Grain Bowls
Hello everyone and welcome back to my blog!
Today I am going to be talking about grain bowls, they are simple to put together any day of the week and make a delicious, healthy lunch or dinner. Let’s get into it!
Roasted sweet potatoes, chickpeas, mini bell peppers, red onions with tri-colored quinoa and avocado tahini sauce
The Base
The first part of making any grain bowl is deciding what grains you would like to use. You can use anything you have on hand like leftover rice or you can make a quick batch of grains. Here is a list of less common grains that I like to use as a base of my bowls with descriptions and simple cooking instructions.
Quinoa
While not technically a grain, this South American seed has become wildly popular in the past few years. Quinoa has a delicious nutty flavor and is a healthy choice for a grain bowl base as it has over 8 grams of protein and it is full of nutrients like manganese, magnesium, and copper. Quinoa comes in a variety of colors like black, red, white, and tricolored; the lighter varieties have a milder flavor. If you have never tried quinoa, I would recommend starting with a lighter variety.
Tri-Colored Quinoa
Simple Quinoa
Ingredients
- 1 cup quinoa, rinsed
- 1 ¾ cups water or stock
Instructions
- Combine quinoa and water or stock in a medium pot. Bring to a boil, cover, and reduce heat to low and simmer for 15 minutes.
- Remove from heat and let sit, covered, for 10 minutes.
- Fluff with a fork
Mashed sweet potatoes, arugula, fried egg and Trader Joe’s Multigrain Blend with Vegetables
Farro
Farro is an ancient grain that has been around for thousands of years. It does not refer to one type of grain, it is an Italian term that refers to three different grains. Farro, like quinoa, has risen in popularity over the past few years making it easily available in most grocery stores across the country, and online. Farro is packed with fiber, protein, magnesium, and zinc making it a great addition to any meal.
Farro comes in several varieties like pearled, semi-pearled, and whole. I like to buy the pearled farro as it has the quickest cook time.15 minutes. Farro has a toasty, nutty flavor with a chewy texture that is great in salads, soups, and grain bowls.
Simple Farro
Ingredients
- 1 cup farro, rinsed
Instructions
- Fill a medium pot about halfway with water and bring to a boil under high heat
- Add farro and simmer until tender, 15-20 minutes for pearled, 20-30 minutes for semi-pearled, and up to 40 minutes for a whole.
- Drain farro and place on a sheet pan to cool for 15 minutes and up to half an hour if you have time. This helps the farro from becoming mushy.
Millet
Millet is a gluten-free ancient grain (like many grains I have talked about, it is also technically a seed) with a mildly sweet flavor. Millet is very popular throughout Africa and Asia and has become more popular in the West in recent years. This is because it is naturally gluten-free and is high in fiber, protein, and antioxidants.
Simple Millet
Ingredients
- 1 cup millet
- 2 cups water
- ½-teaspoon salt
Instructions
- Combine millet, water, and salt in a medium saucepan and bring to a simmer over medium heat.
- Reduce heat to low and cover. Simmer for 15-20 minutes until the grains are tender, and most of the liquid has been absorbed.
- Turn off the heat, and let sit for 10 minutes.
Barley
Barley is a cereal grain that is high in fiber and protein. Most people have only had barley in soups and stews but it is a delicious and healthy alternative in grain bowls or as a side dish. Like many other grains, barley has a chewy texture and a nutty flavor. The most popular varieties sold in stores are pearled and pot barley, I use pearl barley because it cooks quickly compared to pot barley.
Barley
Simple Barley
Ingredients
- 1 cup pearl barley, rinsed
- 3 cups water or stock
- Pinch of salt
Instructions
- Combine barley, water, and salt in a medium saucepan; bring to a boil over medium-high heat.
- Reduce heat and cover, cook for 35 minutes.
- Turn off the heat and let stand for 5-10 minutes
The Protein
White beans with albacore tuna, arugula, avocado, roasted red peppers and capers is a filling dinner full of flavor.
Now, pick a protein or two for your bowl here is a list of some of my favorites:
Chicken: You can use grilled, roasted, or leftover chicken
Eggs: fried, boiled or poached
Fish: firm fish such as ahi, swordfish, and salmon all work well in bowls. While fish can be expensive depending on where you live, the best part of including it in a bowl is that you only need one or two pieces for 4-6 bowls.
Beans: chickpeas, black beans, and white beans are filling and full of protein.
Classic chickpea falafel are a great way to add protein to a bowl. This green pea falafel is packed with flavor and keeps the dish visually interesting.
Meat alternatives: tempeh (fried fermented soybeans) and tofu are great in grain bowls. Look out for a future blog post about cooking with meat alternatives!
The Vegetables
Here you can pick any vegetable you like or have in your refrigerator. Here is a list of some of my favorite grain bowl additions:
Raw greens: spinach, arugula, spring mix, kale, radicchio
Cooked greens: sautéed chard or spinach
Massaged Kale
Tear kale from its tough stems, and rip into smaller pieces. Drizzle with olive oil and sprinkle with salt and massage into the kale for about 2 minutes. Let sit for 20 minutes and enjoy! A little minced garlic adds great flavor, too!
Roasted vegetables: potatoes, sweet potatoes, yams, Brussels sprouts, carrots, broccoli
Raw vegetables: radishes, cucumbers, avocado, cabbage, carrots, snap peas, snow peas
The Sauce
The sauce is where you really figure out the flavor of your grain bowl. You can use a pre-made dressing or sauce or make your own. Here are three sauces I love to use on grain bowls.
Tahini Sauce
Ingredients
- ½ cup tahini
- ¼ cup lemon juice
- ¼ cup water, plus more if needed
- 2 garlic cloves, finely minced
- ½ teaspoon salt
Instructions
- In a small bowl whisk together all ingredients, drizzle in more water, a teaspoon at a time if the sauce is too thick. For extra lemon flavor, add up to one teaspoon of grated lemon zest.
Notes:
Tahini is a Middle Eastern paste made from toasted ground hulled sesame seeds
Herb Vinaigrette
Ingredients
- ½ cup extra virgin olive oil
- ½ cup vinegar (red wine, white wine, or balsamic)
- 1 tablespoon honey or sweetener of your choice
- 2 teaspoons Dijon or whole grain mustard
- 2 garlic cloves, finely minced
- 1 teaspoon fresh basil or mint
- 1 teaspoon chives
- 1 teaspoon parsley
- Salt and pepper to taste
Instructions
- In a small bowl whisk together all ingredients, refrigerate for at least 20 minutes.
Creamy Greek Sauce
Ingredients
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 2 garlic cloves, finely minced
- ½ cup plain, whole milk Greek yogurt
- ¼ cup extra virgin olive oil
- 1 teaspoon fresh dill
- Salt and pepper to taste
Instructions
- In a small bowl whisk together all ingredients, refrigerate for at least 20 minutes.
The Finishing Touches
Now it is time to finish off your grain bowl!
Add some toasted nuts like pine nuts, walnuts or pecans, or seeds.
Add fresh herbs like dill, parsley, cilantro, basil, or mint.
Add crumbled cheeses like Feta, Goat Cheese, Bleu, or Cojita.
Season and roast vegetables and chickpeas together on a sheet pan for easy clean up.
There you have it, the perfect grain bowl that is completely customizable! I hope this helps you make your very own grain bowl, if you do please share it with me on Facebook or Instagram; I love to see what you create with my recipes! Next week I will be talking about what is in season through August and sharing some seasonal recipes!
I found these sites very helpful in compiling this blog
https://www.loveandlemons.com/quinoa/
https://www.healthline.com/nutrition/what-is-millet
https://www.thekitchn.com/how-to-cook-barley-cooking-lessons-from-the-kitchn-198693
https://www.loveandlemons.com/farro/
