Vegetable and Legume Bowl

Experience a burst of color and nutrition with this Vegetable and Legume Bowl. This vibrant dish combines the earthy tones of hearty grains with the protein-packed goodness of chickpeas and lentils, all topped with perfectly roasted seasonal vegetables. It is an ideal choice for anyone seeking a wholesome lunch or a satisfying weeknight dinner that does not compromise on flavor.

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The secret to this bowl's depth of flavor lies in the roasting process. By tossing the vegetables in smoked paprika and cumin, they develop a smoky, savory profile that complements the nutty taste of the grains. Whether you choose quinoa, brown rice, or farro, the base provides a satisfying texture that holds up against the creamy avocado and crunchy toasted pumpkin seeds.

Ingredients

• 1 cup quinoa, brown rice, or farro
• 2 cups water or vegetable broth
• 1/2 tsp salt
• 1 cup cooked chickpeas (or 1 can, drained and rinsed)
• 1 cup cooked lentils (green or brown)
• 1 red bell pepper, diced
• 1 zucchini, sliced
• 1 small red onion, cut into wedges
• 1 cup cherry tomatoes, halved
• 2 cups broccoli florets
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• Salt and black pepper, to taste
• 1/4 cup fresh parsley, chopped
• 1 avocado, sliced
• 2 tbsp toasted pumpkin seeds
• Lemon wedges
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (more as needed)
• 1 small garlic clove, minced
• Salt and pepper, to taste (for dressing)

Quickly chop vegetables, blend sauces, and prepare dips or dressings for fast, everyday meal prep.

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Instructions

Step 1

Preheat oven to 425°F (220°C).

Step 2

In a medium saucepan, bring water or broth and salt to a boil. Add grains, reduce heat to low, cover, and simmer until tender (quinoa: 15 min, rice: 40 min, farro: 25 min). Fluff with a fork.

Step 3

Toss bell pepper, zucchini, onion, cherry tomatoes, and broccoli with olive oil, smoked paprika, cumin, salt, and pepper. Spread on a baking sheet in a single layer.

Step 4

Roast vegetables for 20–25 minutes, stirring halfway, until tender and slightly charred.

Step 5

If desired, heat chickpeas and lentils in a small pan with a splash of olive oil, salt, and pepper for 2–3 minutes.

Step 6

Whisk together tahini, lemon juice, water, garlic, salt, and pepper until smooth. Add more water if needed for drizzling consistency.

Step 7

Divide cooked grains among four bowls. Top each with roasted vegetables and legumes. Drizzle with tahini dressing.

Step 8

Garnish with parsley, avocado slices, pumpkin seeds, and serve with lemon wedges.

Zusatztipps für die Zubereitung

To ensure the best results, use a large enough baking sheet so the vegetables are not overcrowded, allowing them to roast rather than steam. For the dressing, mince the garlic very finely or use a microplane to ensure it blends seamlessly into the creamy tahini mixture.

Varianten und Anpassungen

This bowl is easy to customize. You can substitute the grains with couscous or barley if a gluten-free option is not required. Feel free to swap seasonal vegetables for sweet potato, cauliflower, or carrots. For a non-vegan version, topping the bowl with crumbled feta or goat cheese adds a lovely tangy contrast.

Serviervorschläge

Serve these bowls immediately while the vegetables are warm. The fresh lemon wedges are essential for a bright finish. For a complete dining experience, this meal pairs beautifully with a crisp, chilled glass of Sauvignon Blanc.

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Enjoy this wholesome, vibrant bowl that brings together the best of seasonal produce and protein-rich legumes for a truly satisfying meal.

Make crepes, pancakes, tortillas, and omelets evenly with quick heating and precise temperature control.

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Recipe FAQs

→ Can I prepare this bowl in advance?

Yes, the roasted vegetables and cooked grains keep well in the refrigerator for up to 4 days. Store components separately and assemble when ready to serve. The tahini dressing can be made ahead and stored in a sealed container.

→ What other vegetables work well in this bowl?

Sweet potatoes, cauliflower, carrots, Brussels sprouts, and eggplant all roast beautifully alongside the listed vegetables. Feel free to use whatever seasonal produce you have available for variety throughout the year.

→ How do I make this bowl higher in protein?

You can increase protein by adding more legumes, incorporating hemp seeds or nutritional yeast into the dressing, or serving with a side of grilled tofu or tempeh. The combination of grains and legumes already provides complete protein.

→ Can I use canned vegetables instead of fresh?

Fresh vegetables roast best for texture and flavor, but you can use canned vegetables in a pinch. Drain them well and reduce roasting time to 10-15 minutes to prevent mushiness. Frozen vegetables also work but may release more water during roasting.

→ Is this bowl suitable for meal prep?

Absolutely. This bowl is ideal for meal prep because the flavors actually improve after sitting together. Portion into containers, keeping dressing separate until ready to eat. Reheat grains and vegetables or enjoy cold.

→ What can I substitute for tahini in the dressing?

Greek yogurt works for a creamy non-vegan option. Cashew butter or almond butter provides similar creaminess with a slightly different flavor profile. For a nut-free version, use sunflower seed butter or a simple olive oil and lemon vinaigrette.