Save Pin Experience a burst of color and nutrition with this Rainbow Roasted Vegetable Bowl. A harmonious blend of tender, caramelized vegetables is served atop a bed of fluffy brown rice, all brought to life by a vibrant, citrusy herb sauce. It is a wholesome, plant-based meal that is as pleasing to the eye as it is to the palate.
Save Pin This bowl is the perfect solution for those seeking a balanced, energizing lunch or dinner. The combination of slow-burning complex carbohydrates from the brown rice and the vitamin-rich medley of peppers, broccoli, and cauliflower creates a satisfying meal that keeps you fueled throughout the day.
Ingredients
- Vegetables: 1 red bell pepper (diced), 1 yellow bell pepper (diced), 1 cup purple cauliflower florets (or regular), 1 cup broccoli florets, 1 cup cherry tomatoes (halved), 1 medium zucchini (sliced), 1 medium carrot (sliced), 2 tbsp olive oil, 1/2 tsp sea salt, 1/4 tsp black pepper.
- Grains: 1 1/2 cups uncooked brown rice, 3 cups water, 1/2 tsp salt.
- Herb Sauce: 1/4 cup fresh parsley, 1/4 cup fresh cilantro, 2 tbsp fresh basil leaves, 2 tbsp lemon juice, 1 small garlic clove, 1/4 cup extra virgin olive oil, 1/4 tsp salt, 1/8 tsp black pepper.
Instructions
- Step 1
- Preheat oven to 425°F (220°C).
- Step 2
- Arrange all chopped vegetables on a large baking sheet. Drizzle with olive oil, salt, and pepper. Toss to coat evenly.
- Step 3
- Roast vegetables for 25-30 minutes, stirring halfway, until tender and lightly caramelized.
- Step 4
- Meanwhile, rinse brown rice under cold water. In a medium saucepan, combine rice, water, and salt. Bring to a boil, reduce heat, cover, and simmer for 30-35 minutes until rice is tender. Fluff with a fork.
- Step 5
- For the herb sauce, combine parsley, cilantro, basil, lemon juice, garlic, olive oil, salt, and pepper in a blender or food processor. Blend until smooth.
- Step 6
- To assemble, divide brown rice into bowls. Top with roasted vegetables and drizzle generously with herb sauce.
Zusatztipps für die Zubereitung
To achieve the best texture, ensure your baking sheet is large enough that the vegetables aren't crowded; this allows them to roast and brown rather than steam. You will need a saucepan with a lid for the rice and a blender or food processor to ensure the herb sauce is perfectly smooth. For those with sensitivities, always double-check labels on rice and sauce ingredients for potential gluten or nut cross-contamination.
Varianten und Anpassungen
You can easily adapt this bowl to what you have on hand. Swap the suggested vegetables for sweet potatoes, red onion, or asparagus depending on the season. To add more protein to the dish, consider tossing in some roasted chickpeas or cubes of pan-seared tofu.
Serviervorschläge
This vibrant dish pairs beautifully with a crisp Sauvignon Blanc or a refreshing glass of sparkling water with a squeeze of lemon. Serve it warm to enjoy the full depth of the caramelized vegetable flavors against the fresh herb drizzle.
Save Pin With 360 calories and 7 grams of protein per serving, this Rainbow Roasted Vegetable Bowl is a delicious way to nourish your body. Enjoy the simple joy of a meal that is as healthy as it is flavorful!
Recipe FAQs
- → Can I prepare the vegetables ahead of time?
Yes, chop all vegetables up to 24 hours in advance and store them in airtight containers in the refrigerator. Roast just before serving for best texture and flavor.
- → What other vegetables work well in this bowl?
Sweet potatoes, red onions, Brussels sprouts, asparagus, butternut squash, and eggplant all roast beautifully. Choose vegetables that cook at similar rates for even roasting.
- → Can I use quinoa instead of brown rice?
Absolutely. Quinoa cooks faster (about 15 minutes) and provides complete protein. Adjust cooking time according to package directions and maintain the 1:2 grain to water ratio.
- → How long does the herb sauce stay fresh?
The sauce keeps refrigerated for up to 5 days in a sealed jar. The vibrant green color may darken slightly but flavor remains fresh. Bring to room temperature before serving.
- → Can I freeze this bowl?
Freeze the roasted vegetables and rice separately for up to 3 months. The herb sauce freezes well too. Thaw overnight and reheat vegetables and rice gently, adding sauce fresh before serving.
- → How do I add more protein?
Stir in chickpeas during the last 10 minutes of roasting, top with baked tofu, add a poached egg, or serve alongside grilled chicken. The bowl also pairs well with roasted nuts or seeds.