Vegetable and Legume Bowl (Printable)

Vibrant bowl with roasted seasonal vegetables and protein-rich legumes over hearty grains for wholesome meals.

# Ingredient List:

→ Grains

01 - 1 cup quinoa, brown rice, or farro
02 - 2 cups water or vegetable broth
03 - 1/2 teaspoon salt

→ Legumes

04 - 1 cup cooked chickpeas or 1 can drained and rinsed
05 - 1 cup cooked green or brown lentils

→ Vegetables

06 - 1 red bell pepper, diced
07 - 1 zucchini, sliced
08 - 1 small red onion, cut into wedges
09 - 1 cup cherry tomatoes, halved
10 - 2 cups broccoli florets
11 - 2 tablespoons olive oil
12 - 1 teaspoon smoked paprika
13 - 1/2 teaspoon ground cumin
14 - Salt and black pepper to taste

→ Garnishes

15 - 1/4 cup fresh parsley, chopped
16 - 1 avocado, sliced
17 - 2 tablespoons toasted pumpkin seeds
18 - Lemon wedges

→ Dressing

19 - 2 tablespoons tahini
20 - 1 tablespoon lemon juice
21 - 1 tablespoon water, plus more as needed
22 - 1 small garlic clove, minced
23 - Salt and pepper to taste

# How-To Steps:

01 - Set oven to 425°F (220°C).
02 - 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 requires 15 minutes, rice requires 40 minutes, and farro requires 25 minutes. Fluff with a fork when cooked.
03 - Toss bell pepper, zucchini, onion, cherry tomatoes, and broccoli with olive oil, smoked paprika, cumin, salt, and pepper. Spread in a single layer on a baking sheet.
04 - Roast for 20 to 25 minutes, stirring halfway through cooking, until tender and slightly charred.
05 - If desired, heat chickpeas and lentils in a small pan with a splash of olive oil, salt, and pepper for 2 to 3 minutes.
06 - Whisk together tahini, lemon juice, water, garlic, salt, and pepper until smooth. Add more water as needed to achieve a drizzling consistency.
07 - Divide cooked grains among four bowls. Top each with roasted vegetables and warmed legumes. Drizzle generously with tahini dressing.
08 - Top each bowl with fresh parsley, avocado slices, and pumpkin seeds. Serve with lemon wedges on the side.

# Expert Hints:

01 -
  • It is packed with plant-based protein from both chickpeas and lentils.
  • The roasted vegetables are seasoned with smoked paprika and cumin for a deep, smoky flavor.
  • It is highly versatile and accommodates vegan and gluten-free diets effortlessly.
  • The creamy tahini dressing adds a luxurious finish to every bite.
02 -
  • Toast the pumpkin seeds in a dry skillet for 2-3 minutes until fragrant to enhance their nuttiness.
  • The tahini dressing can be made in advance and stored in the fridge for up to 3 days; just whisk in a little water before using if it thickens.
  • Be mindful of sesame allergies, as tahini is a primary ingredient.
  • Always check labels on grains like farro, as they contain gluten, whereas quinoa and rice are gluten-free alternatives.
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