Simple Grain Bowl

Looking for a vibrant and nourishing meal that fits perfectly into a busy lifestyle? This Simple Grain Bowl is a customizable masterpiece, ideal for meal prep or a fresh, healthy lunch. It combines hearty grains with satisfying protein and a rainbow of crunchy vegetables, all tied together with a zesty homemade dressing.

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The beauty of this bowl lies in the contrast of textures and flavors. From the creamy avocado and salty feta to the crunch of toasted pumpkin seeds, every bite offers something new. It’s an easy, international-inspired dish that brings gourmet quality to your kitchen table in just 40 minutes.

Ingredients

• Base (choose one): 1 cup uncooked brown rice, 1 cup uncooked quinoa, or 1 cup uncooked farro.
• Proteins (choose one or more): 2 cups cooked chickpeas (or 1 can), 2 cups diced grilled chicken breast, 2 cups cubed and pan-seared firm tofu, or 2 cups cooked shrimp.
• Toppings: 1 cup halved cherry tomatoes, 1 cup diced cucumber, 1 cup shredded carrots, 1 sliced avocado, 1/4 cup thinly sliced red onion, 1/4 cup crumbled feta cheese (optional), 1/4 cup toasted pumpkin seeds, and 2 tbsp chopped fresh herbs (parsley, cilantro, or basil).
• Dressing: 3 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 minced clove of garlic, and salt and pepper to taste.

Instructions

Step 1

Cook your chosen grain (rice, quinoa, or farro) according to package instructions. Set aside to cool slightly.

Step 2

Prepare your chosen protein(s) as needed: grill the chicken, pan-sear the tofu, or rinse the chickpeas.

Step 3

Whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.

Step 4

Arrange the cooked grain in bowls. Top each with your choice of protein, tomatoes, cucumber, carrots, avocado, red onion, feta (if using), pumpkin seeds, and fresh herbs.

Step 5

Drizzle with the prepared dressing just before serving.

Zusatztipps für die Zubereitung

To maximize efficiency, use a medium saucepan for the grains and a chef's knife for quick vegetable prep. You can also add a fried or poached egg for extra protein. For the best flavor, toast your pumpkin seeds in a dry pan for 2-3 minutes until they are fragrant and slightly golden.

Varianten und Anpassungen

This bowl is very flexible. For a vegan option, use chickpeas or tofu and simply omit the feta cheese. To keep the dish gluten-free, select rice or quinoa as your base, as farro contains gluten. You can also swap in any seasonal vegetables or greens you prefer, like steamed broccoli or kale.

Serviervorschläge

Serve these bowls immediately for the freshest taste. If you are serving a crowd, you can place all the ingredients in separate bowls on the table to create a 'build-your-own' grain bowl bar. This dish is excellent at room temperature or even cold, making it a great office lunch.

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With 420 calories and 15g of protein per serving, this Simple Grain Bowl is a satisfying way to enjoy a wholesome, balanced meal. Whether you use chicken, shrimp, or tofu, the combination of fresh toppings and zesty lemon dressing makes every bite delicious.

Recipe FAQs

→ Can I prepare grain bowls ahead for meal prep?

Absolutely. Cook your grains in batches and store them in the refrigerator for up to 5 days. Keep proteins, chopped vegetables, and dressing in separate containers. Assemble bowls fresh each day or layer components carefully in jars with dressing on the bottom.

→ Which grain works best for meal prep?

Brown rice and quinoa reheat beautifully and maintain their texture over several days. Farro stays tender but may absorb more moisture. All three grains freeze well—portion cooked grains into freezer bags for up to 3 months.

→ How do I make this bowl completely plant-based?

Choose chickpeas or pan-seared tofu as your protein, skip the feta cheese, and use nutritional yeast or tahini in your dressing for extra richness. The combination of grains, legumes, and vegetables creates complete proteins without any animal products.

→ What other vegetables work well in grain bowls?

Roasted sweet potatoes, sautéed kale, shredded red cabbage, steamed broccoli, roasted bell peppers, sliced radishes, fresh corn, or massaged kale add variety. Use whatever seasonal produce you have on hand.

→ Can I use other dressings besides lemon-herb?

Tahini-lemon, miso-ginger, green goddess, yogurt-cucumber, or balsamic vinaigrette all complement grain bowls beautifully. Make larger batches and store in the refrigerator for up to two weeks.

→ How can I add more protein to this bowl?

Combine two protein sources like chickpeas plus chicken, add a soft-boiled or fried egg on top, mix hemp seeds into the grain, or incorporate Greek yogurt into the dressing. Nuts, seeds, and cheese also boost protein content.