⏱ 45 min totalRoasted Veggie and Brown Rice Bowl
Per 1 serving · 423 g · 14 ingredients
of a 2,000 cal day
- Protein19g14% of calories
- Carbs72g56% of calories
- Fat17g29% of calories
- ✓ Cholesterol free
At a glance
One serving of Roasted Veggie and Brown Rice Bowl (423 g) has 493 calories, with 19 g of protein, 72 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (37% DV), dietary fiber (51% DV) and Vitamin A (43% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Dietary fiber51%
- Vitamin A43%
- Vitamin C105%
- Vitamin K45%
- Thiamine46%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head medium Cauliflower
¼ cup chopped Broccoli
¾ medium Carrots
¼ cup Brown rice
3 ¾ oz Chickpeas
½ tbsp Sesame seeds
½ tsp Olive oil
1 tbsp Tahini
¾ tbsp Balsamic vinegar
¼ cloves, minced Garlic- 🥄¼ dash Salt
¼ dash Black pepper- 🥄1 tbsp Water
- 🥄¾ tbsp Nutritional yeast
Directions
- 1
Preheat the oven to 400°F.
- 2
Cook the brown rice according to package instructions.
- 3
Spread the cauliflower and broccoli on one baking sheet, and the chickpeas and carrots on another. Drizzle half of the olive oil over each sheet and toss to coat. Season with salt and pepper.
- 4
Roast for 20-30 minutes, turning the pans and shaking them every ten minutes. Start with the broccoli and cauliflower, adding the chickpeas and carrots after 10 minutes. Adjust time as needed to avoid burning.
- 5
In a small bowl, whisk together the tahini, balsamic vinegar, minced garlic, nutritional yeast, and water until smooth. Add more water if needed to reach desired consistency.
- 6
Assemble the bowls with the cooked rice, roasted vegetables, chickpeas, sesame seeds, and drizzle with the dressing.
Vitamins & minerals
Amounts for 1 serving (423 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 391 μg | 43% |
| Vitamin C | 94 mg | 105% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 54 μg | 45% |
| Thiamine | 1 mg | 46% |
| Riboflavin (B2) | 3 mg | 195% |
| Niacin | 7 mg | 42% |
| Vitamin B6 | 1 mg | 98% |
| Folate (B9) | 233 μg | 58% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 47% |
| Choline | 127 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 222 mg | 22% |
| Iron | 5 mg | 65% |
| Potassium | 1,014 mg | 22% |
| Magnesium | 159 mg | 38% |
| Phosphorus | 476 mg | 68% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 85% |
| Manganese | 3 mg | 143% |
| Selenium | 21 μg | 39% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,596 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,888 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.5 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 493 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Roasted Veggie and Brown Rice Bowl?
One serving of Roasted Veggie and Brown Rice Bowl (1 serving) has 493 calories, which works out to 117 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Roasted Veggie and Brown Rice Bowl high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Roasted Veggie and Brown Rice Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Veggie and Brown Rice Bowl?
449 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Veggie and Brown Rice Bowl?
8.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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