Name: Meal-Prep Roasted Vegetable Bowls with Pesto
Prep time: 15 min
Total time: 35 min
Ingredients: 3 tablespoons extra-virgin olive oil, divided; 0.5 teaspoon garlic powder; 0.25 teaspoon salt; 0.25 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

Meal-Prep Roasted Vegetable Bowls with Pesto

5.0

(4)

3 Reviews

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

Updated on June 8, 2018

Prep Time:

15 mins

Additional Time:

20 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Egg Free Gluten-Free Healthy Aging Healthy Immunity Heart Healthy High Fiber Low Sodium Low-Calorie Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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.

Tips

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

Nutrition Facts (per serving)

484	Calories
21g	Fat
64g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 1/4 cups
Calories 484
% Daily Value *
Total Carbohydrate 64g	23%
Dietary Fiber 10g	36%
Total Sugars 8g
Protein 12g	25%
Total Fat 21g	26%
Saturated Fat 3g	16%
Vitamin A 4283IU	86%
Vitamin C 144mg	160%
Folate 127mcg	32%
Sodium 460mg	20%
Calcium 104mg	8%
Iron 3mg	14%
Magnesium 109mg	26%
Potassium 635mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.