Wild Rice Veggie Bowl
This wild rice buddha bowl is delicious way to eat more veggies. It's the perfect recipe to meal prep for lunches, or enjoy as a healthy weeknight meal. I make this whenever I need filling, healthy lunches for the week.
Quick Look: Wild Rice Buddha Bowl
- ⏰ Prep Time: 15 minutes
- 🔥 Cook Time: 45 minutes
- ⏳ Total Time: 1 hour
- 🥦 Serves: 4 (4 containers for meal prep, or 4 people for one meal)
- 🍽️ Calories: 480 per serving
- 📖 Dietary info: vegan, vegetarian, gluten free, high fibre
- ⭐️ Why you'll love it: healthy, filling & packed fibre, this wild rice buddha bowl will keep you fuelled all week long. It's customizable & very easy to make!
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These wild rice buddha bowls are one of my favourite things to meal prep for lunch. They're healthy, filling, and a good source of fibre and protein. Take one hour to prep these bowls, and you'll save yourself the stress of asking 'what's for lunch' all week.
If you love these bowls, I have lots more to try! Be sure to check out my fall harvest bowl, quick & easy barley quinoa salad, and my winter bulgur salad.
Why you’ll love this recipe
- Healthy: this bowl has so many nutrient-dense ingredients. You'll get fibre, antioxidants, protein, and micronutrients!
- Meal prep: this bowl is the perfect thing to meal prep for the week. Since all the ingredients are hardy (and won't get soggy), you can either assemble the bowls all at the same time, or keep all the ingredients separate and assemble when you're ready to eat. I typically keep my dressing separate and add right before enjoying!
- Customizable: during winter months, root vegetables like beets and carrots are in season. I also happen to love broccoli and cauliflower, hence why I chose those veggies. However, you can choose whatever you like or whatever you have on hand.
Ingredients you'll need
Full ingredient measurements & instructions are in the recipe card below.
- Wild rice: I love the Wild Rice Blend from Lundberg Family Farms. Wild rice is higher in fibre than regular white rice, but you can use any grain here (quinoa, brown rice, white rice, bulgur, barley, etc)
- Lentils: canned brown/green lentils work just fine, and I encourage them! They're very quick & convenient. Just drain and rinse before using. Lentils are providing the protein so they're a must.
- Cauliflower, broccoli, beet, carrot: these are my vegetables of choice for this bowl. They're available all year round, and are in season during the fall and winter (which is when I love making this bowl). Save yourself some time by using a pre-cooked beet.
- Avocado: this is optional, because avocados can be expensive. But if you happen to find them on sale, they add healthy fats, and a pop of colour.
- Tahini, apple cider vinegar, dijon mustard, maple syrup, olive oil: nothing fancy to make the dressing! The tahini adds creaminess and flavour. Try to use the liquid part of the tahini, rather than a dry section. It'll help the dressing combine easier.
Additions & Substitutions
- Cheese: there is no cheese in this recipe, but you could add feta or goat cheese.
- Crunchy element: if you want to add something crunchy to this bowl, I think that would be delicious! Try toasted nuts, pumpkin seeds, or hemp hearts.
- Different vegetables: if you don’t like the vegetables I use, no problem. Use whatever you enjoy or whatever you have on hand.
- Different grains: if you don't have wild rice or like wild rice, you could use another whole grain instead!
Wild Rice Buddha Bowl FAQs
A wild rice Buddha bowl is a nutrient-packed meal featuring cooked wild rice, roasted vegetables, protein (lentils for this recipe), and a flavourful dressing, all served in a single bowl.
Yes! If you're making this for guests or dinner, you can cook everything and then have all components in separate bowls, so people can assemble their own bowls to their liking. But you can also meal prep this wild rice Buddha bowl for meals. In that case you can assemble everything in containers, and just add the dressing when you're ready to eat.
Roasted or raw vegetables like sweet potatoes, broccoli, bell peppers, spinach, carrots, and avocado work beautifully. Seasonal vegetables are great too.
Yes! Quinoa, brown rice, farro, or barley can be used instead of wild rice or mixed with wild rice.
Absolutely. Wild rice is high in fibre and antioxidants, and when combined with fresh vegetables, protein, and healthy fats, it makes a balanced, nutrient-rich meal.
More Veggie Bowl Recipes
Wild Rice Veggie Bowl
Ingredients
- 1 cup wild rice, dry
- 1 head cauliflower, washed and chopped
- 1 head broccoli, washed and chopped
- 1 can (540ml) lentils, rinsed and drained
- 1 beet, roasted and shredded
- 1 carrot, washed, peeled and shredded
- 1 avocado, diced
Apple Tahini Dressing
- 2 tablespoon tahini
- 2 tablespoon apple cider vinegar
- 2 teaspoon Dijon mustard
- 1 tablespoon maple syrup
- 3 tablespoon olive oil
Instructions
- Preheat your oven to 400 °F
- Wrap your beet in tinfoil and roast until it's soft and can be pierced by a fork.*
- Wash and chop your cauliflower and broccoli*, then transfer to a baking sheet, toss in olive oil and salt, and roast until done, about 30-40 minutes. Tossing halfway through. Do this while your beet is roasting.
- Meanwhile, cook your 1 cup of wild rice according to the directions on the package.*
- Drain and rinse your lentils, set aside. Also peel and use a box grater to grate the carrot. And dice your avocado. Set everything aside in separate bowls for assembly.
- Combine all the dressing ingredients in a small mason jar. Shake to combine. Taste and adjust to your liking.
- Once the beet, cauliflower, broccoli and wild rice are done cooking, it's time to assemble. Equally divide all the ingredients (minus the dressing) into 4 bowls (or containers if you are meal prepping). Drizzle on some dressing and enjoy!
Notes
Nutrition
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If we haven’t met yet, hi hello! I’m Bailey, a Registered Dietitian and recipe creator. I offer 1:1 nutrition coaching and cooking classes to help make healthy eating easier. On my blog you can find easy, seasonal, vegetarian recipes! If you try this recipe (or any of my other recipes), leave me a comment with your thoughts!
My Meal Planning Guide is a step-by-step guide to help you plan your meals, save time and eat well. It includes 15 recipes (breakfast, lunch/dinner and snacks) and a blank meal planning template.
You'll love this bowl for adding more colour and vegetables to your diet! Let me know if you give it a try!