This is a fantastic **framework recipe**. You can use whatever you have in your fridge or pantry. You can use cooked rice or any other grain, your favorite raw vegetable(s), and a protein of choice. The protein helps to keep you full for longer, and makes this grain bowl a complete meal!

If you want to serve the grain bowl as a side dish, with another protein (for example, served alongside baked fish), you may simply skip the protein in this recipe.



 

    Serves: 6 servings    Total Time:  20 minutes Prep Time: 15 minutes Cook Time: 5 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Grain - 2 cups cooked brown rice, blé, quinoa or farro Vegetables - 4-5 cups of your favorite vegetables, diced (cucumbers, carrots, bell peppers, tomatoes, cabbage, etc.)  Protein - canned tuna in water, drained (six, 3-oz cans) or canned chicken in water, drained (six, 4.5-ounce cans), or canned beans, rinsed and strained (two, 15-ounce cans) Garlic - 1-3 cloves, minced (or ½-1 teaspoon, powdered) Oil - ¼ cup olive oil Lemon - 1 large lemon OR lime  Salt - ¾ teaspoon Pepper - to taste  Toppings - ½ cup feta, goat cheese, shredded cheese or chopped nuts  

## Instructions

Step 1

Combine the grain, vegetables and protein in a large bowl. 

Step 2

In a small bowl, combine oil, citrus, garlic or garlic powder, salt and pepper. Stir to combine. Then, pour over the rice and vegetables and mix well. 

Step 3

Top with with cheese or chopped nuts (optional). 

 

### Notes

Nutrition facts are based on the use of brown rice, cucumbers, feta cheese, and canned tuna without salt.

Hard-boiled eggs would also work nicely in this recipe. Simply replace the protein with 12 hard-boiled eggs (2 for each portion). You can crumble them into the grain bowl, or slice them.

Recipe for making parboiled brown rice is [HERE](https://www.bmc.org/recipes/rice-parboiled-rice).

## Nutrition Information

  Calories: 321 Calories Fat: 13 Saturated Fat: 3g Carbohydrates: Net Carb: 24g Dietary Fiber: 2g Protein: 26g Sodium: 190