Food of the day: Samantha Ruth Prabhu loves this particular protein-packed bowl. It has 25 grams of protein. Here's a quick recipe to try at home

Healthy eating has long been a part of Samantha Ruth Prabhu's lifestyle. Fresh off announcing that she is expecting her first child with husband Raj Nidimoru, the actress continues to inspire fans with her disciplined approach to nutrition and wellness. Among the many wholesome meals she has shared over the years, one dish that stands out is the colourful Lentil and Greens Buddha Bowl, a nutrient-dense meal loaded with vegetables, seeds and plant-based protein.

What is a Lentil and Greens Buddha Bowl?

A Buddha Bowl is a one-bowl meal designed to provide a balanced mix of protein, healthy fats, fibre and complex carbohydrates. Samantha Ruth Prabhu’s version includes cooked masoor dal, kale, carrots, cucumber, red cabbage, tomatoes, bell peppers, spring onions, pumpkin seeds, roasted almonds, black sesame seeds and a dressing made with olive oil, lemon juice, herbs and spices. The combination delivers a colourful mix of vitamins, minerals and antioxidants in a single bowl.

How much protein does it have?

The exact protein content depends on serving size, but Samantha's Buddha Bowl is naturally rich in plant protein because of its ingredients.


A generous serving containing one cup of cooked masoor dal, pumpkin seeds, almonds and sesame seeds typically provides around 20 to 25 grams of protein, making it an excellent vegetarian meal for lunch or dinner. The masoor dal contributes the majority of the protein, while the seeds and nuts add extra protein along with healthy fats.

The bowl is also rich in dietary fibre, which helps keep you fuller for longer.

Nutritional benefits

Besides protein, the Lentil and Greens Buddha Bowl offers several essential nutrients:

Iron: Masoor dal and sesame seeds support healthy red blood cell production.
Fibre: Lentils and vegetables promote digestive health and improve satiety.
Healthy fats: Olive oil, almonds and pumpkin seeds provide heart-friendly unsaturated fats.
Vitamin C: Bell peppers, lemon juice and tomatoes help support immunity and improve iron absorption.
Vitamin A: Carrots contribute beta-carotene, which supports eye health.
Calcium and magnesium: Sesame seeds and leafy greens help maintain bone health.
Antioxidants: Kale, cabbage and colourful vegetables help fight oxidative stress.

Why does Samantha include meals like this?

Samantha has often spoken about following a disciplined eating routine, particularly after being diagnosed with myositis. She has shared that she prioritises clean, anti-inflammatory foods and even consumes around 100 grams of protein daily to support her health and fitness goals.

The Lentil and Greens Buddha Bowl fits perfectly into that philosophy. It combines whole foods, quality plant protein, healthy fats and fresh vegetables in one satisfying meal, making it a nutritious option for anyone looking to eat healthier without compromising on flavour.

Here’s a simple recipe-

This vibrant bowl comes together with simple ingredients but packs plenty of nutrition. It combines protein-rich lentils, fresh greens, crunchy vegetables, seeds, nuts and a refreshing dressing for a wholesome meal.

Ingredients

For the bowl:
1 cup cooked masoor dal or red lentils
1 cup chopped kale or spinach
½ cup chopped cucumber
½ cup grated carrot
½ cup chopped red cabbage
½ cup chopped tomatoes
½ cup chopped bell peppers
2 tbsp roasted pumpkin seeds
1 tbsp almonds, chopped
1 tsp black sesame seeds
Spring onions for garnish

For the dressing:
1 tbsp olive oil
1 tbsp lemon juice
1 small garlic clove, minced
½ tsp black pepper
Salt as per taste
A pinch of herbs like oregano or basil

Method

- Wash the masoor dal and cook it until soft but not mushy. Drain excess water and let it cool slightly.


- Chop the greens and vegetables into bite-sized pieces. You can lightly sauté the greens or keep them raw for extra crunch.


- Mix olive oil, lemon juice, garlic, salt, pepper and herbs in a small bowl.


- Add cooked lentils as the base. Layer it with greens, carrots, cucumber, cabbage, tomatoes and bell peppers.

- Top with pumpkin seeds, almonds and black sesame seeds.

- Drizzle the dressing over the bowl and toss before eating.