Grain Bowls

SERVES 4 · VEGAN ADAPTABLE, GF ADAPTABLE, DF ADAPTABLE

Bowls, both sweet and savory, are all the rage—and for good reason. They’re so delicious, filling, and infinitely customizable. Nothing is more satisfying and nourishing than a warm scoop of whole grains with loads of vegetables in a bowl with a simple dressing or sauce to pull it all together. They’re easy enough to make for a spontaneous lunch at home or for a simple weeknight dinner. To make a simple grain bowl, first start with the base of any cooked grain or legume. Add sautéed, steamed, or roasted vegetables (see here for a guide to roasting vegetables). You can also include your favorite protein and/or fermented vegetables. Top off the bowl with your favorite sauce or condiments. I am sharing my family’s favorites below.

BASE (USE ABOUT 1 CUP GRAINS OR LEGUMES PER BOWL):

4 cups cooked grains or legumes: brown rice, millet, quinoa, farro (not GF), lentils, barley (not GF), wheat berries (not GF)

VEGGIES (USE ABOUT 1½ CUPS VEGGIES PER BOWL):

8 to 10 cups mixed cooked vegetables: broccoli, cauliflower, carrots, Brussels sprouts, sweet potatoes, beets, kale, Broccolini, parsnips…

Or raw vegetables, such as thinly sliced or julienned radishes, tomatoes, microgreens, avocado, carrots

SAUCE/CONDIMENTS (USE ABOUT 2 TABLESPOONS SAUCE PER BOWL):

Kale Pesto (here)

Cilantro Tahini Sauce (here)

Green Sauce (from South American Roast Chicken recipe here)

Guacamole and salsa for a burrito bowl

Tzatziki for a Mediterranean bowl

Asian Bowl

VEGAN, DF, GF ADAPTABLE

Any grain or legume or Cauliflower Rice (here)

Broccoli, carrots, cabbage, onions, bok choy, mushrooms, avocado

Top with sesame seeds or gomasio, and crumbled nori

Can add broiled or seared salmon, or seared tofu

ASIAN SAUCE

1 garlic clove, minced, or 1 scallion, thinly sliced

2 tablespoons peeled and grated fresh ginger (use a large Microplane)

2 tablespoons soy sauce (not GF), tamari, or coconut aminos

2 tablespoons pure Grade A or B maple syrup

1 teaspoon unrefined toasted sesame oil

½ teaspoon crushed red pepper flakes

1. Puree all the sauce ingredients plus 2 tablespoons of water in a blender until smooth. Will keep for 4 days in the fridge.

Thai Red Curry Bowl

VEGAN, DF, GF ADAPTABLE

Any grain or legume or Cauliflower Rice (here)

Roasted or steamed broccoli, carrots, onions, mushrooms, asparagus, winter squash, avocado, cilantro

THAI RED CURRY SAUCE

½ (14-ounce) can culinary coconut milk

½ to 1 tablespoon red curry paste

½ tablespoon shoyu (not GF), tamari, or coconut aminos

½ tablespoon pure Grade A or B maple syrup

Freshly squeezed lime juice

1. In a small saucepan, whisk together all the ingredients, adding lime juice to taste, and warm over medium heat. Keeps for 3 to 4 days in the fridge.

Burrito Bowl

Any grain or legume or Cauliflower Rice (here)

Sautéed bell peppers, zucchini, onions, raw radishes, chopped romaine lettuce, thinly sliced red cabbage, tomatoes or salsa

Guacamole or avocado and fresh cilantro (try the Green Sauce, here)

Black beans or cooked chicken, steak, or shrimp

Greek Bowl

Any grain or legume or Cauliflower Rice (here)

Romaine lettuce, spinach, tomato, cucumber, red onion, fresh parsley, dill and/or mint, avocado

Feta, and/or grilled chicken or shrimp (here and here)

Tzatziki and/or hummus

Pesto Bowl

Any grain or legume or Cauliflower Rice (here)

Raw or cooked cherry tomatoes, cooked asparagus, mushrooms, green beans, onions, broccoli, eggplant, or zucchini

White beans or chickpeas

Kale Pesto (here), Basil-Parsley Pesto (here), or your favorite pesto

Cilantro-Tahini Bowl

VEGAN, DF, GF

Any grain or legume or Cauliflower Rice (here)

Raw or cooked cherry tomatoes, cooked green beans, onions, broccoli, cauliflower, carrots, eggplant, zucchini, bell peppers, beets

CILANTRO-TAHINI SAUCE

1 cup lightly packed cilantro leaves and tender stems

2 tablespoons freshly squeezed lemon juice (from about ½ lemon)

1 garlic clove, grated or minced

3 tablespoons raw tahini (roasted tahini is fine, but raw is a little milder)

3 tablespoons unrefined, cold-pressed, extra-virgin olive oil

½ teaspoon sea salt + more to taste

Pinch of cayenne pepper (optional)

1. Puree all the sauce ingredients plus 3 tablespoons of water in a blender until smooth. Taste for salt. Will keep for 4 to 5 days in the fridge.