Diverse Ethnic Grain Bowl with Roasted Vegetables and Tahini Dressing

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-05 · Updated 2026-05-05

A vibrant and nutrient-packed grain bowl featuring a mix of quinoa and wild rice with roasted seasonal vegetables and a creamy tahini dressing inspired by the 2020 U.S. Census diversity. This Mediterranean-inspired healthy bowl recipe (vegetarian), ready in about 55 minutes, pairs quinoa, wild rice, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup quinoa
• 1 cup wild rice
• 4 cups water
• 1 large (about 1.5 cups) sweet potato, peeled and cubed
• 1 medium red bell pepper, chopped
• 1 medium zucchini, sliced into half-moons
• 3 tbsp olive oil
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper
• 1/4 cup tahini
• 2 tbsp lemon juice
• 3 tbsp warm water
• 1 small garlic clove, minced
• 1/2 tsp ground cumin

Instructions

1. Step 1: Rinse 1 cup quinoa and 1 cup wild rice under cold water. In a medium pot, combine rinsed quinoa, wild rice, and 4 cups water. Bring to a boil, then reduce to a simmer and cover. Cook for 35-40 minutes until grains are tender and water is absorbed. Remove from heat and fluff with a fork.
2. Step 2: While grains cook, preheat oven to 425°F. Toss 1 large peeled and cubed sweet potato, 1 chopped red bell pepper, and 1 sliced zucchini with 3 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Spread on a baking sheet and roast for 25 minutes until tender and slightly caramelized.
3. Step 3: In a small bowl, whisk together 1/4 cup tahini, 2 tbsp lemon juice, 3 tbsp warm water, 1 minced garlic clove, 1/2 tsp ground cumin, 1/2 tsp salt, and 1/4 tsp black pepper until smooth and creamy. Add more water if needed to reach drizzling consistency.
4. Step 4: To assemble, divide the cooked quinoa and wild rice between 4 bowls. Top evenly with the roasted vegetables. Drizzle each bowl with the tahini dressing and serve.