (or sugar beans if you want a pulse element)

1 cup shredded cabbage or soutslaai (ice plant if foraged)

1 avo (local creamy variety), sliced

1 tbsp toasted pumpkin seeds

Fresh coriander or indigenous herbs (wild rosemary, dune spinach) to garnish

Miso Rainbow Dressing

2 tbsp miso paste (medium style for balance)

2 tbsp tahini (or ground sesame/peanut butter if more local)

2 tbsp naartjie juice for SA sunshine!

1 tsp fynbos honey

3 tbsp warm water (to thin)

Preparation

Cook your base: Boil samp or make a fluffy pap — hearty and grounding.
Prep the rainbow: Roast butternut & beetroot till caramelised, blanch beans, and sauté morogo till just wilted. Keep colours bold.
Mix up the magic: Whisk miso, tahini/peanut butter, citrus juice, honey, and water till creamy.
Build your bowl: Start with samp/pap, then arrange each veg around like a 7 Colours Sunday feast. Add avo, sprinkle toasted pumpkin seeds, and drizzle miso dressing.
Garnish & jam: Top with fresh herbs or foraged greens. Smile — you just made South Africa meet Japan in a bowl!
Pair with a sparkling rooibos & naartjie cooler with fresh mint.

Chef’s Tip

Swop avo for guava slices when in season for a fruity twist. If you’re foraging, add soutslaai for crunch and oxalis flowers for zing!

Nutritional Highlights

High in Fibre – millet, samp, butternut, beetroot, and cabbage keep your gut happy and digestion smooth.
Packed with Plant Protein – morogo (wild spinach) + beans + miso = a strong combo for energy and muscle repair.
Rich in Antioxidants – beetroot, pumpkin seeds, and green beans fight inflammation and keep your cells protected.
Vitamin Boost – morogo and cabbage are loaded with vitamins A, C, and K for immunity, glowing skin, and bone health.
Healthy Fats – avo + pumpkin seeds give you heart-healthy, brain-boosting oils.
Mineral Power – samp adds magnesium and zinc, while miso brings gut-friendly probiotics and umami depth.
Low in Added Sugar – naturally sweet veggies and a touch of honey/agave in the dressing are all you need.