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Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches (or ready-to-eat dinners) for several days--just grab a container on your way out the door in the morning.

Hilary Meyer
Source: EatingWell.com, March 2018


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450 degrees F.

  • Whisk 2 tablespoons oil, garlic powder, salt and pepper together in a large bowl. Add broccoli, peppers and onion; toss to coat. Transfer to a large rimmed baking sheet and roast, stirring once, until the vegetables are tender, about 20 minutes. Chop the peppers when cool enough to handle.

  • Stir the remaining 1 tablespoon oil into rice. Place about 3/4 cup of the rice in each of four 2-cup microwave-safe, lidded containers. Divide chickpeas and the roasted vegetables among the bowls. Top each with 1 tablespoon pesto.

  • To reheat: Microwave each container on High until heated through, 1 to 2 minutes.


To make ahead: Prepare through Step 3 and refrigerate for up to 4 days.

Nutrition Facts

484.3 calories; protein 12.4g 25% DV; carbohydrates 64.4g 21% DV; exchange other carbs 4.5; dietary fiber 10.1g 40% DV; sugars 7.8g; fat 20.5g 32% DV; saturated fat 3.2g 16% DV; vitamin a iu 4283IU 86% DV; vitamin c 144.4mg 241% DV; folate 127.1mcg 32% DV; calcium 103.9mg 10% DV; iron 2.6mg 14% DV; magnesium 109.4mg 39% DV; potassium 635.1mg 18% DV; sodium 460.3mg 18% DV; thiamin 0.4mg 39% DV.


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