Meal-Prep Roasted Vegetable Bowls with Pesto

4.9
(8)
5 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.

By
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a freelance recipe developer, tester and content creator. After graduating from culinary school, she started working as a freelancer in the EatingWell Test Kitchen in 2006, developing and testing recipes.
EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Prep Time:
15 mins
Additional Time:
20 mins
Total Time:
35 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Healthy Aging Healthy Immunity Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegetarian Egg-Free Gluten-Free Low-Calorie
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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

  1. Preheat oven to 450 degrees 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 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.

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

    Meal-Prep Roasted Vegetable Bowls with Pesto

Tips

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

Originally appeared: EatingWell.com, March 2018

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.

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