Save Experience a burst of color and nutrition with this Rainbow Roasted Vegetable Bowl. This easy-to-make dish combines perfectly caramelized seasonal vegetables with wholesome brown rice, all topped with a zesty, fresh-made herb sauce. It is a satisfying, vegan-friendly meal that is as beautiful as it is delicious.
Save The key to this dish is the combination of roasting techniques and the vibrant herb dressing. By roasting the vegetables at a high temperature, they develop a sweet, concentrated flavor that contrasts beautifully with the earthy brown rice. The homemade herb sauce ties everything together with a bright, citrusy finish.
Ingredients
- Vegetables: 1 red bell pepper (diced), 1 yellow bell pepper (diced), 1 cup purple cauliflower florets, 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
- Preheat your oven to 425°F (220°C).
- Step 2: Prep Vegetables
- Arrange the diced bell peppers, cauliflower, broccoli, halved cherry tomatoes, sliced zucchini, and carrots on a large baking sheet. Drizzle with 2 tablespoons of olive oil and season with salt and pepper. Toss until everything is evenly coated.
- Step 3: Roast
- Roast the vegetables for 25-30 minutes, giving them a stir halfway through, until they are tender and show light caramelization.
- Step 4: Cook Rice
- Rinse the brown rice under cold water. In a medium saucepan, combine the rice, 3 cups of water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes until the water is absorbed and rice is tender. Fluff with a fork.
- Step 5: Prepare Sauce
- While the rice and vegetables cook, place the parsley, cilantro, basil, lemon juice, garlic, olive oil, salt, and pepper into a blender or food processor. Blend until the sauce is smooth.
- Step 6: Assemble
- Divide the fluffy brown rice into four bowls. Top with a generous portion of the roasted rainbow vegetables and drizzle the fresh herb sauce over the top before serving.
Zusatztipps für die Zubereitung
To ensure the best results, do not overcrowd the baking sheet. If the vegetables are too close together, they will steam instead of roasting and becoming caramelized. If necessary, split the vegetables between two baking sheets. Use a blender for the herb sauce to achieve the smoothest texture.
Varianten und Anpassungen
Feel free to customize this bowl with your favorite seasonal produce. You can swap the suggested vegetables for sweet potatoes, red onions, or asparagus. For those looking to increase the protein content, adding pan-seared tofu or a can of rinsed chickpeas works wonderfully.
Serviervorschläge
Serve these bowls warm as a hearty main course. To complete the dining experience, pair this meal with a crisp glass of Sauvignon Blanc or a refreshing sparkling water garnished with fresh lemon slices.
Save This Rainbow Roasted Vegetable Bowl is more than just a healthy meal; it is a vibrant addition to your weekly menu that proves plant-based eating can be both simple and incredibly flavorful. With 360 calories and 7 grams of protein per serving, it is a balanced choice for any day of the week.
Questions & Answers
- → What vegetables work best for roasting?
Bell peppers, cauliflower, broccoli, cherry tomatoes, zucchini, and carrots roast beautifully. They hold their shape while developing sweet, caramelized edges. Sweet potatoes, red onions, and asparagus make excellent additions too.
- → Can I prepare this bowl ahead of time?
Roasted vegetables and cooked rice keep well for 3-4 days in the refrigerator. Store components separately and reheat vegetables gently. The fresh herb sauce is best made the same day but can be refrigerated overnight.
- → How do I make the herb sauce creamy?
Add 2 tablespoons of Greek yogurt, tahini, or soaked cashews when blending. This creates a creamier texture while maintaining the bright, fresh herb flavor.
- → What protein additions work well?
Chickpeas, roasted tofu, grilled chicken, or pan-seared shrimp complement the roasted vegetables beautifully. Add your protein during the final 10 minutes of roasting or serve alongside.
- → Can I use quinoa instead of brown rice?
Absolutely. Quinoa cooks faster in about 15-20 minutes and provides complete protein. Use a 1:2 ratio of quinoa to water, and fluff with a fork once cooked.