Save This Vegetable and Legume Bowl is a vibrant, nourishing dish featuring roasted seasonal vegetables and protein-rich legumes served over hearty grains. Perfect for a wholesome lunch or dinner, it combines earthy flavors and satisfying textures into one beautifully balanced meal.
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Roasting the vegetables at a high temperature enhances their natural sweetness, while the addition of smoked paprika and cumin provides a warm, aromatic depth. Topped with a creamy tahini dressing and fresh garnishes, this bowl is as visually stunning as it is delicious.
Ingredients
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- Grains: 1 cup quinoa, brown rice, or farro; 2 cups water or vegetable broth; 1/2 tsp salt
- Legumes: 1 cup cooked chickpeas (or 1 can, drained and rinsed); 1 cup cooked lentils (green or brown)
- Vegetables: 1 red bell pepper, diced; 1 zucchini, sliced; 1 small red onion, cut into wedges; 1 cup cherry tomatoes, halved; 2 cups broccoli florets; 2 tbsp olive oil; 1 tsp smoked paprika; 1/2 tsp ground cumin; salt and black pepper, to taste
- Garnishes: 1/4 cup fresh parsley, chopped; 1 avocado, sliced; 2 tbsp toasted pumpkin seeds; lemon wedges
- Dressing: 2 tbsp tahini; 1 tbsp lemon juice; 1 tbsp water (more as needed); 1 small garlic clove, minced; salt and pepper, to taste
Instructions
- 1
- Preheat oven to 425°F (220°C).
- 2
- Cook the grains: 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: 15 min, rice: 40 min, farro: 25 min). Fluff with a fork.
- 3
- Prepare vegetables: Toss bell pepper, zucchini, onion, cherry tomatoes, and broccoli with olive oil, smoked paprika, cumin, salt, and pepper. Spread on a baking sheet in a single layer.
- 4
- Roast vegetables for 20–25 minutes, stirring halfway, until tender and slightly charred.
- 5
- Warm legumes: If desired, heat chickpeas and lentils in a small pan with a splash of olive oil, salt, and pepper for 2–3 minutes.
- 6
- Prepare dressing: Whisk together tahini, lemon juice, water, garlic, salt, and pepper until smooth. Add more water if needed for drizzling consistency.
- 7
- Assemble bowls: Divide cooked grains among four bowls. Top each with roasted vegetables and legumes. Drizzle with tahini dressing.
- 8
- Garnish with parsley, avocado slices, pumpkin seeds, and serve with lemon wedges.
Zusatztipps für die Zubereitung
To ensure a successful preparation, use the required tools: a baking sheet, large mixing bowl, saucepan, whisk, and a knife with a cutting board. Please note that this dish contains sesame (tahini) and may contain gluten if using farro or certain grains; always check labels for hidden allergens.
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Varianten und Anpassungen
Substitute grains with couscous or barley if a gluten-free option is not required. You can also swap in other seasonal vegetables like sweet potato, cauliflower, or carrots. For a non-vegan version, consider adding feta or goat cheese as a topping.
Serviervorschläge
This Vegetable and Legume Bowl is best served immediately while the vegetables are warm, though it can also be enjoyed at room temperature. It pairs beautifully with a crisp Sauvignon Blanc for a complete meal experience.
Save This wholesome meal is as nutritious as it is flavorful, providing 410 calories, 14g of total fat, 58g of carbohydrates, and 16g of protein per serving. It is an excellent choice for anyone seeking a healthy, balanced, and plant-based dish that does not compromise on taste.
Recipe FAQs
- → Can I make this bowl ahead of time?
Absolutely! The roasted vegetables, cooked grains, and legumes store beautifully in separate airtight containers for up to 5 days. The tahini dressing keeps for a week when refrigerated. Simply reheat the components and assemble when ready to enjoy.
- → What other vegetables work well in this bowl?
Sweet potato, cauliflower, carrots, Brussels sprouts, and butternut squash all roast beautifully with these spices. Feel free to use whatever seasonal vegetables you have on hand—this bowl is incredibly versatile and forgiving.
- → How do I make the tahini dressing smoother?
If your tahini is thick or separates, whisk it vigorously with warm water first before adding the lemon juice and garlic. Adding the water gradually while whisking helps create a silky, pourable consistency. A dash of maple syrup can also balance the bitterness.
- → Can I use canned legumes instead of cooking from dried?
Yes, canned chickpeas and lentiles work perfectly here! Just rinse and drain them thoroughly, then warm them in a pan with a little olive oil and seasonings. This cuts down preparation time significantly without sacrificing flavor or texture.
- → What grains work best for this bowl?
Quinoa cooks the fastest at 15 minutes and has a lovely fluffly texture. Brown rice adds nuttiness but takes 40 minutes, while farro offers a chewy, satisfying bite in 25 minutes. All three pair wonderfully with the roasted vegetables and tahini dressing.
- → Is this bowl freezer-friendly?
The cooked grains and roasted vegetables freeze well for up to 3 months. However, the fresh garnishes like avocado, parsley, and pumpkin seeds are best added after reheating. Store the dressing separately and drizzle just before serving.
