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Vegetable Rice Bowl

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Vegetable Rice Bowl

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Course: Main Course
Cuisine: American
Keyword: Vegetable Rice Bowl
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 4
Calories: 504kcal


  • 15 ounce chickpeas (garbanzo beans), canned
  • 1 cup brown rice, raw
  • 4 medium carrot
  • 1 cup broccoli, florets
  • 1 medium squash, summer
  • 2 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon thyme, dried
  • 1 1/2 tablespoon maple syrup, pure
  • 4 medium orange
  • 1 tablespoon sesame seeds
  • 4 tablespoon soy sauce, low sodium


  • Preheat oven to 400°F.
  • Cook rice as directed on package.
  • Meanwhile, drain and rinse chickpeas. Slice carrots approximately 1/2 inch thick and add to a large baking dish with chickpeas. Chop broccoli and summer squash into bite-sized pieces and add to carrots. Toss with olive oil, salt and thyme. Bake for 15 minutes.
  • Stir and drizzle with maple syrup and the zest and juice of 1 orange. Toss to coat evenly and bake for another 15 minutes or until veggies are at desired tenderness.
  • Divide rice and veggies among 4 bowls and top with sesame seeds and soy sauce.
  • Peel remaining oranges, split into wedges, and serve on the side.
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Calories: 504kcal | Carbohydrates: 90g | Protein: 14g | Fat: 12g | Saturated Fat: 2g | Sodium: 1151mg | Fiber: 17g | Sugar: 9g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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