Description
Healthy Roasted Veggie Bowl with Maple-Feta Crunch is a colourful, wholesome meal packed with caramelized roasted vegetables, hearty quinoa or brown rice, creamy avocado, juicy pomegranate seeds, and a delicious maple-feta pecan topping finished with a bright maple lemon dressing.
Ingredients
1 medium sweet potato (about 300 g), peeled and cut into cubes
1 red bell pepper, cut into bite-sized pieces
1 zucchini (about 200 g), sliced
1 cup (150 g) broccoli florets
1 small red onion, cut into wedges
2 tbsp olive oil
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
3/4 cup (110 g) crumbled feta cheese
1/3 cup (40 g) chopped pecans
1 tbsp pure maple syrup
1/2 tsp smoked paprika
Pinch of salt
2 cups (300 g) cooked quinoa or brown rice
2 cups (60 g) fresh baby spinach
1/2 avocado, sliced
1/3 cup (50 g) pomegranate seeds
2 tbsp fresh parsley, chopped
3 tbsp olive oil
1 1/2 tbsp fresh lemon juice
1 tbsp pure maple syrup
1 tsp Dijon mustard
1/2 tsp apple cider vinegar
1/4 tsp salt
1/4 tsp black pepper
Instructions
1. Preheat your oven to 425°F (220°C). Add the sweet potato, red bell pepper, zucchini, broccoli, and red onion to a large bowl. Drizzle with olive oil and season with garlic powder, smoked paprika, oregano, salt, and black pepper. Toss thoroughly until all the vegetables are evenly coated.
2. Spread the seasoned vegetables across a large baking sheet in a single layer. Leave a little space between the pieces so they roast and caramelize instead of steaming. Roast for 30–35 minutes, turning everything halfway through, until tender and golden around the edges.
3. While the vegetables roast, combine the crumbled feta, chopped pecans, maple syrup, smoked paprika, and a pinch of salt in a small bowl. Stir gently until the pecans and feta are lightly coated.
4. Spread the feta and pecan mixture onto a parchment-lined baking sheet. Place it in the oven during the final 8–10 minutes of roasting. Bake until the pecans are toasted and the feta is lightly golden around the edges. Remove from the oven and let cool slightly.
5. In a small bowl or jar, whisk together the olive oil, lemon juice, maple syrup, Dijon mustard, apple cider vinegar, salt, and black pepper until smooth and well combined.
6. Divide the cooked quinoa or brown rice evenly among four serving bowls. Add a generous handful of fresh baby spinach to each bowl.
7. Arrange the roasted sweet potato, bell pepper, zucchini, broccoli, and red onion over the grains and spinach. Distribute the vegetables evenly so every bowl gets a little of everything.
8. Add the sliced avocado and pomegranate seeds to each bowl. Sprinkle with fresh parsley for a bright, herbaceous finish.
9. Scatter the toasted maple pecan and feta mixture generously over each bowl, making sure each serving gets plenty of the crunchy topping.
10. Drizzle the maple lemon dressing over the bowls just before serving. Serve warm or at room temperature while the vegetables are caramelized and the toppings are fresh and crunchy.
Notes
Don’t overcrowd the baking sheet. Spread the vegetables in a single layer so they roast and caramelize instead of steaming.
Cut the vegetables into similar-sized pieces so they cook at a consistent rate.
Cooked quinoa or brown rice can be prepared ahead of time to make assembly much faster.
Keep an eye on the feta and pecan crunch during the final minutes of baking because the feta can brown quickly.
Add the avocado just before serving to keep it fresh, creamy, and vibrant.
Dress the bowls just before serving so the spinach and roasted vegetables don’t become soggy.
Adjust the amount of maple syrup in the dressing according to your preferred level of sweetness.
The roasted vegetables, cooked grains, dressing, and maple-feta crunch can all be prepared ahead of time. Store the components separately and assemble shortly before serving.
Farro, couscous, bulgur, wild rice, or another cooked grain can be substituted for quinoa or brown rice.
For a vegan version, replace the feta with a plant-based feta alternative and use vegan-friendly products.
Cauliflower, Brussels sprouts, carrots, butternut squash, mushrooms, or eggplant can be added or substituted depending on what you have available.
For extra protein, add grilled chicken, roasted chickpeas, lentils, crispy tofu, or your favourite beans.
Store roasted vegetables, grains, dressing, and toppings separately in airtight containers in the refrigerator. Add avocado and dressing shortly before eating for the best texture.
The bowl can be served warm, at room temperature, or chilled. For the best flavour, allow refrigerated vegetables and grains to come closer to room temperature before serving.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Lunch
- Method: Roasting
- Cuisine: Mediterranean