Introduction
Looking for a satisfying, plant-based meal that’s bursting with flavor and nutrition? This Roasted Vegetable Rice Bowl is your answer. It’s a colorful medley of oven-roasted veggies served over fluffy rice, drizzled with a bold tahini lemon dressing. With interest in vegetarian meal prep up 30% year-over-year, this bowl is perfect for lunch, dinner, or meal prep.
Ingredients List
- 2 cups cooked brown rice (or white, jasmine, or quinoa)
- 1 small zucchini, sliced into half moons
- 1 red bell pepper, sliced
- 1 small red onion, cut into wedges
- 1 cup broccoli florets
- 1 cup chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- Salt and pepper, to taste
For the Tahini Lemon Dressing:
- 3 tablespoons tahini
- Juice of 1 lemon
- 1 tablespoon maple syrup or honey
- 1 small garlic clove, minced
- 2–4 tablespoons warm water, to thin
- Salt to taste
Timing
- Prep Time: 10 minutes
- Roast Time: 25 minutes
- Total Time: 35 minutes
Step-by-Step Instructions
Step 1: Preheat and prep
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
Step 2: Roast the vegetables and chickpeas
Toss zucchini, bell pepper, onion, broccoli, and chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Spread evenly on the baking sheet. Roast for 25 minutes, flipping halfway through.
Step 3: Make the dressing
In a small bowl, whisk together tahini, lemon juice, maple syrup, garlic, and salt. Add warm water a little at a time until creamy and pourable.
Step 4: Assemble the bowl
Scoop rice into bowls, top with roasted vegetables and chickpeas, and drizzle generously with tahini lemon dressing.
Nutritional Information (Per Serving)
- Calories: 390 kcal
- Protein: 11g
- Carbs: 45g
- Fat: 19g
- Fiber: 8g
- Sugar: 6g
Healthier Alternatives
- Use cauliflower rice for a low-carb version
- Swap tahini for Greek yogurt if not vegan
- Add hemp seeds or pumpkin seeds for extra protein
Serving Suggestions
- Top with sliced avocado or microgreens
- Pair with pita chips or a side of hummus
- Add grilled tofu or tempeh for more protein
Common Mistakes to Avoid
- Overcrowding the baking sheet: Leads to soggy veggies. Use two sheets if needed.
- Not drying chickpeas: Moisture prevents crisping.
- Skipping seasoning: Roasted veggies need bold spices to shine.
Storing Tips
- Store components separately to keep rice and veggies from getting soggy
- Dressing can be refrigerated up to 1 week
- Great for meal prep: portion into containers and reheat gently
Conclusion
This Roasted Vegetable Rice Bowl is a versatile, hearty, and nutrient-dense meal that’s easy to prepare and endlessly customizable.
Try it this week and tag your bowl photos! Subscribe for more wholesome meal ideas.
FAQs
Q: Can I use frozen vegetables?
A: Yes, just be sure to roast at a high temp to drive off excess moisture.
Q: Is this bowl gluten-free?
A: Yes, it’s naturally gluten-free.
Q: Can I prep this in advance?
A: Absolutely—store dressing and rice separately for best texture.
Q: What other dressings work here?
A: A balsamic vinaigrette, yogurt ranch, or avocado lime dressing all pair well.
