Roasted teriyaki veg bowl

Enjoy a balanced vegan veg bowl featuring brown rice topped with colourful veg and chickpeas cooked in a teriyaki sauce. It delivers four of your 5-a-day

Prep:15 mins
Cook:35 mins

Serves 4
Easy

Nutrition per serving

kcal 531
fat 24g
saturates 15g
carbs 51g
sugars 0g
fibre 10g
protein 22g
salt 0.1g

Ingredients

300g long-stemmed broccoli
2 baby pak choi, quartered
2 red onions, cut into 3cm wedges
1 red pepper, deseeded and sliced
4 carrots, chopped into wedges
400g can chickpeas, drained
2 tbsp sesame or olive oil
4 tbsp teriyaki sauce
1 large thumb-size piece of ginger, grated
400g cooked brown rice
4 spring onions, finely sliced
1 tbsp toasted black and white sesame seeds

Method

Heat the oven to 220C/200C fan/gas 7. Chop the broccoli stalks, leaving the florets whole, and put all of it in a large bowl. Add the pak choi, red onions, peppers, carrots, chickpeas (patted dry with kitchen paper), oil, 3 tbsp of the teriyaki sauce and the ginger. Toss until everything is coated and season lightly. Tip onto a large non-stick baking sheet in a single even layer, using two trays if needed.
Bake the veg for 35-40 mins, tossing halfway through until starting to brown. When there is 5 mins of cooking time left, heat up the rice. Divide the rice between the bowls and top with the roasted veg. Drizzle over the reserved teriyaki sauce and scatter with the spring onions and sesame seeds.

Suggested recipes from this collection...

POST-ID:26874 array(35) { [0]=> object(WP_Term)#11362 (11) { ["term_id"]=> int(76) ["name"]=> string(15) "Alfresco dining" ["slug"]=> string(12) "dine-alfesco" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(76) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(29) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [1]=> object(WP_Term)#11363 (11) { ["term_id"]=> int(894) ["name"]=> string(5) "Asian" ["slug"]=> string(5) "asian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(894) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(36) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [2]=> object(WP_Term)#11364 (11) { ["term_id"]=> int(80) ["name"]=> string(15) "Budget beauties" ["slug"]=> string(15) "budget-beauties" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(80) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(46) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [3]=> object(WP_Term)#11365 (11) { ["term_id"]=> int(112) ["name"]=> string(12) "Budget meals" ["slug"]=> string(12) "budget-meals" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(112) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(51) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [4]=> object(WP_Term)#11366 (11) { ["term_id"]=> int(235) ["name"]=> string(14) "Budget recipes" ["slug"]=> string(6) "budget" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(235) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(66) "Cheaper recipes and frugal bites to save you money in the kitchen." ["parent"]=> int(0) ["count"]=> int(115) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [5]=> object(WP_Term)#11367 (11) { ["term_id"]=> int(5) ["name"]=> string(17) "Cheap and healthy" ["slug"]=> string(17) "cheap-and-healthy" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(5) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(55) "Trying to be healthy on a budget has never been easier." ["parent"]=> int(0) ["count"]=> int(78) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [6]=> object(WP_Term)#11368 (11) { ["term_id"]=> int(344) ["name"]=> string(9) "Cheap eat" ["slug"]=> string(9) "cheap-eat" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(344) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(64) "Low-cost, budget-friendly meals that are packed full of flavour." ["parent"]=> int(0) ["count"]=> int(82) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [7]=> object(WP_Term)#11369 (11) { ["term_id"]=> int(65) ["name"]=> string(17) "Cheap eat recipes" ["slug"]=> string(17) "cheap-eat-recipes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(65) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(46) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [8]=> object(WP_Term)#11370 (11) { ["term_id"]=> int(36) ["name"]=> string(20) "Cholesterol-friendly" ["slug"]=> string(20) "cholesterol-friendly" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(36) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(52) "Dishes to help promote a healthy cholesterol balance" ["parent"]=> int(0) ["count"]=> int(30) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [9]=> object(WP_Term)#11371 (11) { ["term_id"]=> int(170) ["name"]=> string(12) "Clean eating" ["slug"]=> string(20) "clean-eating-recipes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(170) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(93) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [10]=> object(WP_Term)#11392 (11) { ["term_id"]=> int(409) ["name"]=> string(4) "Easy" ["slug"]=> string(4) "easy" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(409) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(55) "Keep it easy with these simple but super-tasty recipes." ["parent"]=> int(0) ["count"]=> int(238) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [11]=> object(WP_Term)#11391 (11) { ["term_id"]=> int(410) ["name"]=> string(19) "Easy but impressive" ["slug"]=> string(15) "easy-impressive" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(410) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(30) "Less stress, more seduction..." ["parent"]=> int(0) ["count"]=> int(184) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [12]=> object(WP_Term)#11390 (11) { ["term_id"]=> int(49) ["name"]=> string(11) "Easy summer" ["slug"]=> string(11) "easy-summer" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(49) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(150) "Discover the best healthy summer meal ideas using seasonal ingredients. Try our nutritious recipes including meat, fish, vegetarian and vegan options." ["parent"]=> int(0) ["count"]=> int(112) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [13]=> object(WP_Term)#11389 (11) { ["term_id"]=> int(19) ["name"]=> string(14) "Eat healthier!" ["slug"]=> string(15) "healthy-cooking" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(19) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(36) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [14]=> object(WP_Term)#11388 (11) { ["term_id"]=> int(900) ["name"]=> string(8) "Everyday" ["slug"]=> string(8) "everyday" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(900) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(122) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [15]=> object(WP_Term)#11387 (11) { ["term_id"]=> int(147) ["name"]=> string(19) "Get your five-a-day" ["slug"]=> string(19) "get-your-five-a-day" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(147) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(67) "Increase your intake of fruit and veg with these delicious recipes." ["parent"]=> int(0) ["count"]=> int(8) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [16]=> object(WP_Term)#11386 (11) { ["term_id"]=> int(197) ["name"]=> string(7) "Healthy" ["slug"]=> string(7) "healthy" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(197) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(52) "Packed with the good stuff to get you feeling great." ["parent"]=> int(0) ["count"]=> int(91) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [17]=> object(WP_Term)#11379 (11) { ["term_id"]=> int(7) ["name"]=> string(13) "Healthy lunch" ["slug"]=> string(13) "healthy-lunch" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(7) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(51) "Keep your healthy eating regime on the right track." ["parent"]=> int(0) ["count"]=> int(110) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [18]=> object(WP_Term)#11380 (11) { ["term_id"]=> int(121) ["name"]=> string(21) "Heart-healthy recipes" ["slug"]=> string(21) "heart-healthy-recipes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(121) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(133) "We’ve created a collection of ultimate heart-friendly recipes. Discover which ingredients you should be packing into your diet." ["parent"]=> int(0) ["count"]=> int(46) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [19]=> object(WP_Term)#11381 (11) { ["term_id"]=> int(143) ["name"]=> string(14) "Hearty lunches" ["slug"]=> string(21) "healthy-lunch-recipes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(143) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(51) "Keep your healthy eating regime on the right track." ["parent"]=> int(0) ["count"]=> int(66) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [20]=> object(WP_Term)#11382 (11) { ["term_id"]=> int(78) ["name"]=> string(22) "Low-cal and delicious!" ["slug"]=> string(15) "200-400-clories" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(78) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(78) "Try these light, healthy dishes all counted to notch up to under 400 calories." ["parent"]=> int(0) ["count"]=> int(55) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [21]=> object(WP_Term)#11383 (11) { ["term_id"]=> int(216) ["name"]=> string(18) "Low-calorie dinner" ["slug"]=> string(18) "low-calorie-dinner" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(216) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(41) "Delicious dinners all under 400 calories." ["parent"]=> int(0) ["count"]=> int(69) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [22]=> object(WP_Term)#11384 (11) { ["term_id"]=> int(215) ["name"]=> string(17) "Low-calorie lunch" ["slug"]=> string(17) "low-calorie-lunch" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(215) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(63) "Lunchbox favourites and weekend treats, all under 400 calories." ["parent"]=> int(0) ["count"]=> int(53) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [23]=> object(WP_Term)#10910 (11) { ["term_id"]=> int(217) ["name"]=> string(16) "Low-carb recipes" ["slug"]=> string(16) "low-carbohydrate" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(217) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(76) "Delicious low-carb recipes, with less than 10g of carbohydrates per serving." ["parent"]=> int(0) ["count"]=> int(39) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [24]=> object(WP_Term)#11393 (11) { ["term_id"]=> int(39) ["name"]=> string(7) "Low-fat" ["slug"]=> string(7) "low-fat" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(39) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(36) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [25]=> object(WP_Term)#11268 (11) { ["term_id"]=> int(11) ["name"]=> string(9) "Meat free" ["slug"]=> string(5) "vegan" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(11) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(54) "Mouthwatering dishes made without any animal products." ["parent"]=> int(0) ["count"]=> int(54) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [26]=> object(WP_Term)#11267 (11) { ["term_id"]=> int(165) ["name"]=> string(14) "Meat-free fare" ["slug"]=> string(14) "meat-free-fare" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(165) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(79) "From vegan to vegetarian dishes, we've got some delicious meat-free dishes" ["parent"]=> int(0) ["count"]=> int(44) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [27]=> object(WP_Term)#11266 (11) { ["term_id"]=> int(111) ["name"]=> string(16) "Meat-free feasts" ["slug"]=> string(16) "meat-free-feasts" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(111) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(32) "Mouthwatering vegetarian recipes" ["parent"]=> int(0) ["count"]=> int(40) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [28]=> object(WP_Term)#10912 (11) { ["term_id"]=> int(414) ["name"]=> string(14) "Middle Eastern" ["slug"]=> string(14) "middle-eastern" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(414) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(65) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [29]=> object(WP_Term)#11264 (11) { ["term_id"]=> int(120) ["name"]=> string(17) "Modern vegetarian" ["slug"]=> string(17) "modern-vegetarian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(120) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(35) "Veggie recipes for the whole family" ["parent"]=> int(0) ["count"]=> int(111) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [30]=> object(WP_Term)#11265 (11) { ["term_id"]=> int(12983) ["name"]=> string(14) "One bowl meals" ["slug"]=> string(14) "one-bowl-meals" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(12983) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(44) "Incredibly delicious and easy one bowl meals" ["parent"]=> int(900) ["count"]=> int(58) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [31]=> object(WP_Term)#10913 (11) { ["term_id"]=> int(106) ["name"]=> string(11) "Pack it in!" ["slug"]=> string(10) "pack-it-up" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(106) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(15) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [32]=> object(WP_Term)#10941 (11) { ["term_id"]=> int(46) ["name"]=> string(10) "Vegetables" ["slug"]=> string(10) "vegetables" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(46) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(97) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [33]=> object(WP_Term)#10949 (11) { ["term_id"]=> int(413) ["name"]=> string(10) "Vegetarian" ["slug"]=> string(10) "vegetarian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(413) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(43) "Meat-free recipes for entertaining and more" ["parent"]=> int(0) ["count"]=> int(496) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [34]=> object(WP_Term)#11360 (11) { ["term_id"]=> int(12) ["name"]=> string(16) "Vegetarian party" ["slug"]=> string(16) "vegetarian-party" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(12) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(35) "Impress with an imaginative spread." ["parent"]=> int(0) ["count"]=> int(93) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } }