High Protein Rice Bowls Vegetarian: 16 Healthy Meal Prep Ideas You’ll Love
These High Protein Rice Bowls Vegetarian combine brown rice, crispy tofu, chickpeas, fresh vegetables, and a creamy lemon tahini sauce for a healthy, satisfying, plant-based meal that’s perfect for meal prep or a quick weeknight dinner.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 bowls
- Category: Main Course
- Method: Roasting
- Cuisine: American
- Diet: Vegetarian
Ingredients
2 cups cooked brown rice
14 oz extra-firm tofu, pressed and cubed
1 can (15 oz) chickpeas, drained and rinsed
2 cups broccoli florets
1 red bell pepper, sliced
1 cup shredded carrots
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons pumpkin seeds
2 tablespoons chopped fresh parsley
For the Lemon Tahini Sauce:
3 tablespoons tahini
1 tablespoon lemon juice
1 teaspoon maple syrup
1 small garlic clove, minced
2-3 tablespoons water
Salt to taste
Instructions
1. Preheat the oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Toss the tofu, chickpeas, broccoli, and bell pepper with olive oil, garlic powder, smoked paprika, salt, and pepper.
4. Spread everything evenly on the prepared baking sheet.
5. Roast for 25 minutes, flipping halfway through, until the tofu is lightly crispy and the vegetables are tender.
6. Meanwhile, whisk together the tahini, lemon juice, maple syrup, garlic, water, and salt until smooth.
7. Divide the cooked brown rice among four serving bowls.
8. Top each bowl with the roasted tofu, chickpeas, broccoli, bell pepper, and shredded carrots.
9. Drizzle with the lemon tahini sauce.
10. Finish with pumpkin seeds and fresh parsley before serving.
Notes
Store the prepared bowls in airtight containers in the refrigerator for up to 4 days.
Keep the sauce separate until serving for the freshest texture.
Swap brown rice for quinoa, wild rice, or cauliflower rice if desired.
Add avocado or edamame for even more protein and healthy fats.