Earthy. Bright. One bowl to rule them all.
Some nights call for a bowl. Not a plate. Not a fancy multi-course affair. Just one hearty, warming, anti-inflammatory bowl that looks after your immune system and your budget.
Enter the Turmeric Rice & Roasted Veg Bowl — a golden-hued, vitamin-rich, prep-ahead champion designed for solo eaters who want to eat well without overthinking it.
🛒 Ingredients for One
- ½ cup cooked brown rice
- ½ tsp turmeric
- ½ cup roasted pumpkin or carrot (your choice)
- ¼ zucchini, sliced and roasted
- A handful of parsley, chopped
- Olive oil, salt, pepper
Optional extras:
– Sprinkle of crumbled feta or goats cheese
– Toasted seeds (sunflower or pepitas for crunch)
– A dollop of hummus or plain yoghurt for creaminess
🔥 Instructions
- Roast your veg:
- Toss pumpkin (or carrot) and zucchini with a drizzle of olive oil and a pinch of salt.
- Roast in the oven at 200°C (or air fry at 180°C) for about 15–20 minutes, until tender and golden.
- Heat your rice:
- If using pre-cooked brown rice (leftovers or microwave sachet), warm it in a pan or the microwave.
- Stir in ½ tsp turmeric and a little olive oil for a golden, earthy upgrade.
- Assemble your bowl:
- Start with the turmeric rice as your base.
- Top with your roasted veggies.
- Finish with chopped parsley, a drizzle of olive oil, and any of the extras if you’re feeling fancy.
🧠 Why This Bowl Deserves a Place in Your Rotation
- Turmeric is a natural anti-inflammatory that your joints (and soul) will thank you for.
- Pumpkin, carrot, and zucchini bring in beta-carotene, vitamin C, and antioxidants.
- Brown rice gives long-lasting energy and keeps your gut happy.
All that… and it’s still under 25 minutes, mostly hands-off.
🌱 A Bowl for All Seasons
This dish is versatile enough to keep showing up in your week, slightly different each time:
- Swap the veg: Use whatever’s in your fridge or freezer — sweet potato, cauliflower, green beans, or even roasted brussels sprouts.
- Make it a full meal: Add a boiled egg, grilled tofu, or shredded chicken if you need the extra protein.
- Double the rice and pack leftovers for lunch. The turmeric flavour actually gets better the next day.
It’s the kind of “low effort, high reward” dinner that makes you feel a bit smug, in the best way.
💛 Bowl it, Don’t Overthink It
When winter hits and energy is low, this is your golden bowl of motivation. It’s budget-friendly, nutrient-rich, and ridiculously easy to tweak to your mood (and fridge contents).
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📸 Show Off Your Bowl
Made your own version? Added a cheeky topping? Snap a photo and tag us @Plan4One using #GoldenBowlGoals — we’d love to see your turmeric-powered creation.
