Packed with nutrition and flavor, this vegetarian grain bowl meal prep recipe is a versatile option for any time of the day. Combining hearty grains with a colorful array of roasted vegetables and protein-rich chickpeas, it's customizable to suit your taste preferences and dietary needs. Tossed with two different homemade dressings, the taste profile of this meal prep is simply tantalizing.
Most of the ingredients in this recipe are common and can be found in any grocery store. However, you may need to locate some items like quinoa and brown rice in the grain aisle, while Greek yogurt may be in the dairy section. Fresh ingredients like brussels sprouts, carrots, broccoli, and sugar snap peas are typically found in the produce section. Chickpeas are generally available in the canned foods aisle. Always opt for fresh produce if available.
Ingredients for Vegetarian Grain Bowl Meal Prep
Sweet potato: High in fiber and rich in vitamins A and C.
Brussels sprouts: These mini cabbages are packed with antioxidants.
Yellow bell pepper: A low-calorie vegetable that adds a sweet flavor.
Red onion: Adds a punch of flavor and a good source of vitamin C.
Chickpeas: A great source of protein and fiber.
Olive oil: Used for roasting and provides healthy fats.
Brown rice: It's high in fiber and supports healthy digestion.
Carrots: Loaded with beta carotene, fiber, vitamin K1, and antioxidants.
Broccoli: A great source of vitamins K and C.
Red bell pepper: Similar to yellow bell pepper but slightly more bitter.
Red cabbage: Adds a beautiful color and is high in fiber.
Sugar snap peas: A sweet, crunchy vegetable high in vitamins A and C.
Quinoa: A complete protein and brilliant grain substitute.
Greek yogurt: Used for the dressing. It's high in protein and contains probiotics.
Cilantro: A fresh herb that adds a zing to the dressing.
Lime juice: Adds acidity to the dressing.
Soy sauce: Provides umami flavor to the dressing.
Maple syrup: Natural sweetener for the dressing.
Ginger: Adds a zesty spice to the dressing.
One reader, Jon Jenkins says:
This vegetarian grain bowl meal prep recipe has been a game-changer for my busy week. The roasted veggies and chickpeas are bursting with flavor, and the cilantro-lime dressing adds a refreshing zing. It's so convenient to have these wholesome, ready-to-go meals on hand. I feel energized and nourished all week long!
Techniques Required for Making a Vegetarian Grain Bowl
How to roast vegetables and chickpeas: Season the vegetables and chickpeas with olive oil, salt, pepper, and paprika, then roast in the oven at 425 degrees F for 15 to 20 minutes until they are roasted to your liking.
How to cook brown rice and quinoa: Cook the brown rice and quinoa according to package instructions, then portion them into glass storage bowls.
How to make cilantro-lime dressing: Mix Greek yogurt, lime juice, fresh cilantro, salt, and pepper together to create a tangy and refreshing dressing.
How to make soy-maple dressing: Combine soy sauce, pure maple syrup, fresh ginger, and garlic to make a sweet and savory dressing.
How to heat and serve: Remove the containers with the dressing and heat the bowls in the microwave for 1 minute, then pour the dressing on top and mix everything together before serving.
How To Make Vegetarian Grain Bowl Meal Prep
Made with vegetarian-safe ingredients like quinoa, brown rice, and veggies this vegetarian grain bowl is a dish you can make ahead for a hassle-free meal.
Serves:
Ingredients
For Roasted Chickpea & Veggie Brown Rice Bowl:
- 1sweet potato,peeled, chopped into bite-sized pieces
- ½lbbrussels sprouts,trimmed, halved
- 1yellow bell pepper,roughly chopped
- ½red onion,roughly chopped
- 15ozchickpeas,drained, rinsed
- olive oil,to taste
- salt and pepper,to taste
- paprika,to taste
- 2cupsbrown rice,cooked
For Roasted Veggie Quinoa Bowl:
- 2carrots,sliced
- 1headbroccoli,cut into florets
- 1red bell pepper,roughly chopped
- ½headred cabbage,sliced
- 1cupsugar snap peas
- olive oil,to taste
- salt and pepper,to taste
- garlic powder,to taste
- onion powder,to taste
- 2cupsquinoa,cooked
For Cilantro Lime Dressing:
- ¼cupGreek yogurt,plain
- 2tbsplime juice
- 1tbspfresh cilantro,chopped
- salt and pepper,to taste
For Soy Maple Dressing:
- ¼cupsoy sauce
- 2tbsppure maple syrup
- 1tspfresh ginger,minced
- 1tspgarlic,minced
- pepper,to taste
Instructions
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Preheat the oven to 425 degrees F. Line 2 baking sheets with parchment paper.
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On a baking sheet, season the vegetables and chickpeas for the Roasted Chickpea & Veggie Brown Rice Bowl with olive oil, salt, pepper, and paprika.
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On the other baking sheet, season the vegetables for the Roasted Veggie Quinoa Bowl with olive oil, salt, pepper, garlic powder, and onion powder.
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Bake for 15 to 20 minutes, or until the vegetables are roasted to your liking.
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Fill 2 glass storage bowls with 1 cup of cooked brown rice each.
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Fill 2 more glass storage bowls with 1 cup cooked quinoa each.
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Fill the brown rice bowls with the roasted chickpea and vegetables.
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Fill the quinoa bowls with the other roasted vegetables.
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Mix the cilantro-lime dressing ingredients and split the dressing between 2 small glass containers.
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Mix the soy-maple dressing ingredients and split the dressing between 2 small glass containers.
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To serve, remove the containers with the dressing and heat the bowls in the microwave for 1 minute.
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Pour the dressing on top and mix everything together.
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Enjoy!
Recipe Notes
- The cilantro-lime dressing can be stored in the refrigerator with the Roasted Vegetable & Chickpea Bowls for up to 4 days.
- The soy maple dressing can be stored in the refrigerator with the Roasted Vegetable Quinoa Bowls for up to 4 days.
Nutrition
- Calories: 1524.28kcal
- Fat: 39.38g
- Saturated Fat: 5.79g
- Monounsaturated Fat: 20.41g
- Polyunsaturated Fat: 9.45g
- Carbohydrates: 249.62g
- Fiber: 36.94g
- Sugar: 31.81g
- Protein: 54.74g
- Cholesterol: 2.39mg
- Sodium: 2009.99mg
- Calcium: 390.29mg
- Potassium: 3129.77mg
- Iron: 15.46mg
- Vitamin A: 684.47µg
- Vitamin C: 391.83mg
Helpful Technique for Assembling a Perfect Vegetarian Grain Bowl
When roasting vegetables, it's important to cut them into similar-sized pieces to ensure even cooking. Smaller pieces will cook faster, while larger pieces will take longer. Also, don't overcrowd the baking sheet. If the vegetables are too close together, they will steam instead of roast. Giving them plenty of space allows the hot air to circulate freely and helps them to caramelize and develop a deep, rich flavor. This is particularly important in recipes like this vegetarian grain bowl meal prep recipe, where the roasted vegetables are a key component.
Time-Saving Tips for Preparing Vegetarian Grain Bowl Meal Prep
Prep ahead: Chop and prepare all the vegetables and grains in advance to streamline the cooking process.
Multi-task: While the vegetables are roasting, cook the grains and prepare the dressings to save time.
Batch cooking: Make a larger quantity of the recipe and store the extra portions in the fridge for quick and easy meals throughout the week.
Use kitchen tools: Utilize kitchen gadgets like a food processor or mandoline to speed up the vegetable prep process.
Organize ingredients: Arrange all the ingredients and tools needed for the recipe before starting to cook for a more efficient cooking experience.
Substitute Ingredients For Vegetarian Grain Bowl Meal Prep Recipe
sweet potato - Substitute with butternut squash: Butternut squash has a similar sweet and nutty flavor and can be roasted or steamed as a substitute for sweet potato.
brussels sprouts - Substitute with cauliflower: Cauliflower can be roasted or sautéed to provide a similar texture and flavor to brussels sprouts.
yellow bell pepper - Substitute with orange bell pepper: Orange bell peppers have a similar sweet flavor and can add a pop of color to the dish.
red onion - Substitute with shallots: Shallots have a milder flavor and can be used as a substitute for red onions in recipes.
chickpeas - Substitute with lentils: Cooked lentils can provide a similar texture and protein content as chickpeas in grain bowl recipes.
brown rice - Substitute with quinoa: Quinoa is a nutritious alternative to brown rice and can be used as a base for grain bowl recipes.
carrots - Substitute with zucchini: Zucchini can be spiralized or chopped to provide a similar crunch and texture as carrots in the recipe.
broccoli - Substitute with cauliflower florets: Cauliflower florets can be roasted or steamed as a substitute for broccoli in the quinoa bowl.
red bell pepper - Substitute with yellow bell pepper: Yellow bell peppers can provide a similar sweet and crunchy texture as red bell peppers in the recipe.
red cabbage - Substitute with green cabbage: Green cabbage can be used as a substitute for red cabbage in the roasted veggie quinoa bowl.
sugar snap peas - Substitute with snow peas: Snow peas have a similar crunchy texture and can be used as a substitute for sugar snap peas.
greek yogurt - Substitute with coconut yogurt: Coconut yogurt can be used as a dairy-free alternative to Greek yogurt in the cilantro lime dressing.
lime juice - Substitute with lemon juice: Lemon juice can provide a similar citrusy flavor as lime juice in the cilantro lime dressing.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce and can be used in the soy maple dressing.
Presentation Tips for a Delightful Grain Bowl
Elevate the plating: Arrange the roasted chickpeas and vegetables in a visually appealing manner, ensuring a balance of colors and textures on the plate.
Incorporate contrasting colors and shapes: Utilize the vibrant hues of the roasted vegetables to create an eye-catching display, and consider incorporating different shapes to add visual interest to the dish.
Utilize garnishes: Sprinkle a touch of finely chopped fresh herbs, such as cilantro or parsley, to add a pop of color and a hint of freshness to the dish.
Focus on precision: Pay attention to the placement of each component, ensuring that the presentation exudes a sense of meticulousness and attention to detail.
Emphasize the dressing: Drizzle the cilantro-lime and soy-maple dressings in a deliberate and artistic manner, adding a touch of elegance to the overall presentation.
Consider the vessel: Choose a sophisticated and visually appealing vessel to serve the grain bowl, such as a sleek, modern bowl or a rustic-chic ceramic dish, to enhance the overall presentation.
Create a harmonious composition: Strive to create a visually balanced composition, where each element of the dish complements the others, resulting in an aesthetically pleasing presentation.
Highlight the textures: Showcase the various textures present in the dish, such as the crispness of the roasted vegetables and the creaminess of the dressings, to create a visually and gastronomically stimulating experience.
Embrace minimalism: Emphasize the beauty of simplicity by avoiding overcrowding the plate, allowing the natural colors and flavors of the ingredients to take center stage.
Pay attention to the rim: Wipe the rim of the serving vessel to ensure a clean presentation, demonstrating a commitment to impeccable plating standards.
Essential Kitchen Tools for Preparing a Vegetarian Grain Bowl
- Oven: A kitchen appliance used for roasting and baking food.
- Baking sheet: A flat, metal sheet used for baking and roasting in the oven.
- Parchment paper: A non-stick paper used for lining baking sheets and pans.
- Glass storage bowls: Containers used for storing and reheating prepared food.
- Small glass containers: Small containers used for storing and serving dressings or sauces.
- Microwave: An appliance used for quickly heating and reheating food.
Storing and Freezing Tips for Vegetarian Grain Bowl Meal Prep
- These vegetarian grain bowls can be stored in the refrigerator for up to 4-5 days, making them perfect for meal prepping.
- To keep the bowls fresh and tasty, store the roasted vegetables, chickpeas, and grains separately in airtight containers.
- The dressings should also be stored in separate containers to prevent the bowls from getting soggy.
- When you're ready to eat, simply reheat the grains and roasted vegetables in the microwave for 1-2 minutes, then add the dressing and mix everything together.
- If you want to freeze these bowls for later, follow these steps:
- Allow the roasted vegetables, chickpeas, and grains to cool completely before storing them in freezer-safe containers.
- Label the containers with the date and contents, then place them in the freezer for up to 2-3 months.
- The dressings can also be frozen in ice cube trays, then transferred to a freezer-safe bag once solid.
- To reheat, simply thaw the grains and roasted vegetables in the refrigerator overnight, then microwave until heated through.
- Thaw the dressing cubes in the refrigerator, then mix them together before adding to the bowl.
- By following these storage and freezing guidelines, you can enjoy these delicious and nutritious vegetarian grain bowls whenever you need a quick and easy meal.
How To Reheat Leftover Vegetarian Grain Bowls
To reheat your leftover vegetarian grain bowl, start by removing the dressing containers and setting them aside. The dressing should not be heated, as it may cause the ingredients to separate or become too thin.
If you're in a rush, the quickest method is to simply microwave the bowl for 1-2 minutes, stirring halfway through to ensure even heating. This will warm up the rice, quinoa, and roasted vegetables nicely.
For a crispier texture, you can reheat the bowl in a skillet or wok over medium heat. Add a small amount of olive oil or water to prevent sticking and stir-fry the contents until heated through, about 3-5 minutes. This method will help revive the texture of the roasted vegetables and give the grains a slight crunch.
If you prefer a more hands-off approach, you can reheat the bowl in the oven. Preheat your oven to 350°F (175°C), transfer the contents of the bowl to an oven-safe dish, and cover it with foil. Bake for 10-15 minutes, or until the ingredients are heated through. This method will help maintain the original texture of the roasted vegetables and grains.
Regardless of the reheating method you choose, be sure to add the dressing only after the bowl has been heated. This will ensure that the flavors remain fresh and vibrant, and the dressing maintains its original consistency.
If you find that the grains have dried out a bit during storage, you can add a splash of water or vegetable broth before reheating to help rehydrate them and restore their fluffy texture.
Interesting Trivia About Vegetarian Grain Bowls
The roasted chickpeas in this recipe are a great source of plant-based protein and fiber, making them a nutritious addition to this vegetarian grain bowl meal prep.
Is Making Vegetarian Grain Bowls at Home Cost-Effective?
This vegetarian grain bowl meal prep recipe is highly cost-effective for a household. With affordable ingredients like chickpeas, brown rice, and a variety of vegetables, it offers great value. The versatility of the recipe allows for easy customization based on budget and preferences. The approximate cost for a household of 4 people is around $25, making it a budget-friendly option. The overall verdict for this recipe is 9/10, considering its nutritional value, ease of preparation, and cost-effectiveness.
Is This Vegetarian Grain Bowl Recipe Healthy?
This vegetarian grain bowl meal prep recipe is a nutritious and well-balanced option. The recipe incorporates a variety of vegetables, including sweet potatoes, Brussels sprouts, bell peppers, onions, carrots, broccoli, and cabbage, providing a wide range of vitamins, minerals, and fiber. The inclusion of chickpeas and quinoa adds plant-based protein and complex carbohydrates, which help keep you feeling full and satisfied.
The use of brown rice and quinoa instead of refined grains is a healthier choice, as they are whole grains that provide more fiber, vitamins, and minerals. The dressings, made with Greek yogurt, lime juice, cilantro, soy sauce, maple syrup, ginger, and garlic, add flavor without relying heavily on unhealthy fats or excessive sugar.
To further enhance the nutritional value of this recipe, consider the following suggestions:
- Increase the portion of non-starchy vegetables to boost the fiber content and provide more volume to the meals
- Add a source of healthy fats, such as avocado, nuts, or seeds, to improve nutrient absorption and promote feelings of satiety
- Experiment with different spice blends to add variety and reduce the need for excessive salt or sugar in the dressings
- Use low-sodium soy sauce to minimize the overall sodium content of the soy-maple dressing
- Consider incorporating a wider variety of plant-based proteins, such as tofu, tempeh, or lentils, to provide a range of amino acids and keep the meals interesting
Editor's Opinion on This Vegetarian Grain Bowl Recipe
This vegetarian grain bowl meal prep recipe is a delightful combination of wholesome ingredients and vibrant flavors. The roasted chickpea and veggie brown rice bowl offer a satisfying blend of textures and earthy, savory notes, while the roasted veggie quinoa bowl provides a colorful and nutritious option. The cilantro-lime dressing adds a refreshing zing, complementing the bowls perfectly. The soy-maple dressing, with its sweet and savory profile, adds depth to the dish. Overall, this recipe offers a balanced and satisfying meal prep option that is not only delicious but also packed with essential nutrients.
Why trust this Vegetarian Grain Bowl Meal Prep Recipe:
This recipe offers a delightful combination of wholesome ingredients, ensuring a balanced and nutritious meal. The roasted chickpea & veggie brown rice bowl and roasted veggie quinoa bowl provide a variety of essential nutrients, while the cilantro lime dressing and soy maple dressing add a burst of flavor. With the use of sweet potato, brussels sprouts, quinoa, and other fresh produce, this recipe guarantees a satisfying and wholesome dining experience. Trust in the quality and taste of this recipe, as it promises a delightful and nourishing meal.
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