Save The Simple Grain Bowl is a customizable, nourishing dish that brings together wholesome grains, fresh vegetables, and your choice of protein. Whether you are preparing a quick lunch or planning your weekly meals, this easy recipe offers a vibrant and healthy option that is ready in just 40 minutes.
Save By combining staples like rice or quinoa with colorful toppings like cherry tomatoes, cucumbers, and shredded carrots, you create a balanced meal. The zesty dressing made from olive oil, lemon, and apple cider vinegar adds a bright finish to every bite.
Ingredients
- 1 cup uncooked brown rice, quinoa, or farro
- 2 cups cooked chickpeas, grilled chicken breast, firm tofu (cubed and pan-seared), or cooked shrimp
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup shredded carrots
- 1 avocado, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup toasted pumpkin seeds
- 2 tbsp chopped fresh herbs (parsley, cilantro, or basil)
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- Salt and pepper, to taste
Instructions
- Step 1
- Cook your chosen grain (brown rice, quinoa, or farro) according to package instructions. Set aside to cool slightly.
- Step 2
- Prepare your chosen protein(s) as needed by grilling the chicken, pan-searing the tofu, or using pre-cooked chickpeas or shrimp.
- Step 3
- In a small mixing bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper to create the dressing.
- Step 4
- Arrange the cooked grains in four bowls. Top each with your selection of protein, halved cherry tomatoes, diced cucumber, shredded carrots, avocado, red onion, feta (if using), pumpkin seeds, and fresh herbs.
- Step 5
- Drizzle the prepared dressing over each bowl just before serving.
Zusatztipps für die Zubereitung
To ensure the best texture, use a medium saucepan for the grains and a sharp chef's knife for dicing the vegetables. Whisking the dressing thoroughly is essential for emulsifying the Dijon mustard with the oil and vinegar. If you enjoy extra protein, consider adding a fried or poached egg to the top of your bowl.
Varianten und Anpassungen
This recipe is easily adapted for different dietary needs. For a vegan bowl, choose chickpeas or tofu and omit the feta cheese. To ensure the meal is gluten-free, use brown rice or quinoa instead of farro. You can also swap in any seasonal vegetables or greens you have on hand to keep the dish fresh and varied.
Serviervorschläge
Serve these bowls as a quick and healthy lunch or a light main dish. For meal prepping, store the cooked grains, proteins, and chopped vegetables in separate containers and wait to add the dressing and avocado until you are ready to eat to maintain the best quality and crunch.
Save With 420 calories per serving, this Simple Grain Bowl is a satisfying way to fuel your day. Enjoy the combination of textures and flavors in this easy-to-assemble International dish.
Recipe Questions & Answers
- → Which grain base works best?
Brown rice offers nutty flavor and hearty texture, quinoa provides complete protein and lighter consistency, while farro delivers chewy satisfaction. Choose based on preference or what's in your pantry.
- → Can I prepare this ahead?
Absolutely. Cook grains and proteins in advance, store separately in airtight containers, and assemble when ready to eat. Keep dressing separate until serving to maintain freshness.
- → What protein options work well?
Chickpeas add plant-based protein and creaminess, grilled chicken brings classic satisfaction, tofu absorbs flavors beautifully when seared, and shrimp offers lean protein with quick cooking time.
- → How do I make it vegan?
Select chickpeas or tofu as your protein, skip the feta cheese, and ensure your dressing uses plant-based ingredients. The result remains satisfying and nutrient-dense.
- → What vegetables can I substitute?
Roasted sweet potatoes, bell peppers, shredded cabbage, steamed broccoli, or fresh spinach all work beautifully. Use seasonal produce for best flavor and value.
- → Is this gluten-free?
Yes when using brown rice or quinoa as your base. Avoid farro since it contains wheat. Double-check all protein and seasoning ingredients for hidden gluten.