Roasted Vegetable Rice Bowl
This Roasted Vegetable Rice Bowl is a hearty, healthy, and flavorful meal that’s perfect for lunch or dinner. It features tender roasted vegetables, fluffy rice, and a simple yet bold dressing or sauce to tie it all together. Easily customizable with your favorite proteins (like chickpeas, tofu, or grilled chicken), this bowl is both comforting and nutrient-dense. It’s ideal for meal prepping, plant-based eating, and busy weeknights.
Time:
Prep Time: 10 minutes
Cook Time: 30–35 minutes
Total Time: 40–45 minutes
Serving: 4
Ingredients:
For the Roasted Vegetables:
1 zucchini, sliced into half-moons
1 red bell pepper, chopped
1 sweet potato, peeled and diced
1 red onion, sliced
1 cup broccoli florets
2 tbsp olive oil
1 tsp paprika
1 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
For the Rice:
1 cup uncooked rice (brown, jasmine, or basmati)
2 cups water or vegetable broth
Pinch of salt
Optional Protein Add-ins:
1 cup roasted chickpeas, tofu, or grilled chicken
1/4 cup pumpkin seeds or hemp seeds (for plant-based protein)
For the Dressing:
3 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 tbsp maple syrup or honey
2–4 tbsp warm water, to thin
Salt & pepper to taste
Instructions:
1. Cook the Rice:
Rinse the rice and cook according to package instructions using water or broth. Fluff and set aside.
2. Roast the Vegetables:
Preheat oven to 425°F (220°C).
Spread all chopped vegetables on a baking sheet.
Drizzle with olive oil and sprinkle with paprika, garlic powder, salt, and pepper.
Toss to coat evenly, then roast for 25–30 minutes, flipping halfway through, until tender and slightly caramelized.
3. Prepare the Dressing (Optional):
In a small bowl, whisk together tahini, lemon juice, olive oil, sweetener, and water until smooth and creamy.
Adjust salt and pepper to taste.
4. Assemble the Bowls:
Divide cooked rice into 4 bowls.
Top each with a generous scoop of roasted vegetables.
Add protein of choice (e.g., chickpeas, tofu, grilled chicken).
Drizzle with tahini dressing or serve on the side.
Sprinkle with seeds or fresh herbs if desired.
Notes:
Make it spicy: Add red chili flakes or sriracha to the dressing.
Meal prep friendly: Store ingredients separately in the fridge for up to 4 days. Reheat and assemble as needed.
Gluten-free: Naturally gluten-free if dressing ingredients are clean.
Oil-free option: Roast veggies without oil using parchment paper and steam instead of sauteing.
Tips:
Even roasting: Cut vegetables into similar-sized pieces for even cooking.
Don’t overcrowd: Use two trays if needed to avoid steaming the veggies.
Customize: Try mushrooms, eggplant, carrots, or cauliflower depending on season and preference.
Frequently Asked Questions
Q: Can I use frozen vegetables?
A: Yes, but roast them longer and at a slightly higher temp (450°F) to reduce moisture and get caramelization.
Q: What other sauces work well?
A: Hummus, avocado crema, pesto, or spicy yogurt sauce are great swaps.
Q: Can I use quinoa instead of rice?
A: Absolutely. Quinoa adds extra protein and works great as a base.