Grain bowls are versatile and nutritious; they make a perfect packable and healthy lunch or a quick dinner. Grain bowls typically contain a grain, a protein, two or more vegetables, and a sauce that ties them together. I usually make the sauce, but you can also buy your favorite salad dressing to save time. You can eat a grain bowl cold, which is perfect for hot summers or warm when temperatures dip. Plan and prep all your food on the weekend to save time during the week.
Components of a Grain Bowl:
The Grain
There are many options, but for better health and satiety, choose whole grain. A whole grain contains the entire seed of the plant, the bran, the germ, and the endosperm. Each part provides valuable nutrients. The bran provides antioxidants, fiber, and B vitamins. The germ contains B vitamins, some proteins, minerals, and healthy fats. The endosperm provides energy to the plant and contains carbohydrates, proteins, and only small amounts of vitamins. “Refined grains,” such as white rice uses only the endosperm, and stripped off theirvaluable bran and germ.
Examples of whole grains are farro, barley, buckwheat, freekeh, brown rice, bulgur, kamut, millet, spelt, and quinoa (it’s a seed but great in a grain bowl). Each of these whole grains are perfect in a grain bowl; try a different grain each time. It makes the grain bowl more exciting, and with each grain you get different nutrients.
The Protein
You can choose plant-based proteins such as tofu, tempeh, edamame, beans, and legumes, or you can add animal proteins such as egg, fish, or chicken. Because there are so many components, and you are adding a sauce at the end, you can keep the protein simple.
The Vegetables
You can use cooked or raw vegetables, soft or crunchy; the more variety of colors, textures, and flavors you use, the more interesting the bowl. If you want to make a lighter bowl for the summer, start with a bed of lettuce and pile on the cucumbers, bell peppers, tomatoes, carrots, and sprouts. During cooler fall temperatures, use more hearty vegetables such as roasted sweet potato, roasted butternut squash, eggplant, corn, peas, and you can roast your vegetables.
The Sauce
You can either make the sauce, like this Tahini sauce I made here or buy one already made. I usually keep it in this handy salad dressing shaker. If you make the dressing yourself, I recommend you make it on the weekend when you have more time, this way, you can pack a grain bowl for work or have a quick healthy weekday dinner.
Farro Edamame Grain Bowl
Ingredients
- 1 1/2 cup farro
- 1 tsp chicken or vegetable broth concentrate
- 4 cups water
- 1 pkg shelled Edamame (defrosted) and ready-to-eat
- 1 box leafy Greens
- 10 mini bell peppers, sliced
- 1 English cucumber, sliced or cubed
For the sauce
- 1/4 cup tahini
- 1/4 cup lemon juice
- 2 Tbsp olive oil
- 1 clove garlic, minced
- 1-3 Tbsp water, as needed
- salt, to taste
- pepper, to taste
Instructions
- Add water,chicken broth and farro to a sauce pan and bring to a boil. Turn down heat and simmer for about 35 minutes until its al dente. If it's a precooked farro it needs less time, about 20 minutes. Drain any excess water.
- To make the sauce, add lemon juice and minced garlic into a small bow and whisk. Slowly whisk in olive oil and thin out with extra water. Salt and pepper to taste.
- To serve bowl, start with 2 cups of leafy greens, then 1/4-1/2 cup of farro, some bell peppers, cucumbers and 1 cup of edamame. If you are packing your lunch don't add the sauce but keep it separate in a small tupperware container and add when you are ready to eat. You can either mix everything up, which is what I like to do, or eat foods separately. Either way you can feel good about your healthy grain bowl.