These Rainbow Veggie Rice Bowls are a vibrant, nourishing meal that’s as beautiful as it is delicious. This recipe is incredibly flexible, letting you swap veggies based on what you have on hand. It’s a fantastic way to enjoy a literal edible rainbow in a bowl.
Craving a delicious Rainbow Veggie Rice Bowls? You've come to the right spot! From Dinner Ideas favorites to amazing Christmas Cookie recipes, there's something here for everyone.
Why You’ll Love This Rainbow Veggie Rice Bowls
- Vibrant & Nutrient-Packed: The colorful layers signal a wide range of nutrients and flavors.
- Endlessly Customizable: Swap veggies or tweak the dressing to match your mood or pantry.
- Perfect for Meal Prep: Prep components ahead for quick, healthy assembly during a busy week.
- Amazing Texture Party: Enjoy fluffy rice, crunchy veggies, creamy avocado, and hearty chickpeas.
Ingredients & Tools
- 200 g brown rice or cauliflower rice
- 1 large carrot
- 1 red bell pepper
- 1 yellow bell pepper
- 100 g red cabbage
- 1 small cucumber
- 1 ripe avocado
- 400 g can of chickpeas, drained and rinsed
- 3 tbsp olive oil
- 2 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tsp fresh ginger, grated
- 1 small clove garlic, minced
- 1 tbsp sesame seeds, for garnish
- Fresh coriander or parsley, for garnish
Tools: A good chef’s knife, a large mixing bowl, a small jar or whisk for the dressing, a mandoline (optional but helpful for thin slicing).
Notes: Use the freshest, crispest veggies you can find. The dressing is simple but powerful—the balance of salty, tangy, and aromatic ties the whole rainbow together.
Nutrition (per serving)
| Calories: | 450 kcal |
| Protein: | 12 g |
| Fat: | 18 g |
| Carbs: | 62 g |
| Fiber: | 14 g |
Serves: 2 | Prep Time: 20 minutes | Cook Time: 20 minutes (if using brown rice) | Total Time: 40 minutes
Before You Start: Tips & Ingredient Notes
- Rice Choice Matters. Brown rice gives a lovely nutty flavor and chewy texture, but if you’re watching your carbs, cauliflower rice is a fantastic, low-effort swap. Just make sure to sauté it briefly to remove excess moisture and prevent a soggy bowl.
- The Power of a Sharp Knife (or Mandoline). For the best texture and appearance, try to slice your veggies uniformly. A mandoline makes quick, paper-thin work of the carrots and cabbage, creating those beautiful, delicate ribbons that are so pleasant to eat.
- Don’t Skip Rinsing the Chickpeas. Giving your canned chickpeas a good rinse under cold water removes that starchy canning liquid, which can sometimes have a slightly metallic taste. It makes them taste fresher and allows the other flavors to shine.
- Let the Dressing Mingle. If you have a spare five minutes, whisk your dressing ingredients together first and let them sit. This allows the garlic and ginger to infuse the oil and vinegar, creating a much more complex and harmonious flavor profile.
How to Make Rainbow Veggie Rice Bowls
Step 1: First, let’s get your base cooking. If you’re using brown rice, rinse it under cold water until the water runs clear. This removes excess surface starch and prevents gumminess. Cook it according to the package instructions—usually it’s a 2:1 ratio of water to rice, simmered for about 20-25 minutes. Once done, fluff it with a fork and let it cool slightly. If you’re using cauliflower rice, you can skip this step for now.
Step 2: While the rice is cooking, it’s veggie prep time! This is where the rainbow comes to life. Peel the carrot and then, using a vegetable peeler or mandoline, create long, thin ribbons. You’ll notice how this changes the texture completely. Deseed the bell peppers and slice them into thin strips. Take the red cabbage and slice it as thinly as you can—this makes it much more tender and enjoyable to eat. Finally, slice the cucumber into half-moons.
Step 3: Now, let’s tackle the cauliflower rice if that’s your base. Heat a tablespoon of olive oil in a large pan over medium heat. Add the cauliflower rice and sauté for 5-7 minutes, until it’s tender but still has a bit of bite. You’re looking to cook out the raw flavor and any excess moisture. Season it with a tiny pinch of salt. Set it aside to cool.
Step 4: Time for the star of the show: the dressing. In a small jar or bowl, combine the remaining 2 tablespoons of olive oil, soy sauce, rice vinegar, grated ginger, and minced garlic. Seal the jar and shake it vigorously, or whisk until the mixture is well combined and looks slightly emulsified. Give it a taste—it should be a perfect balance of salty, tangy, and aromatic.
Step 5: Let’s assemble our masterpieces! Start by dividing the warm or room-temperature rice (or cauliflower rice) between two bowls. This is your blank canvas. Now, artfully arrange your prepped vegetables in sections over the rice. The trick is to place them in color blocks—a section of orange carrots, then yellow pepper, red cabbage, and green cucumber. This creates that stunning rainbow effect.
Step 6: Next, add your protein. Scatter the rinsed and drained chickpeas over one section of the bowl. Then, slice your avocado in half, remove the pit, and slice the flesh while still in the skin. Use a spoon to scoop out beautiful slices and fan them out in another section of the bowl.
Step 7: The final flourish! Drizzle that incredible ginger-soy dressing generously over the entire bowl. Don’t be shy—it’s what brings all the elements together. Finish with a sprinkle of sesame seeds and a handful of fresh, chopped coriander or parsley for a burst of freshness and color. And there you have it—a restaurant-worthy rainbow bowl made right in your own kitchen.
Storage & Freshness Guide
- Fridge: Store components separately in airtight containers for 3–4 days; add avocado fresh.
- Freezer: Freeze cooked rice or grains for up to 3 months; fresh veggies don’t freeze well.
- Reviving: Refresh chilled rice with a splash of water before reheating; crisp veggies in ice water if needed.
Serving Suggestions
Complementary Dishes
- Miso-Glazed Salmon — The rich, umami flavor of the salmon pairs beautifully with the fresh, crisp vegetables and adds a luxurious protein boost.
- Pan-Seared Tofu Triangles — For a vegan option, crispy tofu with a slightly salty exterior provides a wonderful textural contrast and soaks up the dressing perfectly.
- A Simple Side of Edamame — Lightly salted edamame pods are a fun, interactive starter that continues the fresh, Asian-inspired theme.
Drinks
- Iced Green Tea with Mint — The clean, slightly bitter notes of green tea are incredibly refreshing and help cleanse the palate between bites.
- A Crisp Sauvignon Blanc — The citrus and grassy notes in this wine complement the herbal and fresh elements in the bowl without overpowering them.
- Sparkling Water with Lime — Sometimes simplicity is best; the bubbles and citrus cut through the richness of the avocado and dressing beautifully.
Something Sweet
- Fresh Berry Salad with a Mint Syrup — A mix of seasonal berries with a hint of mint continues the theme of fresh, vibrant, and light eating.
- Dark Chocolate-Dipped Orange Segments — The bittersweet chocolate and bright citrus are a sophisticated and satisfying end to the meal.
- Coconut Chia Pudding — A creamy, cool pudding provides a lovely textural shift and feels like a light, wholesome treat.
Top Mistakes to Avoid
- Soggy Veggies. Make sure your vegetables, especially the cucumber and peppers, are thoroughly dried after washing. Any excess water will dilute your delicious dressing and make the whole bowl wet.
- Overcooking the Rice. Mushy rice can ruin the texture foundation of your bowl. Be sure to follow the water ratio and cooking time precisely, and always fluff it with a fork, not a spoon, to keep the grains separate.
- Dressing the Bowl Too Early. If you’re planning to save a bowl for later, keep the dressing on the side until you’re ready to eat. Pouring it on ahead of time will wilt the crisp vegetables and make the rice soggy.
- Forgetting to Season the Base. While the dressing is flavorful, your rice or cauliflower rice base still needs a little love. A pinch of salt while it’s cooking or just after will ensure every layer of your bowl is perfectly seasoned.
Expert Tips
- Tip: Toast your sesame seeds. It takes one extra minute but makes a world of difference. Just toss them in a dry pan over medium heat for 2-3 minutes until they’re fragrant and golden. It unlocks a deep, nutty flavor that elevates the entire dish.
- Tip: Massage your kale. If you decide to add kale as one of your green components, chop it and give it a minute-long massage with a tiny bit of the dressing. This breaks down the tough fibers, making it tender and much easier to digest.
- Tip: Use the chickpea aquafaba. If you’re making your own dressing and want it extra creamy and emulsified, add a teaspoon of the liquid from the chickpea can (aquafaba) to your dressing jar before shaking. It acts as a fantastic natural binder.
- Tip: Create a “warm” rainbow bowl. For a cozier version, lightly sauté harder veggies like the carrots and bell peppers for just 2-3 minutes until they’re slightly softened but still colorful. Serve over warm rice for a comforting yet healthy meal.
FAQs
Can I make these bowls ahead of time?
Absolutely, they are fantastic for meal prep! The key is to store the components separately. Keep the cooked rice, chopped veggies, chickpeas, and dressing in their own airtight containers in the fridge. The avocado is the only exception—slice and add that fresh when you’re ready to assemble and eat to prevent it from browning. Your prepped ingredients will stay fresh for 3-4 days.
What other protein can I use besides chickpeas?
The options are nearly endless. For plant-based proteins, black beans, lentils, or baked tofu work wonderfully. If you eat animal protein, grilled chicken strips, flaked tuna, a soft-boiled egg, or even some pan-seared shrimp would be delicious additions. The recipe is a perfect template for whatever protein you have on hand or are craving.
My dressing tastes too sharp. How can I fix it?
No problem, this is an easy fix! The sharpness is likely from the raw garlic and vinegar. You can balance it out by adding a tiny bit of sweetness. A quarter teaspoon of maple syrup, honey, or even a squeeze of orange juice will round out the flavors beautifully. Give it a taste and adjust until it’s perfect for you.
Can I use a different grain?
Of course! Quinoa is a fantastic, protein-packed alternative that cooks quickly. Farro would add a lovely chewy texture, and for a super low-carb option, you could use a base of mixed greens or spinach instead of a grain altogether. It’s all about building a bowl that works for your dietary preferences.
How do I prevent my avocado from browning if I have leftovers?
This is the eternal question! If you have a leftover assembled bowl with avocado, squeeze a little extra lime or lemon juice directly over the avocado slices. While it won’t keep it perfectly green forever, the acid significantly slows down the oxidation process. For storing a half an avocado, leave the pit in, wrap it tightly in cling film, and refrigerate.
Rainbow Veggie Rice Bowls
Build your own vibrant Rainbow Veggie Rice Bowls with this easy, customizable recipe. Perfect for a healthy lunch or dinner. Get the recipe and start creating!
Ingredients
For the Bowl
-
200 g brown rice or cauliflower rice
-
1 large carrot
-
1 red bell pepper
-
1 yellow bell pepper
-
100 g red cabbage
-
1 small cucumber
-
1 ripe avocado
-
400 g can of chickpeas (drained and rinsed)
For the Dressing
-
3 tbsp olive oil
-
2 tbsp soy sauce or tamari
-
1 tbsp rice vinegar
-
1 tsp fresh ginger (grated)
-
1 small clove garlic (minced)
For Garnish
-
1 tbsp sesame seeds (for garnish)
-
Fresh coriander or parsley (for garnish)
Instructions
-
First, let's get your base cooking. If you're using brown rice, rinse it under cold water until the water runs clear. This removes excess surface starch and prevents gumminess. Cook it according to the package instructions—usually it's a 2:1 ratio of water to rice, simmered for about 20-25 minutes. Once done, fluff it with a fork and let it cool slightly. If you're using cauliflower rice, you can skip this step for now.01
-
While the rice is cooking, it's veggie prep time! This is where the rainbow comes to life. Peel the carrot and then, using a vegetable peeler or mandoline, create long, thin ribbons. You'll notice how this changes the texture completely. Deseed the bell peppers and slice them into thin strips. Take the red cabbage and slice it as thinly as you can—this makes it much more tender and enjoyable to eat. Finally, slice the cucumber into half-moons.02
-
Now, let's tackle the cauliflower rice if that's your base. Heat a tablespoon of olive oil in a large pan over medium heat. Add the cauliflower rice and sauté for 5-7 minutes, until it's tender but still has a bit of bite. You're looking to cook out the raw flavor and any excess moisture. Season it with a tiny pinch of salt. Set it aside to cool.03
-
Time for the star of the show: the dressing. In a small jar or bowl, combine the remaining 2 tablespoons of olive oil, soy sauce, rice vinegar, grated ginger, and minced garlic. Seal the jar and shake it vigorously, or whisk until the mixture is well combined and looks slightly emulsified. Give it a taste—it should be a perfect balance of salty, tangy, and aromatic.04
-
Let's assemble our masterpieces! Start by dividing the warm or room-temperature rice (or cauliflower rice) between two bowls. This is your blank canvas. Now, artfully arrange your prepped vegetables in sections over the rice. The trick is to place them in color blocks—a section of orange carrots, then yellow pepper, red cabbage, and green cucumber. This creates that stunning rainbow effect.05
-
Next, add your protein. Scatter the rinsed and drained chickpeas over one section of the bowl. Then, slice your avocado in half, remove the pit, and slice the flesh while still in the skin. Use a spoon to scoop out beautiful slices and fan them out in another section of the bowl.06
-
The final flourish! Drizzle that incredible ginger-soy dressing generously over the entire bowl. Don't be shy—it's what brings all the elements together. Finish with a sprinkle of sesame seeds and a handful of fresh, chopped coriander or parsley for a burst of freshness and color. And there you have it—a restaurant-worthy rainbow bowl made right in your own kitchen.07
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