Vegetarian Lunch Bowl
A customizable, hearty vegetarian lunch bowl packed with roasted tofu, chickpeas, fresh veggies, and a zesty lemon dressing. Ideal for meal prep or a quick, satisfying lunch any day of the week.
Ingredients
- 2 cups cooked quinoa or brown rice warm or chilled
- 1 can (15 oz) chickpeas drained and rinsed
- 1 block (14 oz) firm tofu pressed and cubed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1 bell pepper any color, sliced thin
- 2 cups baby spinach or mixed greens
- ½ small red onion finely sliced
- ¼ cup olive oil for dressing
- 2 tablespoons lemon juice fresh-squeezed if possible
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- salt and pepper to taste
- crumbled feta or shredded cheddar optional
- sliced avocado optional
- toasted sunflower seeds or chopped nuts optional
- fresh herbs parsley, basil, or cilantro; optional
Instructions
- Cook quinoa, brown rice, or another grain according to package directions. Set aside to cool slightly if warm.
- Preheat oven to 400°F. Toss tofu cubes with olive oil, salt, and pepper. Spread on a parchment-lined baking sheet and roast for 20 minutes, flipping halfway through.
- While tofu roasts, prep raw veggies: halve tomatoes, dice cucumber, slice bell pepper and onion, and rinse greens.
- In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper until well combined.
- In four bowls or containers, start with a base of grains. Top with roasted tofu, chickpeas, and assorted veggies.
- Drizzle with the prepared dressing.
- Add extras like cheese, avocado, seeds, or fresh herbs as desired.
Notes
To keep ingredients fresh, store grains, veggies, and proteins separately and assemble just before eating. For a dairy-free version, omit the cheese or use a plant-based alternative. Add hummus, pesto, or chili flakes for extra flavor. This bowl travels well and keeps in the fridge for up to 4 days.