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Recipe: Veggie Grain Bowl

Feb. 22, 2022
vegetables, chickpeas, and rice bowl

Meal prep, we all know it saves time, but can feel overwhelming. Let’s flip that.

What if we told you, prepping 1-2 meals per week, of any variety, breakfast, lunch, dinner or even snacks, totally counts!  It can be helpful to think of a time of day that can be challenging to get nutrients in. For some that is in the am for others that is lunch or dinner. This recipe for our veggie grain bowls, helps for any time of the day, because if you want it for breakfast, you can always just #PutanEggOnit!

Grain bowls are versatile, color rich and just overall fabulous!

This veggie grain bowl has a variety of textures and balance, that will leave you feeling nourished and ready to study or take on those college work tasks!  The recipe can be modified to fit your flavor preferences too. It is a nod to meal prep, because most of the items can be made in advance and then thrown together to build the bowl.

For example: chopping vegetables ahead of time or chopping and roasting them, saves you a ton of time when the week gets the best of you. 

This recipe brings the flavor and textures we all want out of a delicious dish any time of day. 

It has all the players too, chickpeas for protein, rice and sweet potatoes for carbs, broccoli, onion and carrots for the non-starchy vegetables and the avocado for that energy-dense fat that keeps us staving off that 3:30pm slump.  Need a sauce idea?  Take some store-bought hummus, like 2 tablespoons, and add 1-2 teaspoons of water and a squeeze of lemon juice and bam, you have a “tahini” drizzle. 

Enjoy this one!!


  • ½ cup rice, cooked
  • ½ cup chickpeas
  • ½ small sweet potato, sliced
  • 1 small broccoli floret
  • 1 red onion, chopped
  • ½ avocado, sliced
  • ¼ cup carrots, shredded

Equipment Needed: pan sheet, chef's knife, cutting board, parchment paper, bowl


  • Add different proteins (tofu, chicken, shrimp, etc)
  • Add more raw vegetables like bell pepper, cucumber, or cabbage
  • Use greens like spinach or kale for a base


  1. Preheat the oven to 450 degrees .  Prepare a sheet pan with parchment paper or foil (for easy cleanup).
  2. Cut the vegetables.
    - Chop sweet potato into moonsized shapes
    - Halve and peel onion cut into ½ inch wide wedge keeping layers intact
    - Cut off and discard bottom ½ inch of broccoli stem, cut into small florets
  3. Roast vegetables. Place chopped vegetables plus chickpeas on a sheet pan and drizzle with olive or avocado oil. Sprinkle with salt and pepper, or your choice of seasoning. Roast for 18 - 22 minutes, checking it often.
  4. While vegetables are roasting. Start cooking your rice. Follow instructions on the package.
  5. Once vegetables and rice are ready, slice the avocado in thin slices.
  6. Assemble bowl, garnish, drizzle with a sauce or dressing for additional flavor.

Individual consultations designed to nourish your body and mind are available for UArizona students at Campus Health in an online and/or in-person format. Dietitians are available for appointments Monday-Friday.  To make an appointment, call: (520) 621-9202.