At their core, heavenly grain bowls are the perfect way to transform heart-healthy grains, beans, greens, and veggies into an easy-to-make, easy-to-store, and easy-to-eat meal. Customize your own by choosing one item from each of the categories below or follow the directions to create one of our very favorite iterations.
Grain ideas: brown rice, farro, couscous, quinoa, wheat berries, or a mixture
Veggie ideas: raw veggies and/or cooked veggies like lettuce, kale, spinach, zucchini, tomatoes Beans or legumes: black beans, lentils, kidney beans, cannellini beans
Sauce or dressing ideas: sriracha, honey mustard, lemon vinaigrette, pesto, harissa, salsa Crunchy toppings: crushed nuts, seeds, fried shallots
Garnishes: sliced avocado, sprouts, herbs
ASIAN-INFLUENCED HEAVENLY GRAIN BOWL
The Dressing:
1⁄4 cup peanut butter
1 teaspoon sesame oil
1⁄4 cup rice vinegar
3 tablespoons soy sauce
1⁄4 cup water
1 to 2 tablespoons sriracha
The Bowl:
3 cups cooked quinoa or brown rice or a combination of both
1 avocado, peeled and chopped
1 Roma tomato, chopped
1 cup shredded lettuce or chopped spinach
1⁄2 cup cooked black beans or chickpeas
HEARTY BARLEY AND KALE BOWL
2 cups cooked barley
1 cup thinly sliced, loosely packed kale
1⁄2 cup cooked cannellini beans, drained and rinsed
1 carrot, peeled and cut into small dice
5 to 6 pitted Kalamata olives, sliced in half
2 cornichons, cut into small dice
3 tablespoons red wine vinegar
3 tablespoons olive oil
1⁄4 teaspoon salt
1⁄4 teaspoon cracked black pepper
3 to 4 basil leaves, sliced thin
1 pitted date, diced (optional)
In a bowl, whisk dressing ingredients together.
Portion out grains into five bowls, then top each bowl with avocado, tomato, greens, and beans.
Drizzle each with dressing.
Combine all the ingredients – except date and let sit for at least 10 minutes before serving to allow the flavors to marry.
If you like a salty/sweet contrast, add the date; if you want something purely savory, simply omit it.
