Healthy Lunch Grain Bowl with Veggies

Name: Healthy Lunch Grain Bowl with Veggies
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2 servings
Ingredients: 1 cup cooked quinoa; 1 cup cooked brown rice; 1 cup cherry tomatoes, halved; 1 cup bell peppers, diced; 1 cup cucumber, diced; 1 cup steamed broccoli; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Healthy & Light

I love creating vibrant and nutritious meals, and this Healthy Lunch Grain Bowl with Veggies is one of my favorites. It’s not just healthy—it's packed with flavor and texture, making it a satisfying choice for lunch. I enjoy experimenting with different grains and vegetables, which allows me to customize each bowl to my liking. Plus, it's incredibly easy to prepare ahead of time, so I can enjoy a delicious, wholesome lunch throughout the week without much hassle.

Created by

Natalie Warren

Last updated on 2026-01-12T02:31:19.845Z

In my quest for easy yet healthful meal options, I stumbled upon the idea of grain bowls, and I’ve never looked back. The delightful combination of grains, fresh veggies, and a zesty dressing creates a brilliantly balanced meal. I particularly enjoy incorporating roasted veggies for an added depth of flavor, which elevates the whole bowl!

One of my favorite tips is to cook a larger batch of grains at once, allowing me to mix and match different ingredients for the week. This not only saves time but also keeps my lunches exciting and dynamic. And trust me, drizzling a homemade dressing over the top makes all the difference!

        Why You'll Love This Recipe
        Packed with colorful vegetables for added nutrients
Customizable with your favorite grains and toppings
Great for meal prep—enjoy it throughout the week!

      

Grain Perfection

Cooking the grains properly is essential for achieving the right texture in your grain bowl. Quinoa should be fluffy and slightly chewy, which takes about 15 minutes of simmering once the water is boiling. Brown rice requires more time, about 30 minutes, to cook through completely. The grains should be fluffed with a fork once done to prevent clumping and to allow them to absorb the dressing better later on.

For a unique flavor boost, consider toasting the quinoa before cooking. Heat a small pot over medium heat, add the dry quinoa, and toast for about 5 minutes until it gives off a nutty aroma. This step enhances the nutty flavor profile and makes your grain bowl even more delicious.

Vegetable Variations

While this recipe calls for specific vegetables, feel free to customize based on your preferences or what you have on hand. For example, diced carrots or roasted sweet potato can add a different sweetness and texture. If you want to incorporate leafy greens, try adding a handful of spinach or kale for added nutrients and a pop of color. Their slight bitterness can balance the sweetness of the other veggies beautifully.

In terms of cooking the vegetables, if you choose to roast them, keep an eye on the time. Roasting at 400°F for about 20 minutes will give you slightly charred, flavorful veggies, but for a lighter option, fresh vegetables provide a nice crunch and bright flavors without any added oils.

Ingredients

Grains and Base

1 cup cooked quinoa
1 cup cooked brown rice

Vegetables

1 cup cherry tomatoes, halved
1 cup bell peppers, diced
1 cup cucumber, diced
1 cup steamed broccoli

Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon garlic powder
Salt and pepper to taste

Preparation Instructions

Instructions

Prepare the Grains

In a medium pot, bring 2 cups of water to a boil. Add quinoa and brown rice. Reduce heat and simmer until cooked, about 15 minutes for quinoa and 30 minutes for brown rice. Fluff with a fork and set aside.

Prepare the Vegetables

While the grains are cooking, wash and chop the vegetables. You can choose to roast the cherry tomatoes and bell peppers at 400°F for 20 minutes for added flavor, or keep them fresh for crunch.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, garlic powder, salt, and pepper until well combined.

Assemble the Bowl

In a bowl, layer cooked grains, fresh veggies, and drizzle with dressing. Toss gently to combine. Serve immediately or store in the fridge for meal prep.

Enjoy Your Meal!

Pro Tips

Feel free to add protein such as grilled chicken, tofu, or chickpeas to make this bowl even more filling. Experiment with different grains like farro or barley for variety.

Storing and Meal Prepping

This grain bowl can be a fantastic meal prep option. Once assembled, it can be stored in the refrigerator for up to 4 days. To keep the vegetables fresh and crunchy, consider storing the dressing separately and adding it just before serving. This prevents the veggies from becoming soggy and maintains their vibrant colors and textures.

For freezing, it’s best to separate the grains and vegetables into different containers. The grains can freeze well for up to 3 months, while the cooked vegetables should be used within a month for optimal flavor. When ready to eat, thaw the grains and veggies in the refrigerator overnight and reheat the grains gently in a microwave or skillet.

Serving Suggestions

This grain bowl is versatile and can be served warm or cold, making it a brilliant choice for any season. For a warm option, reheat the grains and mix them with the vegetables before adding the dressing. If you prefer a cold meal, simply toss everything together straight from the fridge for a refreshing lunch.

Consider adding a protein boost to your bowl. Grilled chicken, shrimp, or even plant-based options like chickpeas or tofu can elevate nutritional value and make it more filling. Sprinkle some seeds or nuts on top for added crunch and healthy fats, creating a well-rounded and satisfying meal.

Questions About Recipes

→ Can I meal prep this grain bowl?

Yes! This grain bowl is perfect for meal prep. Prepare the grains and veggies in advance, and store separately to keep fresh.

→ What can I substitute if I don't have quinoa?

You can use any whole grain of your choice—farro, barley, or even couscous work great as alternatives.

→ How long will leftovers last?

Properly stored in an airtight container, leftovers can last up to 4 days in the fridge.

→ Is this recipe vegan?

Yes! This Healthy Lunch Grain Bowl with Veggies is entirely vegan and gluten-free.