Healthy Lunch Grain Bowl with Veggies

Name: Healthy Lunch Grain Bowl with Veggies
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup quinoa; 2 cups vegetable broth; 1 cup cherry tomatoes, halved; 1 cup bell peppers, diced; 1 cup zucchini, sliced; 1 cup spinach; 1 avocado, sliced; 1/4 cup feta cheese (optional); 2 tablespoons olive oil; Salt and pepper to taste; 2 tablespoons lemon juice; 1 tablespoon Dijon mustard; 1 clove garlic, minced; Salt and pepper to taste

Highlighted under: Healthy & Light

I love making this Healthy Lunch Grain Bowl with Veggies because it’s not only colorful and delicious, but it also keeps me full and energized throughout the day. This recipe is incredibly versatile—feel free to swap in whatever fresh veggies you have on hand! In just a short time, you can create a nourishing meal that packs a punch of flavor and nutrients. It’s perfect for meal prep too, so I can enjoy healthy lunches all week long without any fuss.

Created by

Harriet Collins

Last updated on 2026-01-11T23:43:19.342Z

When I first tried making a grain bowl, I was amazed at how easy and satisfying it was. Using quinoa as a base gives the bowl a hearty texture, while the colorful vegetables elevate it visually and nutritionally. I experimented with roasting some veggies for extra depth of flavor, and it transformed my lunch game completely.

What I love most about this bowl is how customizable it is. I usually add a handful of spinach or kale for greens, and the dressing can be kept simple with olive oil and lemon juice. This way, every bite bursts with freshness, and the leftovers are just as delicious!

        Why You'll Love This Recipe
        Nourishing and satisfying, perfect for meal prep
Vibrant flavors and textures from fresh veggies
Quick to make, ideal for busy days

      

Ingredient Insights

The base of this grain bowl is quinoa, a protein-packed seed that cooks up fluffy and nutritious. It's gluten-free and provides all nine essential amino acids, making it an excellent choice for a satisfying meal. When rinsing the quinoa, ensure you wash away its natural coating, called saponin, which can impart a bitter flavor if not removed. Use vegetable broth instead of water to infuse flavor right from the start, enhancing the overall taste of your bowl.

Fresh vegetables add bright colors and textures to the dish. Feel free to get creative with your veggie selections; you could substitute sweet potatoes for the zucchini or use kale instead of spinach. Just remember to adjust roasting times for denser vegetables. For a boost in creaminess, try incorporating roasted butternut squash or even chickpeas, which can add a pleasant crunch and protein boost.

Assembling Your Bowl

Proper assembly of your bowl can elevate the texture and flavor profile. Start by fluffing the quinoa to separate the grains, which helps prevent clumping. When adding the roasted veggies, mix them in gently so you don't break them apart. The contrast of warm roasted veggies with cool, fresh spinach and creamy avocado creates a delightful experience on your palate. For optimal creaminess, slice the avocado just before serving to avoid browning.

The dressing is what ties all these elements together. When whisking the lemon juice and Dijon mustard, don't hesitate to adjust the acidity and seasoning to your preference. If you love extra tang, try adding a splash of apple cider vinegar. Don’t skip the garlic, as it provides a subtle kick that balances the richness of the avocado and feta. Feel free to double the dressing recipe for future bowls!

Ingredients

Gather the following ingredients to create a delightful and healthy grain bowl:

For the Grain Bowl

1 cup quinoa
2 cups vegetable broth
1 cup cherry tomatoes, halved
1 cup bell peppers, diced
1 cup zucchini, sliced
1 cup spinach
1 avocado, sliced
1/4 cup feta cheese (optional)
2 tablespoons olive oil
Salt and pepper to taste

For the Dressing

2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste

Make sure to wash and chop all the vegetables before you start cooking. This will help streamline the cooking process!

Instructions

Follow these steps to create your delicious Healthy Lunch Grain Bowl:

Cook the Quinoa

Rinse the quinoa under cold water, then combine it with vegetable broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.

Prepare the Veggies

While the quinoa cooks, preheat your oven to 425°F (220°C). Toss the cherry tomatoes, bell peppers, and zucchini in olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 20 minutes, or until tender and slightly charred.

Make the Dressing

In a small bowl, whisk together lemon juice, Dijon mustard, minced garlic, salt, and pepper until combined. Adjust seasoning according to your taste.

Assemble the Bowl

In a large bowl, fluff the quinoa with a fork and add roasted veggies, spinach, and sliced avocado. Drizzle with dressing and toss gently to combine. Top with feta cheese if desired and serve.

Enjoy your Healthy Lunch Grain Bowl warm or chilled! It’s delightful either way.

Pro Tips

Feel free to add or substitute your favorite vegetables, beans, or proteins to make this bowl your own. Cooked chicken or chickpeas can amp up the protein content even further.

Storage and Meal Prep

This Healthy Lunch Grain Bowl is ideal for meal prepping, allowing you to enjoy a nutritious lunch throughout the week. You can store the quinoa and roasted veggies separately in airtight containers and then assemble your bowls fresh each day. The quinoa keeps well in the fridge for up to five days, while roasted veggies can last about three days. Always keep your avocado slices separate and add them just before serving to prevent browning.

For freezing, consider portioning out the quinoa and roasted veggies in plastic containers. They can be frozen for up to three months. When you're ready to enjoy, just thaw and reheat the quinoa and veggies, then freshen them up with a quick addition of spinach and avocado upon serving.

Variations and Customization

This recipe is incredibly versatile, so feel free to swap in whatever seasonal veggies you have. Try adding roasted beets for earthiness, or swap the bell peppers for spicy jalapeños if you're in the mood for heat. To add a protein punch, consider grilled chicken or shrimp, or mix in legumes like lentils or black beans for a vegetarian option. You can also use different grains like farro or freekeh for variety.

If you're looking for different flavor profiles, experiment with the dressing. A tahini-based dressing can offer a nutty flavor, while a spicy sriracha drizzle can add a serious kick. You could also try a balsamic reduction for a sweet and tangy twist. The key is to mix and match according to what you have on hand and your flavor preferences.

Questions About Recipes

→ Can I make this bowl ahead of time?

Absolutely! You can prepare all components in advance and store them in airtight containers in the fridge. Just assemble right before serving.

→ What can I substitute quinoa with?

You can use other grains like brown rice, farro, or bulgur if you prefer.

→ Is this bowl gluten-free?

Yes, quinoa is naturally gluten-free, but always ensure that any additional ingredients, like sauces, are also gluten-free.

→ How long can leftovers last?

Leftover grain bowls can be stored in the refrigerator for up to 3 days. Just make sure to keep the dressing separate until you're ready to eat.