Meal-Prep Roasted Vegetable Bowls with Pesto

Meal-Prep Roasted Vegetable Bowls with Pesto

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From: EatingWell.com, March 2018

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 3 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 4 cups broccoli florets
  • 2 medium red bell peppers, quartered
  • 1 cup sliced red onion
  • 3 cups cooked brown rice
  • 1 (15 ounce) can chickpeas, rinsed
  • 4 tablespoons prepared pesto

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F.
  2. 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.
  3. Stir the remaining 1 tablespoon oil into rice. Place about ¾ 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.
  4. 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 information

  • Serving size: 2¼ cups
  • Per serving: 484 calories; 20 g fat(3 g sat); 10 g fiber; 64 g carbohydrates; 12 g protein; 127 mcg folate; 0 cholesterol; 8 g sugars; 0 g added sugars; 4,283 IU vitamin A; 144 mg vitamin C; 104 mg calcium; 3 mg iron; 460 mg sodium; 635 mg potassium
  • Nutrition Bonus: Vitamin C (240% daily value), Vitamin A (86% dv), Folate (32% dv)
  • Carbohydrate Servings:
  • Exchanges: 3½ starch, 3 fat, 2 vegetable, ½ lean protein

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