Healthy Lunch Roasted Veggie Grain Bowl

Name: Healthy Lunch Roasted Veggie Grain Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cups sweet bell peppers, chopped; 1 cup zucchini, diced; 1 cup red onion, sliced; 2 tablespoons olive oil; 1 teaspoon garlic powder; Salt and pepper to taste; 1 cup quinoa, rinsed; 2 cups vegetable broth or water; 3 tablespoons tahini; 2 tablespoons lemon juice; Water to thin as needed; Salt to taste

Highlighted under: Clean Inspiration

I love making this Healthy Lunch Roasted Veggie Grain Bowl for a quick and nutritious lunch. The combination of roasted vegetables and wholesome grains provides a satisfying texture and flavor that keeps me energized throughout the day. With vibrant ingredients like sweet bell peppers and earthy zucchini, it’s easy to adapt this bowl to whatever I have on hand. Plus, it’s a fantastic way to incorporate more veggies into my diet while enjoying a delicious meal that makes me feel great.

Created by

Sybil Hawkes

Last updated on 2026-01-05T22:53:34.235Z

Creating this Healthy Lunch Roasted Veggie Grain Bowl was a turning point in my meal prep routine. I started experimenting with different grains and vegetables, and it became clear that roasting the veggies brings out their natural sweetness. I particularly enjoy how the slight char enhances their flavor. I like to toss them in a bit of olive oil and my favorite herbs before roasting—this step makes all the difference!

Another fantastic tip I’ve learned is to batch cook grains like quinoa or farro at the beginning of the week. That way, I always have a base ready for whipping up this bowl. Not only does it save time, but it also allows me to create variations throughout the week, keeping my lunches exciting and diverse.

Why You'll Love This Recipe
Colorful mix of veggies that makes every bite a delight
Customizable with your favorite grains and toppings
Perfect for meal prep and easily reheats for busy days

Roasted Veggies: A Flavorful Fusion

The key to achieving perfectly roasted vegetables lies in the seasoning and cooking process. Drizzling the chopped veggies with olive oil not only enhances their flavor but also aids in caramelization. Aim for a balance of seasoning; a little garlic powder enhances the natural sweetness of the bell peppers without overpowering the other flavors. Stirring the veggies halfway through roasting ensures even cooking and helps achieve golden edges, which contribute to a wonderful texture.

Feel free to experiment with other vegetables as well! Carrots, asparagus, or even eggplant can be excellent additions or substitutions. Just keep in mind that firmer vegetables, like carrots, may need a bit more roasting time, around 25-30 minutes, whereas softer options might require less. This flexibility makes the recipe easy to adapt based on what’s available in your kitchen.

Quinoa Mastery

Getting the quinoa just right can be a challenge, but it's a worthwhile venture. Rinsing the quinoa before cooking removes its natural coating, called saponin, which can impart a bitter taste. A 2:1 ratio of vegetable broth to quinoa usually yields a fluffy texture every time. Keep an eye during the last few minutes of cooking; once you see that the quinoa has absorbed all the liquid and the grains have opened up, it’s time to take it off the heat and let it steam in the covered pot for about five minutes. This step makes a significant difference in texture.

If you're looking to boost the protein content, try adding some cooked chickpeas or black beans to the quinoa while it cooks. They pair well with the roasted veggies and tahini dressing, creating an overall more balanced meal. Leftover quinoa can be stored in an airtight container in the fridge for up to a week, making it a great staple for meal prepping.

Dressing Dynamics

The tahini dressing is the star of this bowl, as it brings a creamy and nutty flavor that ties all the elements together. Adjusting the consistency by adding water allows you to achieve your preferred thickness, whether you want it to drizzle easily or serve as a thicker spread. Remember, the flavor of tahini can vary between brands, so taste and adjust the salt and lemon juice accordingly to find your ideal balance.

This dressing can be made ahead of time and stored in the fridge for up to a week. If it thickens too much in the fridge, simply whisk in a little water until it loosens up. I often double the dressing recipe to have some on hand for other meals throughout the week, especially for salads or grain bowls that need an extra flavor boost.

Ingredients

For the Roasted Veggies

2 cups sweet bell peppers, chopped
1 cup zucchini, diced
1 cup red onion, sliced
2 tablespoons olive oil
1 teaspoon garlic powder
Salt and pepper to taste

For the Grains

1 cup quinoa, rinsed
2 cups vegetable broth or water

For the Dressing

3 tablespoons tahini
2 tablespoons lemon juice
Water to thin as needed
Salt to taste

Steps

Prepare the Grains

In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then cover and reduce heat to low, simmering for about 15 minutes until quinoa is fluffy. Remove from heat and let it sit covered for 5 minutes.

Roast the Veggies

Preheat oven to 425°F (220°C). On a large baking sheet, spread out the chopped bell peppers, zucchini, and red onion. Drizzle with olive oil and season with garlic powder, salt, and pepper. Toss to coat, then roast for 20 minutes, stirring halfway through.

Make the Dressing

In a small bowl, whisk together tahini, lemon juice, and salt. Add water a little at a time until desired consistency is reached.

Assemble the Bowl

In serving bowls, layer the cooked quinoa and roasted veggies. Drizzle with tahini dressing and enjoy!

Pro Tips

Feel free to add a protein source like chickpeas or grilled chicken to make the bowl even heartier. You can also experiment with different seasonal vegetables for roasting.

Storage and Meal Prep Tips

This Roasted Veggie Grain Bowl is an ideal candidate for meal prepping. You can roast the vegetables and cook the quinoa in advance, storing each component separately in airtight containers in the refrigerator. The quinoa will remain fresh for about a week, while the veggies can last up to four days. For best results, reheat the vegetables lightly in a pan or microwave until warm, but be careful not to overcook them, as they can lose their texture.

When it comes to assembling your bowls, consider using a base of leafy greens for an extra nutritional boost. Mixing in fresh arugula or spinach can add a lovely crunch and increase the volume of your meal without many additional calories. Combining cold components with warm roasted veggies creates a delightful contrast in temperature and texture.

Variations for Every Palate

This recipe is highly adaptable based on dietary preferences and available ingredients. To make it vegan, ensure your vegetable broth is plant-based, and if you're looking for a gluten-free option, quinoa is naturally gluten-free and can be substituted easily. If you prefer, brown rice, farro, or even cauliflower rice can serve as alternatives. Each grain brings its unique flavor and texture, allowing you to customize the bowl to your taste.

For a spicy twist, add some red pepper flakes to the dressing or toss in some jalapeños with your roasted veggies. This recipe also works well with different dressings; for example, a light vinaigrette or yogurt-based sauce can dramatically change the flavor profile while still keeping the overall dish healthy and delicious.

Questions About Recipes

→ Can I make this bowl in advance?

Absolutely! Just store the components separately to keep everything fresh, and assemble when ready to eat.

→ Is this recipe gluten-free?

Yes, if you use quinoa and check the broth for gluten-free certification, it will be gluten-free.

→ What can I substitute for tahini?

Nut butter like almond or cashew can work well, or you can create a simple vinaigrette.

→ Can I add other vegetables?

Definitely! Feel free to use any seasonal veggies you have on hand, like carrots, broccoli, or Brussels sprouts.