If healthy eating and planning ahead are high on your goal list this new year, you need to make my new meal-prep-friendly Roasted Veggie and Chickpea Orzo Bowls. They’re packed with protein, fiber, and so much flavor from the fresh herb dressing. Make these vegetarian bowls on a Sunday, and you’ll have cozy and filling lunches all week long. The vegetables are customizable, and quinoa can be substituted for the orzo to add even more plant-based protein.
Happy New Year! For better, or for worse, I am one of those people who embraces the new year as an excuse to start fresh and change old habits. A healthy habit that I really want to lean more into this year is meal prep. These Chickpea Orzo Bowls with Roasted Veggies and Lemon Parsley Dressing are great because they can easily be prepped on the weekend and enjoyed for a hearty lunch or dinner throughout the week. Just pop them in the microwave, pour on the dressing, and dig in.
Why You’ll Love These Cozy Meal Prep Lunches
- Well-balanced meal – I love making meal prep lunch recipes that have a little bit of everything in them. This one has veggies, pasta, beans, feta, and a super-flavorful green sauce to top it all off. This lunch recipe will give you the energy you need to finish out the day.
- Easy to prep ahead of time – I’m not the type of person who wakes up early each morning and has enough time actually to pack myself a healthy lunch. Because of that, meal prep has been such a lifesaver. These bowls can be prepped in about an hour on Sunday, and then you simply grab one and pop it in the microwave for a couple of minutes before lunch.
- Can be customized – I list the exact ingredients I used to make these bowls, but they can all be easily customized based on what you like. For example, you can switch up the vegetables, use white beans instead of chickpeas, and quinoa instead of orzo. You can also use a different type of dressing if you prefer.
Why Your Body Will Love This Recipe
- Protein – Chickpeas are a great source of plant-based protein, with 3/4 cup adding about 10 grams of protein to this lunch bowl. Feta cheese also adds protein, and you can substitute the orzo for quinoa if you want to add even more. Your body needs protein to do just about everything, including building muscle, providing energy, and growing new cells.
- Fiber – Fiber is essential for keeping your digestive tract running smoothly, and vegetables and beans are rich in it. Your body needs both soluble and insoluble fiber to bulk up your stool and help it pass easily.
- Antioxidants – Colorful vegetables like bell peppers, zucchini, and red onions are excellent sources of antioxidants. Antioxidants are essential to add to your daily diet because they help fight inflammation in the body. High levels of inflammation can cause diseases like cancer, arthritis, and diabetes.
Roasted Veggie Chickpea Orzo Bowl Recipe Ingredients
- Vegetables – You can use any vegetables you like for this recipe, as long as they roast well together. I used a combination of bell peppers, red onion, summer squash, and zucchini. I roasted them at 450 with olive oil, salt, pepper, and garlic.
- Chickpeas – I used canned chickpeas and added about 3/4 cup of them to each bowl. They are mild in flavor and go well with the other bowl ingredients. You are welcome to use any bean you prefer, though. White beans could be a great substitute.
- Orzo – I used orzo for this recipe because I was craving a cozy pasta vibe, but your favorite grain can be used instead. Quinoa would be a great substitute and add extra protein.
- Feta Cheese – Feta cheese adds creaminess and saltiness to these bowls. Crumbled goat cheese can be substituted, or use your favorite vegan feta.
- Herby Dressing – I wanted to add a bright, zingy dressing to these bowls, so I made one with olive oil, lemon juice, fresh parsley, garlic, mustard, maple syrup, salt, and pepper. It helps cut any heaviness, is packed full of flavor, and has a vibrant green color.
How To Make Roasted Veggie Bowls with Chickpeas and Orzo
- Preheat oven to 450 degrees F. Add the diced vegetables to a large sheet pan and then toss with olive oil, granulated garlic, salt, and pepper. Once fully coated, arrange vegetables in a single layer on the pan and bake until fork-tender and starting to brown, 30-35 minutes, flipping halfway through.
- Cook the orzo while the veggies are roasting. Bring a medium-sized pot of water to a boil, add the orzo, and cook according to package directions. Drain orzo well and add it back into the pot. I like to mix it with a little bit of oil or butter to prevent it from sticking together. You can also add salt or a dash of tamari. Set aside until ready to assemble bowls.
- Make the dressing: add all the dressing ingredients to a blender and blend until smooth and bright green, about 1 minute. Taste the dressing and adjust any seasonings as needed.
- Lay out your meal prep bowls, and to each bowl, add 3/4 cup of chickpeas, 1/4 of the tray of roasted veggies, 1/2 cup of cooked orzo, and 2 tablespoons of crumbled feta cheese. I prefer to store the dressing separately and add it just before eating. Each bowl gets about 2 tablespoons of dressing. Place the lids on the containers and refrigerate for 4-5 days. Re-heat in the microwave for 1-2 minutes, if desired, before eating. Drizzle on dressing, mix together, and enjoy.
Recipe Frequently Asked Questions
- Make this recipe gluten-free by using gluten-free orzo or substituting it with your favorite gluten-free grain.
- Make this recipe vegan by using a vegan feta substitute or omitting it altogether.
- Should these bowls be served warm or cold? I usually heat these before eating, but if you prefer, you can enjoy them at room temperature or even cold.
- Can different vegetables be used? Yes, feel free to switch up the roasted vegetables, using just your favorites if you like.
- Can the orzo be substituted? Yes, you can easily replace the orzo with a cooked grain, like quinoa or couscous.
- How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking For More Hearty Vegetarian Meal Prep Recipes?
Meal Prep Chickpea Edamame Salad
Roasted Carrot Couscous Bowls with Lemon Parsley Tahini Sauce
Protein Packed Three Bean Quinoa Salad
Spicy Peanut Spaghetti Squash Bowls
Sesame Ginger Tofu Meal Prep Bowls
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Chickpea Orzo Bowls with Roasted Veggies and Lemon Parsley Dressing
- Total Time: 1 hour
- Yield: 4 1x
- Diet: Vegetarian
Description
If healthy eating and staying organized are high on your goal list this new year, you need to make my new Chickpea Orzo Bowls with Roasted Veggies and Lemon Parsley Dressing. They’re packed with protein, fiber and so much flavor from the fresh herb dressing. Make these vegetarian bowls on a Sunday and you’ll have cozy and filling lunches all week long. The vegetables are customizable and quinoa can be substituted for the orzo to add even extra plant based protein.
Ingredients
Scale
- 3/4 cup dried orzo (about 2 cups once cooked)
- 3 cups cooked chickpeas, about 3/4 cup per bowl
- 1/2 cup crumbled feta cheese, about 2 tablespoons per bowl
Roasted Vegetables
- 7-8 cups diced vegetables (I used a combination of zucchini, summer squash, red bell pepper, orange bell pepper and red onion)
- 3 tablespoons extra virgin olive oil
- 1 teaspoon salt
- 1/2 teaspoon granulated garlic
- 1/2 teaspoon black pepper
Parsley Dressing
- 1/2 cup extra virgin olive oil, or oil of choice
- 1 cup lightly packed fresh parsley leaves
- 1/4 cup fresh lemon juice
- 2-3 cloves garlic
- 1 teaspoon pure maple syrup
- 1/2 teaspoon dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Pre-heat oven to 450 degrees F. Add the diced vegetables to a large sheet pan and then toss with olive oil, granulated garlic, salt and pepper. Once fully coated, arrange vegetables in a single layer on the pan and bake until fork tender and starting to brown, 30-35 minutes, flipping halfway through.
- Cook the orzo while the veggies are roasting. Bring a medium sized pot of water to a boil, add in dried orzo, along with a pinch of salt and cook according to package directions. Drain orzo well and add back into the pot. I like to mix with a little bit of oil or butter to prevent it from sticking together. You can also add salt or a dash or tamari. Set aside until ready to assemble bowls.
- Make the dressing: add all dressing ingredients to a blender and blend until smooth and bright green in color, about 1 minute. Give the dressing a taste and adjust any seasonings needed.
- Lay out your meal prep bowls and to each bowl, add in 3/4 cup chickpeas, 1/4 of the tray of roasted veggies, 1/2 cup cooked orzo and 2 tablespoons of crumbled feta cheese. I prefer to store the dressing separately and add on just before eating. Each bowl gets about 2 tablespoons of dressing. Place the lids on the containers and store in the refrigerator for about 4-5 days. Re-heat in the microwave for 1-2 minutes, if desired, before eating. Drizzle on dressing, mix together and enjoy.
Notes
You are welcome to add as much or as little of each ingredient as you like. My measurements are just suggestions.
- Prep Time: 20 mins
- Cook Time: 40 mins
- Category: Lunch, Vegetarian
- Method: Stovetop, Oven
- Cuisine: American
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