Roasted Vegetable and Brown Rice Bowl

Introduction

When I first tried the Roasted Vegetable and Brown Rice Bowl, I knew it was going to be a hit with my family. It’s one of those meals that hits the mark on so many levels—delicious, satisfying, and incredibly nutritious. We all love the balance of textures, from the tender, caramelized vegetables to the hearty brown rice. And the hummus topping? Absolutely divine. It’s like the perfect finishing touch, bringing a creamy, savory element that ties all the flavors together. This recipe has quickly become a go-to in our house, especially for a quick yet healthy dinner or a fulfilling lunch. The best part? Everyone, from my young kids to my health-conscious partner, devours it with joy. If you’re looking for a wholesome, vibrant meal that’s as satisfying as it is delicious, this is it!

---

Why You’ll Love This Roasted Vegetable and Brown Rice Bowl

The Roasted Vegetable and Brown Rice Bowl is a perfect example of how wholesome ingredients can come together to create a meal that’s both nourishing and full of flavor. This dish is vibrant, filling, and made with fresh vegetables that are roasted to perfection, bringing out their natural sweetness and depth of flavor. Paired with hearty brown rice, sautéed mushrooms, and topped with creamy hummus, this bowl is a complete meal that satisfies both your body and your taste buds.

Here are a few reasons why you’ll love this recipe:

1. Packed with Nutrients: Cauliflower, zucchini, golden beets, and mushrooms are loaded with vitamins and minerals, making this bowl a nutritional powerhouse. It’s a great way to increase your vegetable intake without sacrificing flavor.
2. Customizable: You can easily modify the recipe to suit your preferences or dietary needs. Want to make it vegan? Simply use hummus as your base. Prefer quinoa over brown rice? Go for it!
3. Make-Ahead Friendly: This recipe is great for meal prepping. Roast the vegetables and cook the rice ahead of time, and then assemble the bowls when you’re ready to eat.
4. Easy to Prepare: The ingredients are simple, and the preparation is straightforward. The oven does most of the work for the vegetables, while sautéing mushrooms takes just a few minutes.
5. Flavorful and Satisfying: With the perfect balance of roasted vegetables, savory mushrooms, and creamy hummus, this dish is not only healthy but also incredibly tasty and satisfying.

---

Ingredients (Serves 4)

Vegetables for Roasting:

• 2 heads cauliflower, sliced into steaks
• 2 cups cherry tomatoes
• 2 zucchini, sliced
• 4 golden beets, peeled and sliced
• Olive oil, for drizzling

Sautéed Mushrooms:

• 2 cups mushrooms, sliced
• Olive oil, for sautéing

For Serving:

• 2 cups cooked brown rice
• Hummus (store-bought or homemade)

---

Instructions

Step 1: Roast the Vegetables

1. Preheat the oven to 400ºF (200ºC).
2. Line two baking sheets with parchment paper or foil to avoid sticking and make cleanup easier.
3. Spread the cauliflower steaks, cherry tomatoes, zucchini slices, and golden beet slices evenly across the trays.
4. Drizzle the vegetables with olive oil and toss to coat evenly. You can also sprinkle a little salt and pepper to taste if you’d like.
5. Roast the vegetables for 20–30 minutes, or until they are tender and lightly charred. The cauliflower should be golden on the edges, and the beets and zucchini should be soft but still slightly firm.

Step 2: Sauté the Mushrooms

1. While the vegetables are roasting, heat a drizzle of olive oil in a large skillet over medium heat.
2. Add the sliced mushrooms to the skillet and sauté for about 3 minutes or until softened and slightly browned.

Step 3: Assemble the Bowls

1. Divide the cooked brown rice among four bowls.
2. Top with roasted vegetables and sautéed mushrooms.
3. Add a generous dollop of hummus to each bowl, and garnish with additional herbs or seeds if desired.

---

Nutrition Facts (Per Serving)

• Serving Size: 1 bowl
• Calories: ~350-400 kcal
• Total Fat: 15g
  • Saturated Fat: 2g
  • Unsaturated Fat: 10g
• Carbohydrates: 45g
  • Fiber: 7g
  • Sugar: 9g
• Protein: 9g
• Cholesterol: 0mg
• Sodium: 150mg
• Potassium: 700mg
• Vitamin A: 120% of the daily value
• Vitamin C: 80% of the daily value
• Iron: 10% of the daily value

Note: Nutrition facts are estimates and may vary based on specific ingredients used.

---

Preparation Time

• Total Time: 45 minutes
• Prep Time: 15 minutes
• Cook Time: 30 minutes

---

How to Serve

Once your Roasted Vegetable and Brown Rice Bowl is assembled, here are a few ways to serve it:

• As a Main Meal: Serve the bowl as a complete meal on its own. The roasted vegetables and brown rice are filling enough to make it a hearty, satisfying lunch or dinner.
• Add a Protein Boost: For extra protein, consider adding grilled chicken, chickpeas, or a poached egg on top.
• Pair with a Side Salad: A fresh side salad of leafy greens and a light vinaigrette can complement the flavors of the bowl and add a refreshing contrast.
• Make it a Wrap: For a fun variation, wrap the roasted vegetables, rice, and hummus in a large tortilla for a portable meal.

---

Additional Tips

1. Customizing the Vegetables: Feel free to swap out or add other vegetables you enjoy, such as sweet potatoes, bell peppers, or Brussels sprouts.
2. Make It Vegan: The recipe is naturally vegan if you use plant-based hummus. You can also substitute quinoa for brown rice for a higher-protein, gluten-free alternative.
3. Roasting Tips: If you want to ensure the vegetables cook evenly, make sure they’re all roughly the same size. You can also flip the cauliflower steaks halfway through roasting for even browning.
4. Prep Ahead: Roast the vegetables and cook the rice in advance, storing them in airtight containers in the fridge for up to 3 days. Just reheat and assemble when ready to eat.
5. Spices and Herbs: Experiment with adding spices like cumin, smoked paprika, or curry powder to the roasted vegetables for extra flavor. Fresh herbs like cilantro, parsley, or basil can brighten up the dish when sprinkled on top.

---

FAQ Section

1. Can I use other types of rice?

Yes, you can substitute brown rice with white rice, quinoa, or even cauliflower rice for a lighter, low-carb option.

2. Can I make this dish ahead of time?

Yes! The roasted vegetables, rice, and sautéed mushrooms can be prepared ahead of time and stored in the refrigerator for up to 3 days.

3. Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free. If you’re using store-bought hummus, just ensure it’s labeled gluten-free.

4. Can I add a protein to this bowl?

Absolutely! Grilled chicken, tempeh, tofu, or chickpeas would be great additions to increase the protein content.

5. How can I make this recipe spicier?

You can add red pepper flakes, chili powder, or a drizzle of hot sauce over the assembled bowls for an extra kick.

6. Can I use different vegetables?

Yes, feel free to swap in other vegetables like sweet potatoes, eggplant, bell peppers, or carrots.

7. How long does it take to cook the brown rice?

Brown rice typically takes about 30-35 minutes to cook. You can speed up the process by using pre-cooked brown rice or quinoa.

8. Can I use canned hummus?

Yes, you can use store-bought hummus for convenience. Just be sure to choose a variety you enjoy!

9. What can I use instead of hummus?

If you don’t have hummus, you can substitute with tahini, yogurt, or guacamole for a similar creamy element.

10. Can I roast the vegetables in advance?

Yes, the roasted vegetables can be stored in an airtight container in the fridge for up to 3 days.

---

Conclusion

The Roasted Vegetable and Brown Rice Bowl is a nourishing, versatile, and satisfying meal that’s perfect for any time of the day. With its combination of roasted vegetables, sautéed mushrooms, and creamy hummus, this dish is sure to become a favorite in your household. Whether you’re looking for a quick lunch, a healthy dinner, or a meal prep idea, this recipe is an easy, wholesome option that everyone will love. Feel free to customize it with your favorite veggies or toppings to make it your own. Enjoy!

Print