Description
A vibrant, nutrient-packed rice bowl topped with roasted vegetables and a zesty lemon yogurt sauce. Perfect for meal prep or a quick weeknight dinner that’s both satisfying and Mediterranean-inspired.
Ingredients
Scale
- 1 cup brown rice (uncooked)
- 1¾ cup water (or broth)
- 1 red bell pepper, thinly sliced
- 2½ cups broccoli, cut into florets
- 1 cup cherry tomatoes, halved
- 3 cloves of garlic, finely chopped
- 2–3 tbsp extra virgin olive oil
- ¼ tsp salt
- ¼ tsp black pepper
- 2 tbsp flat leaf parsley, chopped
- Lemon Yogurt Sauce:
- ½ cup plain, unsweetened yogurt
- 1 clove of garlic, finely chopped
- Pinch of salt and pepper
- Juice of ½ a lemon
- 2 tbsp flat leaf parsley, chopped
Instructions
- Rinse rice and cook according to package instructions using water or broth.
- Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, pepper, and chopped garlic.
- Spread vegetables on baking sheet. Roast for 20 minutes until edges are caramelized.
- While vegetables roast, combine all sauce ingredients in a small bowl and whisk until smooth.
- Fluff cooked rice with fork and divide between bowls. Top with roasted vegetables.
- Drizzle generously with lemon yogurt sauce and garnish with fresh parsley.
Notes
Tips: For extra protein, add grilled chicken or chickpeas. Substitutions: Use cauliflower rice for low-carb version. Storage: Keep components separate in airtight containers for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: B
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 6g
- Sodium: 320mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 3mg
Keywords: rice bowl, healthy, quick dinner, vegetarian meal