Macro Bowls

Name: Macro Bowls
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 4 bowls
Cuisine: American
Ingredients: 1 cup dry brown rice, rinsed; 2 cups water, for cooking the rice; 1 1/2 pounds sweet potatoes, scrubbed and cut into 3/4-inch cubes; 4 cups broccoli florets; 2 cans (15 ounces each) no-salt-added chickpeas, drained and rinsed; 1 teaspoon smoked paprika; 1 teaspoon ground cumin; 1/2 teaspoon garlic powder; 1/2 teaspoon fine sea salt, divided; 2 cups shredded red cabbage; 1 medium avocado, sliced; 1/3 cup tahini; 2 tablespoons fresh lemon juice; 1 tablespoon white miso; 1 teaspoon maple syrup; 1/4 cup warm water, plus more as needed for the dressing

These colorful macro bowls layer brown rice, chickpeas, sweet potatoes, broccoli, cabbage, avocado, and a creamy lemon-tahini dressing. They are hearty, plant-based, and built for meal prep without feeling like a sad-for

Total time: 65 min
Yield: 4 bowls
Difficulty: Easy

Prep 20mCook 45mAmericanWFPB

A macro bowl is a balanced, mix-and-match meal served in a bowl. The name comes from macronutrients: carbohydrates, protein, and fat. Here, you get complex carbs from brown rice and sweet potatoes, protein from chickpeas, and healthy fat from tahini and avocado.

This version is whole-food, plant-based and made without oil. The vegetables roast on parchment until tender, while the rice simmers and the dressing comes together in one small bowl.

Use this recipe as a template. Once you know the basic formula—grain, bean, vegetables, crunchy raw topping, creamy sauce—you can change the bowl all year long.

01What you'll need

Ingredients

16 items · 4 bowls

1 cup dry brown rice, rinsed
2 cups water, for cooking the rice
1 1/2 pounds sweet potatoes, scrubbed and cut into 3/4-inch cubes
4 cups broccoli florets
2 cans (15 ounces each) no-salt-added chickpeas, drained and rinsed
1 teaspoon smoked paprika
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon fine sea salt, divided
2 cups shredded red cabbage
1 medium avocado, sliced
1/3 cup tahini
2 tablespoons fresh lemon juice
1 tablespoon white miso
1 teaspoon maple syrup
1/4 cup warm water, plus more as needed for the dressing

02How to make it

Step-by-step

1. Cook the rice
Add the rinsed brown rice and 2 cups water to a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 40 to 45 minutes, until the rice is tender and the water is absorbed. Let it stand, covered, for 5 minutes, then fluff with a fork.
2. Heat the oven
While the rice cooks, heat the oven to 425°F. Line two sheet pans with parchment paper. Parchment helps prevent sticking when roasting without oil.
3. Season the vegetables and chickpeas
Place the sweet potatoes on one pan. Place the broccoli and chickpeas on the second pan. Sprinkle the smoked paprika, cumin, garlic powder, and 1/2 teaspoon salt over the vegetables and chickpeas. Toss well with your hands or a spatula, adding 1 to 2 tablespoons water if the spices need help coating the chickpeas.
4. Roast until tender
Roast both pans for 25 to 30 minutes. Stir once halfway through. The sweet potatoes should be soft when pierced with a fork, and the broccoli should be bright green with browned edges.
5. Make the dressing
In a small bowl, whisk together the tahini, lemon juice, miso, maple syrup, and 1/4 cup warm water. Whisk until smooth. If the dressing is too thick to drizzle, add more warm water 1 tablespoon at a time.
6. Prep the fresh toppings
Shred the cabbage if it is not already shredded. Slice the avocado just before serving so it stays green and fresh.
7. Build the bowls
Divide the cooked brown rice among 4 bowls. Top each with roasted sweet potatoes, broccoli, chickpeas, shredded cabbage, and avocado slices.
8. Drizzle and serve
Spoon the lemon-tahini dressing over each bowl. Serve warm, or let the roasted vegetables cool slightly for a room-temperature meal-prep bowl.

03From our kitchen

Cook's tips

Make-ahead: Cook the rice, roast the vegetables, and whisk the dressing up to 4 days ahead. Store each part separately for the freshest texture.
Storage: Refrigerate assembled bowls without avocado for up to 4 days. Add avocado just before eating. The dressing keeps for 5 days in a sealed jar.
Reheating: Warm the rice, sweet potatoes, broccoli, and chickpeas in the microwave or a skillet. Add cabbage, avocado, and dressing after reheating.
Grain swaps: Use quinoa, farro, barley, or millet instead of brown rice. Cooking times will change, so follow the package directions.
Bean swaps: Try black beans, lentils, or white beans in place of chickpeas. If using canned beans, drain and rinse them well.
Dressing note: Tahini can thicken as it sits. Stir in a splash of warm water until it loosens and becomes pourable again.

Cook's note

This recipe is written as a full meal, so the portions are generous. For a lighter lunch, divide it into 5 servings or reduce the rice to 3/4 cup dry.

04Frequently asked

Questions & answers

What makes this a macro bowl?

A macro bowl includes the three main macronutrients: carbohydrates, protein, and fat. In this recipe, brown rice and sweet potatoes provide carbohydrates, chickpeas provide protein, and tahini plus avocado provide fat.

Can I make macro bowls without tahini?

Yes. Use almond butter, cashew butter, sunflower seed butter, or a blended white bean dressing. Add water slowly until the sauce is thin enough to drizzle.

Can I eat these bowls cold?

Yes. Macro bowls work warm, cold, or at room temperature. If eating cold, let the roasted vegetables cool before packing so they do not steam the cabbage.

How do I keep the avocado from browning?

Slice it right before serving. For meal prep, pack a whole or half avocado separately and cut it when you are ready to eat.

Are these bowls gluten-free?

The bowl ingredients are naturally gluten-free, but check the miso label. Some miso is made with barley, which contains gluten.

05Per serving

Nutrition Facts

4 bowls

Amount per serving

Calories745

% Daily Value*

Total Fat22 g: 28%
Saturated Fat3 g: 15%
Cholesterol0 mg: 0%
Sodium649 mg: 28%
Total Carbohydrate121 g: 44%
Dietary Fiber25 g: 89%
Total Sugars18 g
Protein24 g: 48%

Vitamin D0 mcg: 0%
Calcium276 mg: 21%
Iron8.4 mg: 47%
Potassium1668 mg: 35%

* Percent Daily Values are based on a 2,000-calorie diet.

05Keep cooking

Whole Grain

Feel-Good Lunch Ideas: Lemon-Tahini Chickpea Quinoa Bowls

These colorful quinoa bowls are built for the kind of lunch that feels fresh, filling, and easy to pack. Roasted chickpeas, crisp vegetables, avocado, and a creamy lemon-tahini dressing make each bowl balanced without a

40m4 lunch bowlsEasy