vegetarian brown rice bowl ready to be served

Vegetarian Brown Rice Bowl

This Vegetarian Brown Rice Bowl is packed with nutrient-rich veggies and grains, and makes such an easy meal prep idea for a week’s worth of lunches!

Prep: 15 minsCook: 35 minsTotal: 50 minutes
Fat 23 Carbs 76 Protein 19
Yield 4 servings 1x


For the Roasted Veggies

  • 2 tablespoons olive oil
  • 2 tablespoons of minced garlic
  • 2 large sweet potato, diced
  • 1 medium yellow onion, diced
  • 8 cups of broccoli florets, chopped
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

For the Bowls

  • 1 cup short grain brown rice, uncooked
  • 2 cups water
  • 4 cups raw kale, deboned and chopped
  • 1 teaspoon olive oil
  • 1 cup roasted red pepper hummus
  • 1 cup sprouts
  • 1 tablespoon hemp hearts
  • 2 tablespoons tahini


  1. First, preheat oven to 375ºF and spray a baking sheet with non-stick cooking spray.
  2. Next, prepare the rice by adding the rice and water to a small pot and bring to a boil over high heat.
  3. Then, turn heat to low cover pot, and let the rice simmer for about 30-40 minutes or until water has dissolved.
  4. Next, spread the sweet potato, onion, and broccoli evenly over the greased baking sheet. Toss in olive oil and garlic.
  5. Sprinkle salt and pepper over the vegetables and then place into the oven and roast for 25-30 minutes at 375ºF, tossing halfway.
  6. Prepare the kale by placing kale into a bowl and drizzling with about 1 teaspoon of olive oil.
  7. Massage the kale with hands until the kale breaks down by about half (read more about how to massage kale here). Set kale aside.
  8. Remove rice from the stove top when finished and fluff with a fork. Set aside.
  9. Remove vegetables from the oven. Set aside.
  10.  Assemble bowls by evenly distributing rice, vegetables, kale, sprouts, hummus, hemp seeds, and tahini between four bowls or meal prep containers* and enjoy!

Tips & Notes

*If you are meal prepping these bowls, wait to add the tahini until right before eating.

Nutrition Facts

Serving Size: 1/4 recipe Calories: 519 Sugar: 11 Sodium: 352 Fat: 23 Carbohydrates: 76 Fiber: 13 Protein: 19 Cholesterol: 0
Author: Lee HershCategory: VegetarianMethod: OvenCuisine: American

Keywords: vegetarian brown rice bowl

Blueberry Flax Superfood Smoothie in a Cup

5 Secrets to Healthy & Delicious Smoothies

Our best tips & recipes to perfectly sublime smoothies!