Rainbow Veggie Bowl Recipe
A Rainbow Veggie Bowl is a colorful, nutritious, and delicious meal packed with fresh vegetables, healthy grains, and protein. It’s perfect for meal prep, easy to customize, and full of vitamins, minerals, and fiber. This bowl is ideal for vegetarians and vegans, but you can also add animal protein if desired.
Time Required:
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Ingredients
(Serves 2–3)
Base (Grains & Greens)
1 cup cooked quinoa (or brown rice, farro, or couscous)
2 cups baby spinach or mixed greens
Veggies (Choose a variety for a rainbow effect)
Red: ½ cup cherry tomatoes, halved
Orange: ½ cup shredded carrots
Yellow: ½ cup yellow bell pepper, sliced
Green: ½ cup cucumber, sliced
Blue/Purple: ½ cup shredded red cabbage
Protein (Pick one or mix)
1 cup cooked chickpeas (or tofu, black beans, grilled chicken, or salmon)
Healthy Fats & Extras
¼ cup sliced avocado
1 tablespoon pumpkin or sunflower seeds
1 tablespoon hemp seeds (optional)
Dressing (Lemon Tahini Dressing)
¼ cup tahini
2 tablespoons lemon juice
1 talespoon olive oil
1 teaspoon maple syrup or honey
1 teaspoon Dijon mustard
1 small garlic clove, minced
2–3 tablespoons water (to thin)
Salt and pepper to taste
Instructions
Step 1: Cook the Base
Rinse quinoa under cold water and cook according to package instructions (about 15 minutes). Let it cool slightly.
Wash and dry mixed greens.
Step 2: Prep the Veggies
Wash and chop all vegetables into bite-sized pieces.
Keep them in separate piles or mix them together for a more blended bowl.
Step 3: Prepare the Protein
If using chickpeas, drain and rinse them.
If using tofu, pan-fry in a little oil until golden.
If using chicken or salmon, cook and slice.
Step 4: Make the Dressing
In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, Dijon mustard, garlic, and water until smooth.
Adjust seasoning with salt and pepper.
Step 5: Assemble the Bowl
Start with a base of quinoa and greens.
Arrange the colorful veggies in sections to create a rainbow effect.
Add the protein, avocado, and seeds.
Drizzle with dressing and serve!
Nutritional Information (Per Serving)
(Approximate values, depends on ingredients and portion sizes)
Calories: 450–500 kcal
Protein: 15–20g
Carbohydrates: 50g
Fiber: 10g
Fats: 20g
Vitamins & Minerals: High in Vitamin A, C, K, and antioxidants
FAQs (Frequently Asked Questions)
1. Can I make this bowl ahead of time?
Yes! Store the ingredients separately and assemble when ready. Keep the dressing in a small container and add before eating.
2. How can I add more protein?
Try adding grilled chicken, salmon, shrimp, edamame, or a boiled egg.
3. Can I make this vegan?
Yes! The base recipe is already vegan. Just use p
lant-based proteins like chickpeas, tofu, or tempeh.
4. What other dressings go well with this?
Try balsamic