Roasted Zucchini & Tahini Grain Bowl

What you will need

Ingredients

• 2 zucchini, sliced
• 3 carrots, cut into coins
• 1 can chickpeas, rinsed
• 2 cups cooked brown rice or quinoa
• 3 tablespoons tahini
• 1 lemon
• 1 teaspoon ground cumin
• 2 tablespoons pumpkin seeds
• 2 cups arugula

Make it yours

Method

1. 01

   Heat the oven to 425°F. Toss zucchini, carrots, and chickpeas with olive oil, cumin, salt, and pepper.

2. 02

   Roast on a sheet pan until browned at the edges, about twenty-five minutes.

3. 03

   Whisk tahini with lemon juice and enough water to create a loose drizzle.

4. 04

   Layer grains, arugula, and roasted vegetables in bowls. Finish with tahini sauce and pumpkin seeds.

How to build the bowl

Roasting the zucchini and carrots at high heat caramelizes their edges, which gives the bowl a deeper flavor than steaming would. Chickpeas roast on the same tray and turn slightly crisp. The grain soaks up the lemon tahini sauce, and raw arugula adds a peppery contrast to the warm vegetables.

A serving with chickpeas and brown rice gives a good mix of plant protein and fiber. Pumpkin seeds add magnesium and crunch.

Make ahead and swaps

Roast a double tray on Sunday. Kept in separate containers, the vegetables, grain and sauce last 3 to 4 days in the fridge, and you can assemble a bowl in two minutes. Add the arugula just before eating so it stays crisp.

Thin the tahini sauce with a spoonful of warm water if it seizes. Swap zucchini for sweet potato or cauliflower in colder months, and use farro or millet instead of rice.

Getting a good roast

Spread the vegetables and chickpeas in a single layer with space between them. Crowded pans steam rather than roast, leaving vegetables soft and pale. Pat the chickpeas dry after rinsing so they crisp at the edges. Cutting carrots into thinner coins than the zucchini helps both finish at the same time, since carrots take longer to soften.

About tahini

Tahini is a paste of ground sesame seeds. It often seizes and thickens when you first add lemon juice; keep whisking and add water a spoonful at a time until it loosens into a pourable sauce. A pinch of salt and a little grated garlic lift the flavor. Sesame is a major food allergen in the United States and the UK, so swap tahini for a lemon and olive oil dressing or a seed-free yogurt sauce if anyone at the table is allergic.

Nutrition and serving

Chickpeas and whole grains together supply protein and plenty of fiber, which is why this bowl is filling. Brown rice and quinoa both work; quinoa cooks faster and adds a little more protein. For packed lunches, keep the sauce separate and add it just before eating so the greens stay crisp. Leftover roasted vegetables keep for three to four days in the fridge.