A grain bowl is really just a salad, with vegetables, greens and grains, as well as a protein choice. It is a full and balanced meal, and a great way to use leftover grains and whatever vegetables you have on hand.
This is a framework recipe. Use whatever grain, green, roasting vegetables, seasonings and protein you would like.
Ingredients
Greens
- 8 oz (spinach, arugula, kale, lettuce)
Whole-Grain
- 1 cup, dry (rice, quinoa, farro or other) OR ½ box/8 oz pasta
Protein
- 1 lb/16 oz (chicken, fish, canned fish, ground chicken/beef/turkey, beans, tofu, tempeh)*
Vegetables
- 1 lb/16 oz (pepper, zucchini, carrots, tomatoes, onions, mushrooms, okra, eggplant, or any non-starchy vegetable)*
Dressing
- ~ ½ cup
Salt
- to taste
Pepper
- to taste
Oil
- 1 Tablespoon olive, canola, avocado, sesame, peanut for Roasting*
Seasoning
- 1 teaspoon dried herbs of choice (ground cumin, Italian seasoning, paprika, Badia complete, etc) for Roasting*
Instructions
Step 1
If using the oven, preheat to 400 degrees Fahrenheit.
Step 2
Wash all produce. Chop lettuce if using.
Step 3
Cook grain according to instructions.
Step 4
Cook raw protein on the stove or in the oven. If using canned beans, rinse. If using canned fish or chicken, strain.
Step 5
Chop vegetables into bite sized pieces, removing stem/ seeds; roast or sauté if desired.
Step 6
If using a homemade dressing, combine dressing ingredients in a bowl or jar, and mix or shake well.
Step 7
Combine all ingredients including dressing in a bowl. Mix to coat everything with dressing.
Step 8
Seasons with salt and pepper to taste.
Notes
Roasting version
- Follow instructions 1-4. For step 5 follow below:
- Chop vegetables into bite-size pieces.
- If roasting protein with vegetables, strain beans or chop raw fish/chicken into 1" cubes or strain canned protein. You can also cook protein on the stove and only roast vegetables instead.
- Combine vegetables and protein onto a sheet pan. Pour 1 Tablespoon oil over the vegetables and protein. Sprinkle evenly with ½ teaspoon table salt (1 teaspoon kosher salt), 1 teaspoon of seasoning of your choice, black pepper to taste.
- Mix vegetables and protein with your hands to coat everything with oil and seasoning.
- Roast for 30 minutes or until protein is fully cooked.
- Follow steps 6-7 as usual.
Quick Grain Bowl:
- If you're in a hurry, but still want a balanced meal, here are some suggestions:
- Used canned protein like fish, chicken, or beans instead of cooking raw.
- Use vegetables that don't have to be cooked like tomatoes, cucumber, frozen corn, mushrooms, etc.
- Pre-cook the grain ahead of time, so all you have to do is make the dressing and toss everything together!
Mustard Vinaigrette Dressing:
- Oil - ¼ cup olive oil or other of choice
- Vinegar - 2 Tablespoons red wine, apple cider, white wine, balsamic, OR lemon juice
- Mustard - 1 Tablespoon dijon (optional)
- Garlic - 1 clove, minced or ½ teaspoon garlic powder (optional)
Lemony Dressing
- 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
How to cook your protein of choice:
- Sautéed chicken
- Poached chicken
- Roasted chicken
- Broiled fish
- Baked and stove top tofu
- Tempeh crumbles
- Oven-baked tempeh
*Nutrition facts are based on the use of spinach, brown rice, chicken breast (skinless) and heart healthy dressing.