This roasted veggie grain bowl is the kind of meal you’ll want on repeat.
It combines hearty roasted vegetables with fluffy quinoa, creamy herb sauce, and tangy sauerkraut for a nutrient-packed, crave-worthy bowl.
It’s loaded with plant-based protein from quinoa and chickpeas, rich in vitamins and antioxidants from the kale, cauliflower, and Brussels sprouts, and provides good fats thanks to the olive oil and pepitas.
The pesto-style sauce adds vibrant flavor while keeping things low in saturated fat, making the bowl both wholesome and satisfying.
Because each component can be cooked in advance, it’s ideal for weekly meal prep or quick lunches throughout the week.
Versatile, colorful, and filling, this is a smart go-to for anyone wanting clean energy and feel-good comfort food.
Must-Have Tools for Perfect Results
Large Sheet Pan
Essential for spreading out vegetables so they roast evenly and turn perfectly golden—no steaming, just crisp edges.
High-Powered Blender or Food Processor
Blends the kale pesto until silky smooth, and is also perfect for homemade sauces, soups, and smoothies.
Medium Saucepan with Lid
Cooks quinoa hands-free with fluffy results every time—also great for rice or simmering grains.
Chef’s Knife
Makes chopping vegetables quick and efficient—an everyday workhorse for prep in any kitchen.
Mixing Bowls (optional but useful)
Helpful for tossing veggies with oil and salt evenly before roasting; perfect for marinating and meal prep tasks in general.
Easy Roasted Veggie Grain Bowl
Equipment
- 1 large baking sheet
- 1 medium baking sheet
- 1 medium saucepan with lid
- 1 Blender or Food Processor
- 1 Chef’s Knife
- 1 Cutting Board
Ingredients
For the Grain:
- 1 cup quinoa rinsed
- 1¾ cups water
For the Pepita Sauce:
- ½ cup pepitas or shelled raw pistachios
- 2 small cloves garlic
- 1 cup kale packed and chopped
- 1 cup cilantro packed (plus extra for garnish)
- ¼ cup lemon juice
- ½ teaspoon sea salt
- Freshly ground black pepper to taste
- ½ cup olive oil
- ½ cup water
- ½ teaspoon maple syrup or honey
For the Roasted Vegetables:
- 2 parsnips chopped into ½-inch pieces
- ½ head cauliflower cut into florets
- ½ bunch broccolini
- 1½ cups Brussels sprouts halved
- Olive oil for roasting
- Salt and pepper to taste
Protein:
- 1 14-ounce can chickpeas, drained and rinsed (use ¼ cup per bowl)
Extras:
- Sauerkraut approximately 1 scoop per bowl
- Toasted pepitas for topping
Instructions
- Preheat and Prep the Oven: Preheat your oven to 425°F (220°C) and line two baking sheets with parchment paper to prevent sticking and make cleanup easy. Set them aside while you prepare your vegetables, so the oven is hot and ready for roasting by the time you’re done chopping.
- Cook the Quinoa Base: Rinse the quinoa thoroughly under running water using a fine-mesh strainer to remove any bitterness. Combine the quinoa and water in a medium saucepan, bring it to a boil, then cover and reduce to a low simmer for 15 minutes. Once it’s done simmering, remove from heat but keep it covered for another 10 minutes, then fluff with a fork.
- Blend the Creamy Pepita Sauce: Add pepitas, garlic, kale, cilantro, lemon juice, sea salt, black pepper, olive oil, water, and maple syrup (or honey) to a blender. Blend until you have a smooth, vibrant green sauce with a creamy texture; stop to scrape down the sides if needed. Taste and adjust seasoning if desired, then transfer to a jar or bowl and set aside.
- Season and Roast the Veggies: Place the chopped parsnips, cauliflower florets, and halved Brussels sprouts on one of the prepared baking sheets. Place the broccolini on the second sheet. Drizzle all vegetables generously with olive oil, sprinkle with salt and pepper, toss with your hands or tongs until evenly coated, and spread them out so they roast evenly without overlapping.
- Roast to Golden Perfection: Roast the parsnips, cauliflower, and Brussels sprouts for 20–25 minutes, or until the edges are golden-brown and crisp. Roast the broccolini for 10–12 minutes, until tender but still bright green. Let all vegetables cool slightly, and once the broccolini is cool enough to handle, chop the stems into bite-size pieces.
- Warm the Chickpeas (Optional Step): Drain and rinse the chickpeas well. If you prefer them warm, you can sauté them briefly in a pan with a little olive oil and salt until they are heated through, or simply keep them at room temperature if you enjoy their natural texture. This step adds protein and heartiness to every bowl.
- Assemble the Bowls: Spoon a generous scoop of fluffy quinoa into each bowl as your base, then arrange the roasted vegetables on top, distributing them evenly between servings. Add about ¼ cup of chickpeas to each bowl, followed by a small scoop of tangy sauerkraut for brightness and crunch.
- Finish with Sauce and Toppings: Drizzle each bowl generously with the creamy kale pepita sauce, making sure each section of the bowl gets a bit of flavor. Sprinkle toasted pepitas over the top for added crunch and healthy fats. Garnish with fresh cilantro if desired, season with extra salt and pepper to taste, and serve warm or at room temperature.
Notes
- You can swap quinoa with farro, brown rice, or couscous for variety.
- Use any mix of seasonal vegetables like sweet potatoes, carrots, or zucchini.
- The kale-cilantro sauce keeps refrigerated up to 4–5 days and is great on sandwiches or salads.
- For extra protein, add tofu, tempeh, or grilled chicken if not keeping it vegan.
- Always space vegetables out on the baking sheet; crowded pans lead to steaming instead of roasting.
Chef’s Secrets for Big Flavor
To maximize flavor, always roast vegetables at a high heat (425°F) so they caramelize and develop those deliciously crisp edges.
Let the parsnips, Brussels sprouts, and cauliflower sit untouched for the first part of roasting to get golden browning before flipping, which adds a deeper, almost sweet flavor.
Blanching herbs or using ice-cold greens in the sauce keeps the pesto color bright green, and a small touch of maple or honey balances its tang perfectly.
Never skip tasting your sauce before serving—sometimes a squeeze of lemon at the end is what makes everything pop.
Serving Suggestions You’ll Love
This bowl is very versatile and can be enjoyed warm or at room temperature.
It pairs beautifully with a squeeze of extra lemon or a dollop of hummus for added creaminess.
For a more filling dinner, serve alongside a piece of whole grain toast or stuffed in a warm pita wrap.
You can also serve the roasted component as a side dish next to grilled proteins or add the pesto sauce to pasta or salads throughout the week.
Storage Tips for Freshness
Store leftover quinoa, roasted vegetables, and sauce in separate airtight containers in the refrigerator.
The quinoa and vegetables will stay fresh for up to 4 days, while the sauce will last about 4–5 days.
Reheat the vegetables in a toaster oven or skillet for best texture (microwaving is fine, but may soften them).
Assembled bowls should only be kept for 1–2 days due to the sauerkraut and sauce, which can make things soggy. Keep pepitas separate so they stay crunchy.
Frequently Asked Questions (FAQs)
Q1: Can I make this recipe completely oil-free?
Yes! You can toss the vegetables in vegetable broth instead of oil before roasting, though they may not crisp as much. The sauce can also be blended without oil by substituting water or a little avocado.
Q2: What can I use instead of pepitas?
Shelled pistachios or sunflower seeds work beautifully. They’ll provide the same nutty richness and can also be toasted for extra flavor.
Q3: Can I meal prep this for lunches?
Definitely! Prepare all components in advance and refrigerate separately. Assemble bowls each day just before eating to maintain texture.
Q4: What if I don’t like sauerkraut?
Feel free to leave it out or substitute pickled red onions or even a splash of apple cider vinegar for tang. The acidity really brightens the bowl.
Q5: Can I freeze the sauce or veggies?
The sauce isn’t ideal for freezing due to the herbs, but the roasted veggies can be frozen for up to a month. Reheat in an oven or air fryer to revive texture.
This recipe is inspired by loveandlemons and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
