Save to Pins Embrace the vibrant flavors of a Mediterranean-inspired meal with this Roasted Broccoli Bowl. This dish brings together the satisfying crunch of oven-roasted vegetables and the heartiness of wholesome grains, all brought together with a luxuriously creamy tahini sauce. It is a perfect choice for anyone seeking a nutritious, dairy-free lunch or a simple vegan dinner that doesn't compromise on taste.
Save to Pins This bowl is more than just a meal; it's a balance of textures and temperatures. The warmth of the roasted broccoli and onions provides a savory base that contrasts beautifully with the cooling, fresh toppings like avocado and citrusy lemon. Whether you are a dedicated vegetarian or simply looking to add more plant-based meals to your routine, this bowl is sure to become a staple in your kitchen.
Ingredients
- Vegetables: 1 large head broccoli (cut into florets), 1 red onion (thinly sliced), 2 tablespoons olive oil, 1/2 teaspoon smoked paprika, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper.
- Grains: 1 cup quinoa or brown rice (uncooked), 2 cups water or vegetable broth.
- Tahini Sauce: 1/3 cup tahini, 2 tablespoons lemon juice, 1 tablespoon maple syrup or honey, 1 garlic clove (minced), 3–5 tablespoons water (to thin), salt (to taste).
- Toppings (optional): 2 tablespoons toasted sesame seeds, 1/4 cup chopped fresh parsley, 1 avocado (sliced), lemon wedges.
Instructions
- Step 1: Oven Prep
- Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.
- Step 2: Roast the Vegetables
- In a large bowl, toss the broccoli florets and red onion slices with olive oil, smoked paprika, sea salt, and black pepper. Spread them evenly across the prepared baking sheet and roast for 20–25 minutes, stirring once halfway through, until the broccoli is golden and crispy at the edges.
- Step 3: Prepare the Grains
- Rinse the quinoa or rice under cold water. Combine with water or broth in a saucepan and bring to a boil. Reduce heat to low, cover, and simmer until fluffy. Quinoa will take approximately 15 minutes, while brown rice takes about 35 minutes. Fluff with a fork once done.
- Step 4: Whisk the Sauce
- In a small mixing bowl, whisk together the tahini, lemon juice, maple syrup or honey, minced garlic, and salt. Gradually whisk in water, one tablespoon at a time, until the sauce reaches a smooth and pourable consistency.
- Step 5: Assemble and Garnish
- Divide the cooked grains into four bowls. Top with the roasted broccoli and onions. Drizzle generously with the tahini sauce and garnish with sesame seeds, fresh parsley, avocado slices, and lemon wedges.
Zusatztipps für die Zubereitung
To boost the protein content of this bowl, consider adding roasted chickpeas or grilled tofu on top. If you enjoy a touch of spice, you can sprinkle a pinch of chili flakes over the broccoli before placing it in the oven.
Varianten und Anpassungen
This recipe is highly adaptable. You can swap the quinoa or brown rice for other grains like farro or couscous. For those who prefer a more savory sauce, you can omit the sweetener in the tahini dressing and add a splash of soy sauce or tamari instead.
Serviervorschläge
While this bowl is best served warm, it is also excellent for meal prep. Store the roasted vegetables and grains in airtight containers, but keep the tahini sauce and fresh toppings like avocado separate until you are ready to serve to maintain the best texture and flavor.
Save to Pins With its balance of smoky roasted vegetables and creamy dressing, this Roasted Broccoli Bowl is a satisfying way to enjoy a plant-based meal. Serve it warm and enjoy the wholesome goodness in every bite.
Questions & Answers
- → Can I meal prep this bowl?
Yes, this bowl is excellent for meal prep. Store cooked grains, roasted vegetables, and tahini sauce separately in airtight containers for up to 4 days. Assemble just before serving and add fresh toppings like avocado and parsley at the last minute.
- → What grains work best?
Quinoa and brown rice are both fantastic choices—quinoa cooks faster and has a lighter texture, while brown rice offers a nutty chew. You can also use farro, couscous, or even freekeh depending on your preference and what's available in your pantry.
- → How do I get the broccoli crispy?
The key is high heat and proper spacing. Roast at 425°F and don't overcrowd the baking sheet—this allows the broccoli to roast rather than steam. Toss well with olive oil and stir halfway through cooking for even browning on those crispy edges.
- → Can I add protein?
Absolutely. Try adding roasted chickpeas, grilled tofu cubes, or even pan-seared tempeh. For non-vegetarian options, grilled chicken or poached eggs work beautifully. The tahini sauce complements all of these protein sources wonderfully.
- → Is the tahini sauce make-ahead friendly?
The tahini sauce actually improves after a few hours in the refrigerator as the flavors meld. Store it in a jar and give it a good whisk before serving. You may need to add a splash of water to reach the desired consistency again since it thickens when chilled.
- → What if I don't like tahini?
You can substitute with other nut or seed butters like almond butter or sunflower seed butter for a similar creamy texture. Alternatively, a simple lemon-herb vinaigrette or avocado-based cream sauce would pair beautifully with the roasted vegetables.