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Crunchy Vegetable Grain Bowl

Salad

Contributed by: BMC Teaching Kitchen

Grain Bowl

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This is a fantastic framework recipe. You can  use whatever you have in your fridge or pantry. You can use cooked rice or any other grain, your favorite raw vegetable(s), and a protein of choice. The protein helps to keep you full for longer, and makes this grain bowl a complete meal!

If you want to serve the grain bowl as a side dish, with another protein (for example, served alongside baked fish), you may simply skip the protein in this recipe.

 

 

 

 

 

 

Serves:
6 servings
Total Time:
20 minutes
Prep Time:
15 minutes
Cook Time:
5 minutes

Ingredients


Grain - 2 cups cooked brown rice, blé, quinoa or farro Vegetables - 4-5 cups of your favorite vegetables, diced (cucumbers, carrots, bell peppers, tomatoes, cabbage, etc.) Protein - canned tuna in water, drained (six, 3-oz cans) or canned chicken in water, drained (six, 4.5-ounce cans), or canned beans, rinsed and strained (two, 15-ounce cans) Garlic - 1-3 cloves, minced (or ½-1 teaspoon, powdered) Oil - ¼ cup olive oil Lemon - 1 large lemon OR lime Salt - ¾ teaspoon Pepper - to taste Toppings - ½ cup feta, goat cheese, shredded cheese or chopped nuts

Instructions

Step 1
Combine the grain, vegetables and protein in a large bowl.
Step 2
In a small bowl, combine oil, citrus, garlic or garlic powder, salt and pepper. Stir to combine. Then, pour over the rice and vegetables and mix well.
Step 3
Top with with cheese or chopped nuts (optional).

Notes

Nutrition facts are based on the use of brown rice, cucumbers, feta cheese, and canned tuna without salt.

Hard-boiled eggs would also work nicely in this recipe. Simply replace the protein with 12 hard-boiled eggs (2 for each portion). You can crumble them into the grain bowl, or slice them.

Recipe for making parboiled brown rice is HERE.

Nutrition Information

Calories:
321 Calories
Fat:
13
Saturated Fat:
3g
Carbohydrates:
Net Carb: 24g
Dietary Fiber:
2g
Protein:
26g
Sodium:
190