If wholesome consuming and planning forward are excessive in your aim listing this new 12 months, you must make my new meal prep pleasant, Roasted Veggie and Chickpea Orzo Bowls. They’re full of protein, fiber and a lot taste from the recent herb dressing. Make these vegetarian bowls on a Sunday and also you’ll have cozy and filling lunches all week lengthy. The greens are customizable and quinoa will be substituted for the orzo so as to add even further plant based mostly protein.
Joyful New 12 months! For higher, or for worse, I’m a kind of individuals who embraces the brand new 12 months as an excuse to start out recent and alter previous habits. A wholesome behavior that I actually need to lean extra into this 12 months is meal prep. These Chickpea Orzo Bowls with Roasted Veggies and Lemon Parsley Dressing are nice as a result of they’ll simply be prepped on the weekend and loved for a hearty lunch or dinner all through the week. Simply pop them within the microwave, pour on the dressing and dig in.
Why You’ll Love These Cozy Meal Prep Lunches
- Properly balanced meal – I really like making meal prep lunch recipes which have somewhat little bit of the whole lot in them. This one has veggies, pasta, beans, feta cheese and an excellent flavorful inexperienced sauce to high all of it off with. This lunch recipe gives you the vitality you must end out the day.
- Simple to prep forward of time – I’m not the kind of one that wakes up early every morning and has sufficient time to truly pack myself a wholesome lunch. Due to that, meal prep has been such a lifesaver. These bowls will be prepped in about an hour on Sunday, and you then simply have to seize one and pop it within the microwave for a few minutes earlier than lunch.
- Will be personalized – I do listing the precise components that I used to make these bowls, however they’ll all simply be personalized based mostly on what you want. For instance, you may change up the greens, use white beans as an alternative of chickpeas and quinoa as an alternative of orzo. You can too use a distinct kind of dressing in case you favor.
Why Your Physique Will Love This Recipe
- Protein – Chickpeas are an awesome supply of plant based mostly protein, with 3/4 cup including about 10 grams of protein to those lunch bowl. Feta cheese additionally provides protein and you may substitute the orzo for quinoa if you wish to add much more. Your physique wants protein to do nearly the whole lot, together with constructing muscle, offering vitality and rising new cells.
- Fiber – Fiber is essential to maintain your digestive tract working easily and greens and beans are filled with it. Your physique wants each soluble and insoluble fiber to bulk up your stool and assist it cross simply.
- Antioxidants – Colourful greens like bell peppers, zucchini and pink onion are nice sources of antioxidants. Antioxidants are essential so as to add to your each day weight loss plan as a result of they assist struggle irritation inside the physique. Excessive ranges of irritation may cause ailments like most cancers, arthritis and diabetes.
Roasted Veggie Chickpea Orzo Bowl Recipe Substances
- Greens – You should use any form of greens for this recipe that you simply like, so long as they’ll roast properly collectively. I used a mix of bell peppers, pink onion, summer time squash and zucchini. I roasted them at 450 with olive oil, salt, pepper and garlic.
- Chickpeas – I used canned chickpeas and added about 3/4 cup of them to every bowl. They’re gentle in taste and go properly with the opposite bowl components. You’re welcome to make use of any kind of bean you like although. White beans might be an awesome substitute.
- Orzo – I used orzo for this recipe as a result of I used to be craving a comfortable pasta vibe, however your favourite grain may also be used. Quinoa can be an awesome substitute and it could add further protein.
- Feta Cheese – Feta cheese provides creaminess and saltiness to those bowls. Crumbled goat cheese will be substituted, or your favourite vegan feta cheese.
- Herby Dressing – I needed so as to add a brilliant, zingy dressing to those bowls so I made a dressing utilizing olive oil, lemon juice, recent parsley, garlic, mustard, maple syrup, salt and pepper. It helps reduce any heaviness, is packed filled with taste and has a vibrant inexperienced colour.
How To Make Roasted Veggie Bowls with Chickpeas and Orzo
- Pre-heat oven to 450 levels F. Add the diced greens to a big sheet pan after which toss with olive oil, granulated garlic, salt and pepper. As soon as absolutely coated, organize greens in a single layer on the pan and bake till fork tender and beginning to brown, 30-35 minutes, flipping midway by.
- Cook dinner the orzo whereas the veggies are roasting. Convey a medium sized pot of water to a boil, add in dried orzo, together with a pinch of salt and prepare dinner in response to package deal instructions. Drain orzo properly and add again into the pot. I like to combine with somewhat little bit of oil or butter to forestall it from sticking collectively. You can too add salt or a splash or tamari. Put aside till able to assemble bowls.
- Make the dressing: add all dressing components to a blender and mix till easy and brilliant inexperienced in colour, about 1 minute. Give the dressing a style and modify any seasonings wanted.
- Lay out your meal prep bowls and to every bowl, add in 3/4 cup chickpeas, 1/4 of the tray of roasted veggies, 1/2 cup cooked orzo and a couple of tablespoons of crumbled feta cheese. I favor to retailer the dressing individually and add on simply earlier than consuming. Every bowl will get about 2 tablespoons of dressing. Place the lids on the containers and retailer within the fridge for about 4-5 days. Re-heat within the microwave for 1-2 minutes, if desired, earlier than consuming. Drizzle on dressing, combine collectively and revel in.
Recipe Continuously Requested Questions
- Make this recipe gluten free through the use of a gluten free orzo, or substituting the orzo along with your favourite gluten free grain.
- Make this recipe vegan through the use of a vegan feta cheese substitute, or omitting the feta cheese utterly.
- Ought to these bowls be served heat or chilly? I often warmth these up earlier than consuming, however in case you favor you may get pleasure from at room temperature and even chilly.
- Can completely different greens be used? Sure, be at liberty to change up the roasted greens, utilizing simply your favorites in case you like.
- Can the orzo be substituted? Sure, you may simply substitute the orzo with a cooked grain, like quinoa or couscous.
- How lengthy do leftovers final? If saved in an air-tight container, within the fridge, leftovers ought to final about 4-5 days.
Have a query I didn’t reply? Ask me within the remark part under and I’ll get again to you ASAP!
Trying For Extra Hearty Vegetarian Meal Prep Recipes?
Meal Prep Chickpea Edamame Salad
Roasted Carrot Couscous Bowls with Lemon Parsley Tahini Sauce
Protein Packed Three Bean Quinoa Salad
Spicy Peanut Spaghetti Squash Bowls
Sesame Ginger Tofu Meal Prep Bowls
Chickpea Orzo Bowls with Roasted Veggies and Lemon Parsley Dressing
Whole Time: 1 hour
Yield: 4 1x
Food regimen: Vegetarian
Description
If wholesome consuming and staying organized are excessive in your aim listing this new 12 months, you must make my new Chickpea Orzo Bowls with Roasted Veggies and Lemon Parsley Dressing. They’re full of protein, fiber and a lot taste from the recent herb dressing. Make these vegetarian bowls on a Sunday and also you’ll have cozy and filling lunches all week lengthy. The greens are customizable and quinoa will be substituted for the orzo so as to add even further plant based mostly protein.
- 3/4 cup dried orzo (about 2 cups as soon as cooked)
- 3 cups cooked chickpeas, about 3/4 cup per bowl
- 1/2 cup crumbled feta cheese, about 2 tablespoons per bowl
Roasted Greens
- 7–8 cups diced greens (I used a mix of zucchini, summer time squash, pink bell pepper, orange bell pepper and pink onion)
- 3 tablespoons further virgin olive oil
- 1 teaspoon salt
- 1/2 teaspoon granulated garlic
- 1/2 teaspoon black pepper
Parsley Dressing
- 1/2 cup further virgin olive oil, or oil of selection
- 1 cup calmly packed recent parsley leaves
- 1/4 cup recent lemon juice
- 2–3 cloves garlic
- 1 teaspoon pure maple syrup
- 1/2 teaspoon dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Directions
- Pre-heat oven to 450 levels F. Add the diced greens to a big sheet pan after which toss with olive oil, granulated garlic, salt and pepper. As soon as absolutely coated, organize greens in a single layer on the pan and bake till fork tender and beginning to brown, 30-35 minutes, flipping midway by.
- Cook dinner the orzo whereas the veggies are roasting. Convey a medium sized pot of water to a boil, add in dried orzo, together with a pinch of salt and prepare dinner in response to package deal instructions. Drain orzo properly and add again into the pot. I like to combine with somewhat little bit of oil or butter to forestall it from sticking collectively. You can too add salt or a splash or tamari. Put aside till able to assemble bowls.
- Make the dressing: add all dressing components to a blender and mix till easy and brilliant inexperienced in colour, about 1 minute. Give the dressing a style and modify any seasonings wanted.
- Lay out your meal prep bowls and to every bowl, add in 3/4 cup chickpeas, 1/4 of the tray of roasted veggies, 1/2 cup cooked orzo and a couple of tablespoons of crumbled feta cheese. I favor to retailer the dressing individually and add on simply earlier than consuming. Every bowl will get about 2 tablespoons of dressing. Place the lids on the containers and retailer within the fridge for about 4-5 days. Re-heat within the microwave for 1-2 minutes, if desired, earlier than consuming. Drizzle on dressing, combine collectively and revel in.
Notes
You’re welcome so as to add as a lot or as little of every ingredient as you want. My measurements are simply recommendations.
- Prep Time: 20 minutes
- Cook dinner Time: 40 minutes
- Class: Lunch, Vegetarian
- Technique: Stovetop, Oven
- Delicacies: American
