Pantry Grain Bowl
- Level: Easy
- Yield: 4 servings
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- Nutritional Analysis
- Per Serving
- Calories
- 350
- Total Fat
- 21 grams
- Saturated Fat
- 3 grams
- Cholesterol
- 25 milligrams
- Sodium
- 600 milligrams
- Carbohydrates
- 28 grams
- Dietary Fiber
- 8 grams
- Protein
- 15 grams
- Sugar
- 5 grams
- Total: 10 min
- Active: 10 min
Ingredients
1 cup cooked grain, like barley, brown rice or farro, or cooked root vegetable
3 cups raw vegetables or 1 1/2 to 2 cups cooked vegetables (carrots, asparagus, green beans, radishes, broccoli)
1/2 cup cooked lentils or black beans or 4 ounces cooked protein, like chicken or hard-boiled egg
A little good fat, like avocado, a splash of extra-virgin olive oil or homemade dressing, recipe follows
Savory topping like tamari or nutritional yeast
1 tablespoon seeds or nuts, like sunflower, almonds, walnuts, pepitas
Spicy Mustard Dressing:
2 cloves garlic
1/3 cup whole-grain spicy mustard
1/4 cup white vinegar
1/4 cup extra-virgin olive oil
1/2 teaspoon salt
2 scallions, green and white parts, minced
Directions
- Start with a hearty base of grains or cooked root vegetables or a mix of both.
- Add a generous serving of greens or other vegetables, cooked or raw, and a protein of some kind, anything from tempeh to a hard-cooked egg to chicken, lentils, black beans or a scoop of tasty hummus.
- Consider adding a little good fat: an avocado, a homemade dressing or just a splash of extra-virgin olive oil.
- Bump up the flavor and texture by experimenting with savory twists--a splash of tamari or a sprinkle of nutritional yeast, perhaps a smattering of pepitas or sunflower seeds or any other crunch. It's up to you.
Spicy Mustard Dressing:
- In a blender, combine the garlic, mustard, vinegar, oil, salt and scallions and blend until smooth. The dressing can be stored in an airtight container in the refrigerator for up to 1 1/2 weeks.
Cook’s Note
Tip: Bowls can be eaten at room temperature or warmed up, depending on their components and on your mood that day. To warm, put everything but the fats and flavorings in a steamer on the stove, warm lightly, transfer it scoop by scoop to bowl and then add the toppings and dressings. You can use a microwave if you prefer, but don't overdo it (90 seconds is plenty); it's not supposed to be piping hot.