Quick Recipe Version (TL;DR)
Quick Ingredients
- 1.5 cups uncooked brown rice + 3 cups water (see Variation for bulgur)
- 1 medium cauliflower (about 2 lb), cut into 1-inch florets
- 2 large bell peppers (red/yellow), cut into 1-inch strips
- 2 medium zucchini, cut into 1/2-inch half-moons
- 3 tbsp extra-virgin olive oil
- 1 1/4 tsp kosher salt, plus more to taste
- 1/2 tsp freshly ground black pepper
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 cup hummus
- 1/3 cup tahini, 3 tbsp lemon juice, 1 small garlic clove, 3–5 tbsp ice water
- Chopped fresh parsley and lemon wedges, for serving
Do This
- 1. Heat oven to 425°F (220°C). Place two rimmed baking sheets inside to preheat.
- 2. Cook rice: Combine 1.5 cups brown rice, 3 cups water, and 1/2 tsp salt. Boil, cover, simmer 40 minutes; rest 10 minutes.
- 3. Toss cauliflower, peppers, and zucchini with olive oil, salt, pepper, cumin, and smoked paprika.
- 4. Spread on hot sheets; roast 15 minutes, flip, roast 10–12 minutes more until browned and tender.
- 5. Whisk tahini, lemon, grated garlic, salt; add 3–5 tbsp ice water until smooth and pourable.
- 6. Assemble bowls: rice, roasted veg, a 1/4 cup dollop of hummus, tahini drizzle, parsley, and lemon.
Why You’ll Love This Recipe
- Roasty, caramelized vegetables meet creamy hummus and a bright, nutty tahini drizzle—comforting and fresh at the same time.
- Weeknight-friendly: roast veggies while the rice cooks; everything comes together in about an hour.
- Customizable: swap grains, adjust spices, add extra protein, or use what you have on hand.
- Meal-prep gold: components keep well and assemble in minutes for lunches all week.
Grocery List
- Produce: 1 cauliflower, 2 bell peppers, 2 zucchini, 1 lemon, 1 garlic clove, fresh parsley
- Dairy: none (optional: feta for serving)
- Pantry: Brown rice (or bulgur), tahini, hummus, extra-virgin olive oil, kosher salt, black pepper, ground cumin, smoked paprika
Full Ingredients
Roasted Vegetables
- 1 medium head cauliflower (about 2 lb), cut into 1-inch florets
- 2 large bell peppers (red and/or yellow), cut into 1-inch wide strips
- 2 medium zucchini, halved lengthwise and cut into 1/2-inch half-moons
- 3 tbsp extra-virgin olive oil
- 1 1/4 tsp kosher salt
- 1/2 tsp freshly ground black pepper
- 1 tsp ground cumin
- 1 tsp smoked paprika
Grains (choose one)
Brown Rice (default)
- 1.5 cups uncooked brown rice
- 3 cups water or low-sodium vegetable broth
- 1/2 tsp kosher salt
Bulgur (variation)
- 1.5 cups medium-grind bulgur
- 3 cups water
- 1/2 tsp kosher salt
Tahini Drizzle
- 1/3 cup tahini
- 3 tbsp fresh lemon juice
- 1 small garlic clove, finely grated or pressed
- 1/4 tsp kosher salt
- 3–5 tbsp ice-cold water (to thin)
To Serve
- 1 cup hummus
- 2 tbsp chopped fresh parsley
- Lemon wedges
Optional Extras
- Toasted pepitas or sesame seeds
- Crumbled feta or olives
- Red pepper flakes or a drizzle of chili crisp
Step-by-Step Instructions
Step 1: Heat the oven and pans
Place two rimmed baking sheets on the middle racks and preheat the oven to 425°F (220°C). Heating the pans helps the veggies sear on contact for better browning.
Step 2: Cook the grain
For brown rice: Rinse 1.5 cups rice in a fine-mesh strainer. In a medium saucepan, combine rice, 3 cups water (or broth), and 1/2 tsp salt. Bring to a boil, reduce to low, cover, and simmer for 40 minutes. Remove from heat and let stand, covered, 10 minutes. Fluff with a fork.
For bulgur (variation): Bring 3 cups water to a boil. Stir in 1.5 cups medium bulgur and 1/2 tsp salt. Turn off heat, cover, and let sit for 12 minutes. Drain any excess water and fluff.
Step 3: Season the vegetables
In a large bowl, combine the cauliflower florets, pepper strips, and zucchini. Add 3 tbsp olive oil, 1 1/4 tsp salt, 1/2 tsp black pepper, 1 tsp cumin, and 1 tsp smoked paprika. Toss thoroughly until every piece is lightly coated and the spices are evenly distributed.
Step 4: Roast until caramelized
Carefully remove the hot baking sheets from the oven. Divide the vegetables between them, spreading in a single layer with space between pieces. Roast for 15 minutes, rotate pans, stir or flip the vegetables, and roast for another 10–12 minutes, until the cauliflower edges are browned, peppers are slightly blistered, and zucchini is tender. For extra char, broil for 1–2 minutes at the end, watching closely.
Step 5: Mix the tahini drizzle
In a small bowl, whisk together 1/3 cup tahini, 3 tbsp lemon juice, grated garlic, and 1/4 tsp salt. Whisk in 3–5 tbsp ice-cold water, a tablespoon at a time, until the sauce turns pale, smooth, and pourable. Taste and adjust lemon or salt to your liking.
Step 6: Prep the hummus and garnishes
Stir the hummus to loosen; if it is very thick, mix in 1–2 tsp warm water or olive oil until creamy. Chop the parsley and cut the lemon into wedges.
Step 7: Assemble the grain bowls
Divide rice (about 1 to 1 1/4 cups per bowl) among 4 bowls. Top with equal portions of roasted vegetables. Add a generous 1/4-cup dollop of hummus to each bowl. Drizzle each with 1–2 tbsp tahini sauce. Finish with chopped parsley, a squeeze of lemon, and any optional extras.
Pro Tips
- Preheat your sheet pans to jump-start browning and keep the veggies from steaming.
- Do not overcrowd: if veggies touch, they steam instead of caramelize. Use two pans and give them space.
- Cut vegetables to similar thickness so they roast at the same rate; keep zucchini a touch thicker to avoid overcooking.
- Use ice-cold water in the tahini sauce—this creates a silky, light, pourable texture.
- For a faster weeknight version, use bulgur or pre-cooked rice packs while the veggies roast.
Variations
- Bulgur bowls: Swap in 1.5 cups medium bulgur; steep 12 minutes off heat (see Step 2). Total time drops to about 35 minutes.
- Spicy harissa tahini: Whisk 1–2 tsp harissa paste into the tahini sauce and finish bowls with extra chili flakes.
- Protein boost: Add roasted chickpeas (toss a 15-oz can with 1 tbsp oil, 1/2 tsp cumin, roast 20 minutes) or top with crumbled feta.
Storage & Make-Ahead
Store components separately in airtight containers: rice and roasted vegetables for up to 4 days in the refrigerator, tahini sauce for up to 1 week, and hummus per package guidance. Reheat rice and vegetables together on a sheet pan at 350°F (175°C) for 10–12 minutes or in the microwave until warm. Assemble bowls just before serving. Rice freezes well (up to 3 months); vegetables are best fresh (zucchini softens when frozen).
Nutrition (per serving)
Approximate for 1 of 4 bowls (brown rice version): 660 calories; 18 g protein; 87 g carbohydrates; 28 g fat; 15 g fiber; 650 mg sodium. Values will vary with brands, salt level, and optional toppings.
