Roasted Vegetable and Chicken Rice Bowl with Tahini Drizzle
A flavorful family meal built around tender shredded chicken, hearty black beans, brown rice, and warm roasted bell peppers. Finished with a creamy garlic tahini sauce for a comforting, nutrient-dense dinner.
Prep
15 min
Cook
20 min
Total
35 min
Makes
5 servings
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Whisk · Mixing bowl
Time saver
Prep Ahead: The tahini sauce can be whisked up to 5 days in advance and kept refrigerated; just loosen with a splash of warm water before serving.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Place 2
Place 2.5 sliced red bell peppers and 1.25 sliced red onions onto the baking sheet. Drizzle with 2.5 tbsp of olive oil, 2.5 tsp of ground cumin, and 2.5 tsp of smoked paprika. Toss to coat evenly and spread out in a single layer.
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Roast in the preheated oven for 20…
Roast in the preheated oven for 20 minutes until the vegetables are soft and lightly charred around the edges.
Look for: the vegetables are soft and lightly charred around the edges
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Prepare the tahini sauce
While the vegetables roast, prepare the tahini sauce. In a small bowl, whisk together 7.5 tbsp of tahini, 5 tbsp of lemon juice, 5 minced garlic cloves, and 5 tbsp of warm water until smooth and creamy. If the sauce is too thick, stir in an extra tablespoon of warm water.
Look for: smooth and creamy
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Heat 2
Heat 2.5 cups of cooked black beans and 2 lbs of pre-cooked shredded chicken breast in a skillet over medium heat for 5 minutes until thoroughly heated through.
Look for: thoroughly heated through
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Assemble the 5 bowls by layering 0
Assemble the 5 bowls by layering 0.5 cup of warm cooked brown rice into each bowl. Top equally with the heated black beans, shredded chicken breast, and roasted bell peppers and onions.
Ready when: everything is assembled and ready to enjoy
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Drizzle each bowl generously with equal portions…
Drizzle each bowl generously with equal portions of the creamy garlic tahini sauce right before serving.
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Store any leftovers in an airtight container…
Store any leftovers in an airtight container in the refrigerator for up to 4 days.
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