Macro Veggie Bowl

Why You’ll Love This Recipe

You’ll love this Macro Veggie Bowl for its beautiful balance of flavors, textures, and nutrition. It’s simple to prepare, customizable, and bursting with freshness. Each component—roasted vegetables, whole grains, and a creamy dressing—works together to create a hearty yet light dish. It’s perfect for anyone looking for a clean, nutrient-rich meal that’s as delicious as it is good for you.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Bowl:

• Brown rice or quinoa
• Chickpeas or tofu (for protein)
• Sweet potato, cubed
• Broccoli florets
• Carrots, sliced or shredded
• Kale or spinach, chopped
• Avocado, sliced
• Olive oil or sesame oil
• Salt and pepper

For the Dressing:

• Tahini
• Lemon juice
• Rice vinegar
• Maple syrup or honey
• Garlic, minced
• Water (to thin as needed)
• Salt to taste

Optional Garnishes:

• Sesame seeds
• Green onions, chopped
• Nori flakes

Directions

1. Cook the grains: Prepare brown rice or quinoa according to package directions. Fluff and set aside.
2. Roast the vegetables: Preheat oven to 400°F (200°C). Toss sweet potato cubes and broccoli with olive oil, salt, and pepper. Roast for 20–25 minutes until tender and lightly crisp.
3. Prepare the protein: If using tofu, press and cube it, then bake or sauté until golden. If using chickpeas, roast them for 20 minutes alongside the vegetables for extra crunch.
4. Make the dressing: In a small bowl, whisk together tahini, lemon juice, rice vinegar, maple syrup, garlic, and a splash of water until smooth and creamy. Adjust thickness as desired.
5. Assemble the bowls: Divide grains among serving bowls. Add roasted vegetables, kale or spinach, avocado, and protein.
6. Drizzle and serve: Top with the tahini dressing and garnish with sesame seeds or nori flakes. Serve warm or at room temperature.

Servings and timing

This recipe serves 4 people.
Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 40 minutes

Variations

• Different Grains: Swap brown rice for quinoa, farro, or barley.
• Add More Veggies: Try zucchini, bell peppers, or roasted beets.
• Spicy Kick: Add a pinch of chili flakes or sriracha to the dressing.
• Vegan Option: Use maple syrup instead of honey in the dressing.
• Nutty Twist: Add toasted almonds, pumpkin seeds, or walnuts for extra crunch.

Storage/Reheating

Store components separately in airtight containers in the refrigerator for up to 4 days. Reheat grains, vegetables, and protein in a skillet or microwave before serving. The dressing can be stored in the fridge for up to 5 days; just whisk or shake it before use. Avoid reheating avocado or fresh greens—add them fresh when serving.

FAQs

1. What makes this a “macro” bowl?

It balances macronutrients—carbohydrates, protein, and healthy fats—along with plenty of fiber and micronutrients.

2. Can I make it ahead of time?

Yes, it’s perfect for meal prep—store ingredients separately and assemble before eating.

3. Is this bowl vegan?

Yes, if you use tofu or chickpeas and maple syrup instead of honey.

4. What protein works best?

Tofu, chickpeas, tempeh, or even grilled salmon or chicken if not vegan.

5. Can I use a different dressing?

Absolutely! Try miso-ginger, peanut, or sesame dressing for variation.

6. How can I make it gluten-free?

All ingredients are naturally gluten-free; just check that your tahini and vinegar are certified gluten-free.

7. Can I serve it cold?

Yes, it’s delicious warm, room temperature, or chilled.

8. What can I use instead of tahini?

Almond butter, sunflower seed butter, or cashew butter make great substitutes.

9. Can I add grains and greens together?

Yes, mixing them adds texture and boosts the nutrition of the bowl.

10. How long will the dressing last?

The tahini dressing keeps well in the fridge for up to 5 days.

Conclusion

The Macro Veggie Bowl is a nourishing and versatile dish that celebrates wholesome, natural ingredients. With its blend of grains, greens, roasted vegetables, and creamy tahini dressing, it’s a perfect meal for clean eating that doesn’t sacrifice flavor. Whether you’re fueling up for the day or winding down with a healthy dinner, this balanced bowl delivers satisfaction and nutrition in every bite.

Macro Veggie Bowl

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The Macro Veggie Bowl is a colorful, nutrient-packed meal combining whole grains, plant-based protein, roasted vegetables, and a creamy tahini dressing for a perfectly balanced and satisfying dish.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Roasting
• Cuisine: Fusion
• Diet: Vegan

Ingredients

• 1 cup brown rice or quinoa
• 1 can (15 oz) chickpeas, drained and rinsed, or 1 block (14 oz) tofu, cubed
• 1 medium sweet potato, cubed
• 2 cups broccoli florets
• 2 carrots, sliced or shredded
• 2 cups kale or spinach, chopped
• 1 avocado, sliced
• 2 tbsp olive oil or sesame oil
• Salt and pepper to taste
• 2 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp rice vinegar
• 1 tsp maple syrup or honey
• 1 clove garlic, minced
• 2–3 tbsp water (to thin dressing)
• Salt to taste
• Optional: sesame seeds, chopped green onions, or nori flakes for garnish

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Instructions

1. Cook the grains according to package directions. Fluff and set aside.
2. Preheat oven to 400°F (200°C). Toss sweet potato cubes and broccoli with olive oil, salt, and pepper. Roast for 20–25 minutes until tender and lightly crisp.
3. If using tofu, press and cube it, then bake or sauté until golden. If using chickpeas, roast them for 20 minutes alongside the vegetables.
4. In a small bowl, whisk together tahini, lemon juice, rice vinegar, maple syrup, garlic, and water until smooth and creamy. Adjust thickness with more water if needed.
5. Divide the grains among serving bowls. Add roasted vegetables, kale or spinach, avocado, and your chosen protein.
6. Drizzle with tahini dressing and garnish with sesame seeds or nori flakes. Serve warm or at room temperature.

Notes

• Use maple syrup instead of honey for a fully vegan version.
• Mix and match vegetables like zucchini, bell peppers, or roasted beets.
• Store ingredients separately for up to 4 days for easy meal prep.
• Keep dressing refrigerated for up to 5 days and whisk before use.
• Serve cold, warm, or room temperature as desired.

Nutrition

• Serving Size: 1 bowl
• Calories: 420
• Sugar: 6g
• Sodium: 370mg
• Fat: 18g
• Saturated Fat: 2.5g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 52g
• Fiber: 9g
• Protein: 14g
• Cholesterol: 0mg