Wild Rice & Veggie Bowl

ByRachael Ajmera, MS, RD Updated
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These Wild Rice & Veggie Bowls have pretty much everything you could possibly want in a weeknight vegetarian meal: they’re simple, satisfying, and jam-packed with flavor. Plus, they’re nutritious, easy to customize, and perfect for meal prep!

Wild Rice Veggie Bowl

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If you’re craving a meal that’s cozy, nourishing, and full of flavor, this Wild Rice & Veggie Bowl is about to become a staple in your weekly rotation. It brings together wild rice, veggies, and protein-packed chickpeas, all crammed into one seriously satisfying bowl.

And then there’s the sauce, which really pulls it all together. It’s made with a creamy blend of avocado, cilantro, Greek yogurt, and a little lime juice, bringing this bowl a fresh, herby finish. A word of warning (from personal experience): it’s so delicious you’ll want to drizzle it on everything from tacos to grain bowls to roasted veggies.

This Wild Rice & Veggie Bowl is perfect for weeknights, great for meal prep, and completely customizable. Swap in your favorite veggies, experiment with other grains, or double up on the sauce (highly recommended!). No matter how you make it, this bowl delivers big flavor from simple ingredients, plus lots of nutrients.

Why you’ll love these Wild Rice & Veggie Bowls

  • They use simple ingredients but bring big, bold flavors.
  • They’re easy to customize by swapping in whatever veggies you have on hand.
  • They’re gluten-free and vegetarian-friendly.
  • They’re perfect for meal prep or enjoying right away.
  • They’re nutrient-dense, offering a good balance of whole grains, fiber-rich veggies, and plant-based protein.
Wild Rice Veggie Bowl

Wild Rice & Veggie Bowl ingredients

  • Wild rice is the base that really makes these bowls so satisfying. It has a slightly nutty flavor and chewy texture that’s delicious with the roasted veggies, chickpeas, and herby sauce.
  • Sweet potato adds a slightly sweet flavor that helps balance out the savory spices in this recipe.
  • Broccoli brings color, texture, and a boost of veggie goodness to these bowls.
  • Chickpeas add plant-based protein and fiber to make these bowls more hearty and filling.
  • Olive oil is used to cook the veggies and chickpeas and help all the seasonings stick.
  • Garlic powder and cumin team up here to infuse the bowls with a savory flavor that really ties everything together!
  • Avocado creates the creamy, dreamy base for the sauce. It gives it a rich, indulgent texture and helps squeeze in some heart-healthy fats.
  • Cilantro gives the sauce a fresh, herby flavor, plus a bright pop of color. If you’re a cilantro lover like me, the sauce will probably be your favorite part of this recipe.
  • Greek yogurt makes the avocado-cilantro sauce extra creamy and adds a little tang. Use your favorite dairy-free yogurt to make this recipe vegan.
  • Lime juice adds a bright, citrusy kick to the sauce. A little goes a long way!

How to serve these Wild Rice & Veggie Bowls

  • Turn these bowls into a wrap by stuffing the wild rice, veggies, chickpeas, and sauce into a tortilla, pita bread, or naan.
  • Pile on even more veggies! Roasted cauliflower, sautéed greens, and bell peppers would all be delicious, but get creative with whatever’s in your fridge.
  • Give these bowls a Mediterranean twist by adding olives, fresh herbs, or a sprinkle of crumbled feta.
  • Boost the protein even more with tofu, tempeh, extra chickpeas, or another plant-based protein of your choice.
  • Add a sprinkle of pumpkin seeds, sunflower seeds, or some chopped nuts on top for an extra crunch.
Wild Rice Veggie Bowl

Substitutions & variations

  • Wild rice – If you don’t have wild rice on hand, brown rice, farro, quinoa, or a blend of grains can be used instead. I’ve also made this with a wild rice mix before and loved how it turned out! Of course, keep in mind that the cooking time and liquid ratio will vary depending on the grain you choose.
  • Sweet potato – Swap the sweet potato for butternut squash, carrots, or even roasted cauliflower if you prefer.
  • Broccoli – This recipe is a great way to use up whatever leftover veggies you have hanging out in your fridge! Brussels sprouts, zucchini, bell peppers, or green beans would all be delicious here — feel free to get creative.
  • Chickpeas – Black beans, white beans, or lentils can be used instead if you prefer. Any hearty legume will work well to add protein and fiber.
  • Greek yogurt – To make this recipe vegan, simply swap the Greek yogurt for your favorite unsweetened dairy-free yogurt. You can also skip the yogurt for a less creamy (but still delicious) sauce.
  • Add some spice – Give these bowls a little kick by adding jalapeño, cayenne pepper, red pepper flakes, or your favorite hot sauce to the avocado-cilantro sauce.
  • Boost the protein – Make these bowls even more filling with crispy tofu, tempeh, edamame, or an extra scoop of chickpeas.
  • Change up the toppings – Have fun customizing these bowls with toppings like roasted nuts, seeds, pickled onions, feta, salsa, or a drizzle of your favorite sauce.

Quick recipe tips

  • Save time by cutting your veggies or cooking the rice ahead of time for faster assembly.
  • Use vegetable broth instead of water to add extra flavor to the rice.
  • Add water to the sauce slowly to adjust the consistency as needed. Use less to keep it thick and creamy, or add a little extra for a thinner, more drizzleable dressing.
  • Cook everything in the same skillet to save on dishes — just cook the sweet potatoes, broccoli, and chickpeas one at a time and set each component aside when it’s done.

Step-by-step instructions

  • Wild Rice Veggie Bowl
  • Wild Rice Veggie Bowl
  • Cook the wild rice: Bring the water or broth to a boil in a medium saucepan. Add the wild rice, reduce the heat to a simmer, cover, and cook for 45-55 minutes, or until tender. Drain any excess liquid if needed.
  • Cook the sweet potatoes: Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the sweet potatoes, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder, and 1/4 teaspoon salt. Cook for 10-12 minutes, stirring occasionally, until tender and lightly browned. Transfer to a plate and set aside.
  • Wild Rice Veggie Bowl
  • Wild Rice Veggie Bowl
  • Cook the broccoli: Using the same skillet, heat 1 tablespoon olive oil over medium heat. Add the broccoli, 1 teaspoon garlic powder, and 1/2 teaspoon salt. Sauté for 6-8 minutes, stirring occasionally, until tender and bright green. Transfer to a plate and set aside.
  • Cook the chickpeas: Using the same skillet, heat the remaining 1 tablespoon olive oil over medium heat. Add the chickpeas, 1 teaspoon cumin, 1/2 teaspoon garlic powder, and 1/4 teaspoon salt. Cook for 5-7 minutes, stirring occasionally, until warmed through and lightly golden.
  • Wild Rice Veggie Bowl
  • Wild Rice Veggie Bowl
  • Make the avocado-cilantro sauce: Add the avocado, cilantro, Greek yogurt, lime juice, cumin, and salt to a blender or food processor. Blend until smooth and creamy, adding water a little at a time until the sauce reaches your desired consistency.
  • Assemble the bowls: Divide the wild rice between bowls and top with the chickpeas, sweet potatoes, and broccoli. Drizzle on the avocado-cilantro sauce and enjoy!

Make ahead & storage

These Wild Rice & Veggie Bowls are one of my favorite meal prep recipes. Make everything ahead of time, then assemble a fresh and flavorful bowl when lunchtime rolls around!

Meal prep

  • Prep the components ahead: Make the wild rice, sweet potatoes, broccoli, chickpeas, and avocado-cilantro sauce in advance so you have everything ready to assemble in the fridge.
  • Make the sauce ahead: The avocado-cilantro sauce can be prepared up to 2 days in advance. Store it in an airtight container and give it a good stir before serving.

Storing leftovers

  • Fridge: Store the rice, vegetables, and chickpeas in the refrigerator for up to 4 days. The avocado-cilantro sauce is best within the first 2 days.
  • Reheat before serving: Warm the rice, sweet potatoes, broccoli, and chickpeas in the microwave, then add the avocado-cilantro sauce after you reheat.
  • Refresh the sauce: If the sauce thickens after sitting in the fridge, stir in a splash of water or a little lime juice.

Freezing

  • Freeze the rice and chickpeas: The wild rice and chickpeas freeze well! Store them separately in freezer-safe containers for up to 3 months.
  • Skip freezing the sauce and veggies: The avocado-cilantro sauce and veggies are best enjoyed fresh since freezing can affect their texture.
Wild Rice Veggie Bowl

FAQ

Absolutely! Feel free to swap in white or brown rice or other nutrient-dense whole grains, like quinoa, farro, or buckwheat.

Yes! Cook the wild rice and veggies in advance, then assemble the bowls when you’re ready to eat. You can also make the sauce ahead of time, but it’s best drizzled on right before serving.

Yes — feel free to use other vegetables, like cauliflower, bell peppers, zucchini, or carrots. Just remember to adjust the cooking time as needed!

Yes! Just double check that your vegetable broth and any store-bought ingredients are certified gluten-free if needed.

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Wild Rice Veggie Bowl
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5 from 2 votes

Wild Rice & Veggie Bowl

This Wild Rice & Veggie Bowl is a hearty, flavor-packed meal made with wild rice, seasoned chickpeas, sautéed veggies, and a creamy avocado-cilantro sauce. It's great for meal prep, easy lunches, and healthy weeknight dinners!
Course Main Course
Cuisine American, Mediterranean
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4 servings
Calories 475kcal

Ingredients

  • 1 cup wild rice rinsed
  • 3 cups water or vegetable broth
  • 3 tablespoons olive oil divided
  • 3 cups broccoli florets
  • 1 1/2 cups sweet potato cubed (about 1 medium sweet potato)
  • 1 15-oz can chickpeas drained and rinsed
  • 1 1/2 teaspoons cumin divided
  • 2 teaspoons garlic powder divided
  • 1 teaspoon salt divided

Avocado-Cilantro Sauce

  • 1 medium avocado pitted and peeled
  • 1 cup fresh cilantro
  • 1/3 cup plain Greek yogurt
  • 1/2 lime juiced
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 4-6 tablespoons water to thin, as needed

Instructions

Wild Rice

  • Bring 3 cups of water or vegetable broth to a boil in a medium saucepan.
  • Once boiling, add the rinsed wild rice and reduce the heat to a simmer. Cover and cook for 45-55 minutes, or until the rice is tender and the grains have split open. Drain any excess liquid if needed.

Sweet Potatoes

  • Heat 1 tablespoon olive oil in a large skillet over medium heat.
  • Add the cubed sweet potatoes, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder, and 1/4 teaspoon salt.
  • Cook for 10-12 minutes, stirring occasionally, until the sweet potatoes are tender and lightly browned.

Broccoli

  • Heat 1 tablespoon olive oil over medium heat.
  • Add the broccoli, 1 teaspoon garlic powder, and 1/2 teaspoon salt.
  • Sauté for 6-8 minutes, stirring occasionally, until the broccoli is tender and bright green.

Chickpeas

  • Heat 1 tablespoon olive oil over medium heat.
  • Add the chickpeas, 1 teaspoon cumin, 1/2 teaspoon garlic powder, and 1/4 teaspoon salt.
  • Cook for 5-7 minutes, stirring occasionally, until warmed through and slightly golden.

Avocado-Cilantro Sauce

  • Add the avocado, cilantro, Greek yogurt, lime juice, cumin, and salt to a blender or food processor. Blend until smooth and creamy, adding water a little at a time until you reach your preferred consistency.

Assembly

  • Divide the cooked wild rice between bowls. Top with the chickpeas, sweet potatoes, and broccoli. Drizzle generously with the avocado-cilantro sauce and serve immediately.

Video

Notes

To save on dishes, you can cook the sweet potatoes, broccoli, and chickpeas in the same skillet. Simply set each component aside as it finishes, then wipe out the pan as needed before adding the next ingredient.

Nutrition

Calories: 475kcal | Carbohydrates: 68g | Protein: 15g | Fat: 20g | Fiber: 11g

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4 Comments

  1. 5 stars
    This was delicious! I loved the sauce. I’ve made it a few times now for meal prep with different vegetables depending on whatever I have on hand. I also made it with regular rice last time and it turned out well.

    Reply

    1. Happy to hear you enjoyed it, Michelle! It’s a great recipe for meal prep and very adaptable.

      Reply

  2. 5 stars
    Loved how nutrient-dense and satisfying this was without feeling heavy. The avocado sauce was absolutely next level!

    Reply