Coming at you today with this delicious Roasted Vegetable Bowl with Peanut Sauce. Sometimes you just want a good, hearty bowl that fills you up, you know??
I love making bowls. They're such well-balanced meals. What makes a well-balanced meal? To me, it's right portions of grain, protein, good fats (see today's "Nutrition Nook" at the end of the post!), vegetables and/or fruit (and sometimes I remember to include a dairy source 🙂 ). Bowls are easy and you can make so many variations of it! Before this pandemic, meal prepping bowls was done by making these ingredients in bulk and changing up the sauces for the days of the week.
Components of a delicious, hearty bowl:
- Grains: I love using brown rice in my bowls. You can also use quinoa, farro, couscous...so many options.
- Roasted Vegetables: I used sweet potatoes, broccoli, zucchini, and onions.
- Protein: I used edamame in mine. I love using tofu as well. Other options would be to include nuts or beans!
- Sauce: The peanut sauce recipe I included is my go-to. I love, love, love this recipe and it's so easy. Another option would be Ginger Miso Tahini Dressing (recipe coming soon)! Or if you want to add a mexican flavor, my Avocado Cilantro Dressing goes great with some black beans as protein!
- Extras: Avocados (for some good fat), sesame seeds, pickled cucumber and carrots! You can also add cilantro, chopped nuts, get creative and make it your own!
How I make this Roasted Vegetable Bowl with Peanut Sauce:
- Cook your grains.
- Roast the sweet potatoes and broccoli, then roast the onions, zucchini, and edamame. I really despise extra dishes so I like to use one pan for all of it!
- Make the peanut sauce while the veggies are roasting. Blend peanut butter, ginger, garlic, maple syrup, soy sauce, rice vinegar, and a little bit of water in a food processor.
- Put it all together and fill up your tummy!
Let's chat about fat! Fats are essential and help with our energy, cell growth, nutrient absorption, lowers risk of cardiovascular disease, lowers bad cholesterol and triglyceride levels. So yes, you should eat your fats! The important thing to remember is what KIND of fat. There's the unsaturated fats: monounsaturated and polyunsaturated and then there's saturated and trans fats. The unsaturated fats are considered the "good fats" which help raise your HDL ("good cholesterol"). The saturated and trans fats are the ones we try to limit since they raise your LDL ("bad cholesterol"). Some examples of foods with the mono- and polyunsaturated fats are: certain fish, avocados, olives, walnuts, and certain liquid oils. Check out the source for more information! Don't forget to read your nutrition labels and include those good fats in your diet! 🙂
Roasted Vegetable Bowl with Peanut Sauce
Roasted Vegetable Bowl
- 1 cup cooked brown rice
- 1 medium sweet potato
- 1 red onion
- 2 cups broccoli florets
- 1 zucchini
- 2 cups frozen edamame shelled, thawed
- 2 tablespoons olive oil
- sea salt; to taste
- black pepper; to taste
- 1 avocado
- 4 tablespoons peanut butter
- 1½ tablespoons maple syrup
- 2 cloves garlic
- 1 inch ginger
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- ¼ cup water; start with 2 tablespoons
For the Roasted Vegetables
- Preheat Oven to 400°F.
- Prepare your vegetables: wash, peel, and chop sweet potatoes in 1 inch cubes; peel and slice onions; wash and cut zucchini in half slices.
- Line a large baking sheet with foil. Place sweet potatoes and broccoli florets on the baking sheet. Drizzle with 1 tablespoon of olive oil, sea salt, and black pepper. Roast for 15 minutes or until sweet potato is cooked. Prepare your peanut sauce during this time.
- Remove the tray from the oven and set aside the sweet potatoes and broccoli in a bowl or plate.
- Use the same baking sheet and place the onions, zucchini, and edamame on the sheet. Drizzle with 1 tablespoon of olive oil, sea salt, and black pepper. Cook for about 10 minutes or until vegetables are slightly soft (not soggy).
- Remove from oven and prepare your bowl.
For the Peanut Sauce
- Add the peanut butter, maple syrup, garlic, ginger, soy sauce, rice vinegar, and 2 tablespoons of water to a food processor and blend until smooth. Add additional water as needed based on your desired consistency. I usually use ¼ cup of water. (See notes).
Putting it Together
- In a serving bowl, add the roasted vegetables and brown rice. Slice some avocado and drizzle (or pour) the peanut sauce over your bowl. Top it with any optional toppings!
- Optional Toppings: sesame seeds, pickled cucumbers and carrots, nuts, seeds, scallions, or cilantro!
- This recipe serves about 2 people with a possibility of seconds 🙂 . If you are making this to meal prep for a week, I recommend doubling the recipe for the week!
- If you make the peanut sauce in advance, it will thicken in the fridge so adjust with water according to your desired consistency.