Easy Grain Bowl Recipes

PANERA MEDITERRANEAN GRAIN BOWL

Steps:

• Marinate chicken breasts in your favorite marinade for a few hours before cooking.
• Saute chicken breasts in a pan with two tablespoons of olive oil over medium heat. Cook on both sides until done, this should take 5 to 7 minutes on each side.
• Heat brown rice and quinoa in the microwave until warm.
• Wash arugula.
• Slice cucumber in half, and scoop out the seeds with a spoon. Slice cucumber.
• Slice grape tomatoes in half.
• Divide brown rice and quinoa between two bowls.
• Slice cooked chicken and place on top of brown rice and quinoa.
• Add 1/4 cup of hummus to each bowl. Add half of the yogurt to each bowl.
• Top each bowl with equal amounts of arugula, tomatoes, cucumbers, and olives.
• Top with tahini dressing if desired.

ANCIENT GRAINS BOWL

Steps:

• Step 1: Preheat oven to 350 F.
• Step 2: In a large bowl, combine 2 cups roasted yams with 3/4 cup miso vinaigrette (recipe follows). Transfer to a baking sheet. Bake until the vinaigrette is slightly thickened and potatoes are hot, about 10 minutes.
• Step 3: At the same time, place 2 grilled portobello mushrooms (cut into 1/4-inch strips) and 1 cup charred onions on a baking sheet and place in oven until hot.
• Step 4: To serve, place grain mixture into middle of large serving platter or bowl. Place the miso yams piled onto one side. Pile 2 cups blanched snow peas on the opposite side of the yams. Fill in the gaps around the grains with the mushroom-onion mixture and 1/4 cup cilantro pesto (recipe follows). Top with quartered avocado pieces.
• Step 1: Preheat oven to 375 F.
• Step 2: Using a medium oven-proof baking dish or casserole, mix together 1 teaspoon minced garlic, 1 teaspoon peeled and minced ginger, 1 teaspoon minced lemongrass, 1 teaspoon peeled and minced turmeric, 1 teaspoon kosher salt, 1 tablespoon extra-virgin olive oil, 1/2 cup red quinoa, 1/2 cup brown rice, 1/2 cup farro (spelt) and 3 1/2 cups water. Cover with foil and seal the edges tightly.
• Step 3: Bake until all grains are fully cooked, about 75 to 85 minutes. Mix well before serving. Makes about 5 cups.
• Step 1: In a bowl, using a small hand stick or tabletop blender, combine 1 1/2 cups rice wine vinegar, 1/4 cup sambal olek, 1/3 cup low sodium soy sauce, 1/4 cup evaporated cane sugar, 1 teaspoon kosher salt and 1/4 cup white miso paste. Blend until incorporated and smooth.
• Step 2: Slowly drizzle 1 teaspoon sesame chili oil and 3 cups grapeseed oil into vinegar mixture until emulsified. Makes about 5 cups.
• Step 1: To a blender, add 2 bunches chopped cilantro, 1/4 cup roasted and salted pumpkin seeds, 1 teaspoon chopped garlic, 1/2 teaspoon ground cumin, 1 teaspoon kosher salt, 1/4 cup fresh squeezed orange juice, 1/4 cup fresh squeezed lime juice, 1/2 cup grapeseed oil and 1/2 cup extra virgin olive oil.
• Step 2: Puree until smooth. Makes about 2 cups.

EASY GRAIN BOWL

Steps:

• Go to Seasoned Quinoa to make the quinoa, or follow the other whole grain recipes listed above. The quinoa takes about 25 minutes total, so use the cook time to prepare the remaining ingredients.
• Drain and rinse the chickpeas. Mince the garlic. In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute until fragrant but before it browns. Add the chickpeas, smoked paprika, salt, and several grinds of black pepper. Cook 2 minutes until warmed through.
• Make the Tahini Sauce. (Or, try Lemon Dill Sauce or Creamy Cilantro Sauce.)
• Slice the tomatoes in half. Slice the cucumber. Slice the red onion.
• Place the quinoa and chickpeas in the bowl. Add the fresh veggies and drizzle with the sauce. (Meal prep notes: You can make quinoa, chickpeas, and dressing in advance: quinoa stores refrigerated 5 days and chickpeas store 3 to 4 days, and the dressing stores 1 month.)

GRAIN BOWLS - 3 WAYS

Steps:

• To cook the brown rice, add the brown rice, 1 ¼ cups water and salt to a pot. Bring to a boil, then reduce to simmer, cover and cook for 40 minutes until all the water is evaporated. Remove from heat, but keep the pot covered for 10 minutes. Fluff with fork and serve.
• To cook the farro, add the farro, ¾ cup water and salt to a pot. Bring to a boil, then reduce to simmer, cover and cook for 20 minutes until all the water is evaporated. Remove from heat, but keep the pot covered for 5 minutes. Drain any excess water, if any, fluff with a fork and serve.
• To cook the quinoa, add the quinoa, ¾ cup water and salt to a pot. Bring to a boil, then reduce to simmer, cover and cook for 15 minutes until all the water is evaporated. Remove from heat, but keep the pot covered for 5 minutes. Fluff with fork and serve.
• To make the dressing, combine all the ingredients except for the olive oil in a food processor. While the food processor is running, slowly drizzle the oil until completely emulsified and combined. Adjust the thickness by adding more oat milk or water. And taste to adjust for more salt.
• To assemble the grain bowls, place the desired ingredients together in a bowl, drizzle with the garlic cilantro sauce and enjoy at room temperature or cold.

EASY GREEK CHICKEN GRAIN BOWL

Steps:

• Cook the quinoa and bulgur wheat together to save time and washing up. I cook the grains until the water has evaporated and leave it to steam with the lid on the pot for 30 minutes.
• Marinate the chicken in olive oil, garlic, oregano and lemon juice for at least 20 minutes then cook in a medium-hot pan until golden brown on both sides and cooked through.
• Allow to rest for a few minutes before slicing.
• Add cooked grains to a bowl and top with the sliced chicken, cubed feta cheese, olives, cucumber and tomato.
• Serve with a dollop of creamy tzatziki sauce and lemon wedges for squeezing.

ROASTED VEGGIE GRAIN BOWL

Steps:

• Preheat the oven to 425°F and line 2 baking sheets with parchment paper.
• First, make the quinoa. Add the rinsed quinoa and water to a medium pot. Bring it to a boil, cover, reduce the heat, and simmer for 15 minutes. Remove from the heat and let it sit, covered, for 10 more minutes. Fluff with a fork. This will yield about 3 cups; I used a heaping ½ cup per bowl.
• Next, make the sauce. Combine the pepitas, garlic, kale, cilantro lemon juice, sea salt, pepper, olive oil, water, and maple syrup or honey in a blender and blend until smooth.
• Then, roast the vegetables. Place the parsnips, Brussels sprouts, and cauliflower on one large baking sheet. Place the broccolini on the second baking sheet. Drizzle the vegetables with olive oil and pinches of salt and pepper, toss to coat, then spread evenly onto the sheets. Roast the parsnips/Brussels sprouts/cauliflower 20 to 25 minutes or until golden brown around the edges. Roast the broccolini for 10 to 12 minute or until tender. When cool to the touch, chop up the broccolini stems.
• Assemble bowls with a scoop of quinoa, the roasted vegetables, about ¼ cup chickpeas, and a scoop of sauerkraut and top with pepitas. Drizzle with the sauce. Season to taste with additional salt and pepper, if desired, and serve. I assembled these components into 2 bowls (although the whole recipe will make 4) and saved the leftovers for tomorrow's dinner - stay tuned!
• Store the extra sauce, quinoa, and remaining chickpeas in the fridge.