Roasted Veggies Bowl with Rice and Italian Sausage

Roasted Veggies Bowl with Rice and Italian Sausage Ingredients

Roasted Veggies – Based on the produce that I typically have in my fridge, I have a set combination that seems to be a hit in our household. I’ll set up two different baking sheets lined with aluminum foil for the roasted veggies. On one, I’ll slice up yellow and red peppers and halve either cherry or grape tomatoes. On the second baking sheet, I dice carrots, broccoli, and Brussel sprouts. This combination gives the bowl a healthy range of coloured vegetables, and by using the two baking sheets, it allows for similar roasting times. While I prefer to use fresh veggies here, I’ve also used frozen broccoli florets and frozen Brussel sprouts that have turned out quite tasty. It can also be a great timesaver too!

Olive Oil – Whatever veggie combination you use, you’ll want to drizzle them with some olive oil. This keeps them from sticked to the baking sheet, and helps to bring on that “roasted” flavour that you’re looking for.

Brown rice – you can certainly use any type of grain for this. I prefer to use brown rice as I like the chewy texture and the added nutritional benefits of it. If you have a rice maker, it couldn’t be easier, and I definitely recommend purchasing a good one. It’s also handy to cook quinoa in if you’d rather. Brown rice does take considerably longer to cook than other types, so it’s usually the first step I take when making this meal.  I also recommend making enough for another meal later in the week. Why not save a step for a future meal? Couscous is another good alternative that can easily be made in minutes if you’re short on time.

Italian Sausages – I always have Italian sausage ready to go in individual bags in the freezer. I buy the club packs when they go on sale, and I divide them into twos and threes. This way, they don’t take up a lot of freezer space and they are quick to grab and thaw. This recipe is great with either mild or hot Italian sausage. The kids prefer it with the mild sausage, so I keep it safe. It all comes down to personal preference!

The Italian sausage could easily be replaced by a lean ground beef, ground turkey, or ground chicken. If you’re using an alternative, you could add some fennel seeds (about ½ teaspoon), and some red pepper flakes (about ¼ teaspoon or to taste). I would add these while browning the meat to help flavor it. You could also add a seasoning mix of your choice.

Chick Peas – I like to add a handful of chick peas into this dish. Not only do they add extra protein and texture, but it also helps to stretch the meat portions further. It sure helps to offset the price of veggies nowadays, am I right?

You can use either canned or easily make them in the instant pot. Since, perfecting them in the instant pot that’s all I do now. Once cooked, I season them with salt and pepper, and sometimes I add some grated parmesan or other spice blend that I have prepared in the pantry. This makes them easy to add to lunches or other meals throughout the week. If you’re not a fan of chick peas, you could either omit them or replace with a different legume.

Feta – adding just a bit of feta not only looks beautiful amongst the roasted vegetables, but it also adds a salty and tangy element to the dish. A little bit goes a long way!

 Dressing

Olive Oil – I always have a large bottle of extra virgin olive oil in my pantry. Find one that is reasonably priced for your budget. You certainly don’t need the high-end stuff for this recipe, though quality is important. When picking out a bottle of olive oil, look for one that is stored in a dark bottle. Also, store it in a part of your kitchen where it is not exposed to additional heat, as that can quickly deteriorate the quality of it. To help with savings, I always check the unit price and keep an eye for sales, as it’s an item that I know I use a lot.

Lemon Juice – Just half of one lemon is all you need here! Fresh really is best in this recipe. I recommend combining the lemon juice and apple cider vinegar, then whisking the olive oil in to emulsify it.

Apple Cider Vinegar – always great to have on hand for salad dressings. There are so many out on the market, find one that you enjoy and keep it stocked in the pantry.

Maple Syrup – Although there isn’t much used in this recipe, you’ll want to use the good stuff. If you don’t have any on hand, you could replace it with agave or honey, though it will change the taste slightly.

Dijon Mustard – I always have this stocked in my fridge, as it is a staple in most of my salad dressings. If you don’t have any on hand, there are some simple tricks to turning good old regular yellow mustard into one that tastes similar to Dijon. Simply add a small amount of white vinegar. In the past, I’ve swapped it out for both honey mustard (and reduced the maple syrup) and grainy mustard. They all taste good!

Garlic – Fresh garlic is a must! You will want to mince the garlic with a knife. Personally, I prefer to use a rasp, as I find it works much faster. If you really enjoy a garlicky dressing, feel free to add another clove or two.

Salt & Pepper – the measured amounts for Kosher salt and ground pepper are guidelines. As always, feel free to season as desired!