Name: Rainbow Veggie Grain Bowls
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Cuisine: Fusion
Ingredients: 1 cup quinoa (or brown rice, farro, or couscous); 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 cup shredded purple cabbage; 1 cup shredded carrots; 1/2 cup cherry tomatoes, halved; 1/2 cucumber, sliced; 1 avocado, sliced; 1/4 cup hummus or tahini dressing; 2 tbsp olive oil; 1 tbsp lemon juice; Salt and pepper to taste

A vibrant and nourishing meal, Rainbow Veggie Grain Bowls are a celebration of color, texture, and wholesome ingredients. Packed with roasted vegetables, hearty grains, and your choice of plant-based protein, this bowl is as beautiful as it is delicious.

Why You’ll Love This Recipe

Rainbow Veggie Grain Bowls are easy to customize, making them perfect for any dietary preference or seasonal produce. They’re nutrient-dense, naturally vegan, and gluten-free if desired. Ideal for meal prepping, these bowls offer a complete and balanced meal that can be enjoyed warm or cold. With minimal prep and maximum flavor, they’re a go-to for healthy, satisfying eating.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Whole grain (quinoa, brown rice, farro, or millet)
Mixed vegetables (sweet potatoes, bell peppers, carrots, beets, broccoli, red cabbage)
Canned or cooked chickpeas or lentils
Leafy greens (spinach, kale, or collard greens)
Optional toppings: avocado, sunflower seeds, chopped nuts, fresh herbs
Dressing: tahini-based, garlic vinaigrette, or cashew dressing

directions

Cook the grains according to package instructions and set aside to cool.
Preheat the oven to 400°F (200°C). Chop the vegetables and toss with olive oil, salt, and pepper. Roast on a baking sheet for 25–30 minutes or until tender and slightly crispy.
Prepare the protein: drain and rinse chickpeas or cook lentils until soft. For added flavor, sauté with a bit of olive oil and your favorite spices.
Blend or whisk together your dressing of choice—tahini with lemon juice and garlic is a classic option.
Assemble the bowls: start with a base of grains, add the roasted veggies and protein, top with greens, drizzle with dressing, and garnish with optional toppings like avocado or seeds.

Servings and timing

Serves 4
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes

Variations

Grains: Use wild rice, couscous, or barley in place of quinoa or brown rice.
Vegetables: Swap in seasonal veggies like zucchini, brussels sprouts, or cherry tomatoes.
Protein: Try tofu, tempeh, or black beans for variety.
Dressing: Use green goddess, hummus-based, or spicy peanut dressing for a twist.
Toppings: Add pickled onions, feta (if not vegan), or a sprinkle of nutritional yeast.

storage/reheating

Storage: Keep the ingredients stored separately in airtight containers in the refrigerator for up to 4–5 days.
Reheating: Reheat grains and roasted veggies in the microwave or on the stove. Avoid reheating fresh greens or avocado—add those just before serving.
Freezing: Not recommended as the vegetables and greens may lose texture.

FAQs

What grains work best for rainbow grain bowls?

Quinoa, brown rice, farro, and millet are all great options. Choose based on your dietary needs and taste preference.

Can I make this recipe gluten-free?

Yes, simply choose gluten-free grains like quinoa or brown rice and ensure your dressing ingredients are also gluten-free.

How can I increase the protein content?

Include legumes like chickpeas, lentils, or black beans. Tofu, tempeh, or even quinoa itself also add plant-based protein.

Is this bowl suitable for meal prepping?

Absolutely. Prepare the components in advance and store them separately to assemble fresh bowls throughout the week.

Can I use raw vegetables instead of roasted?

Yes, raw veggies like carrots, bell peppers, cucumber, and cabbage add crunch and freshness.

What dressing should I use?

A tahini-lemon dressing is a classic choice, but you can also use vinaigrettes, creamy avocado dressings, or yogurt-based options.

How long does this recipe stay fresh?

When stored properly in the fridge, it will stay fresh for up to 5 days.

Can I freeze the components?

Freezing is not recommended, especially for the vegetables and greens, as they can become watery and lose their texture.

What can I use instead of tahini?

Cashew cream, hummus, or a simple olive oil and lemon dressing are excellent alternatives.

Are these bowls kid-friendly?

Yes. Use mild flavors and familiar veggies, and let kids build their own bowls with toppings they enjoy.

Conclusion

Rainbow Veggie Grain Bowls are an excellent way to enjoy a balanced, colorful, and nourishing meal. With endless combinations of grains, vegetables, and dressings, they never get boring. Perfect for lunch, dinner, or meal prep, these bowls make eating healthy both easy and enjoyable.