A grain bowl is really just a salad, with vegetables, greens and grains, as well as a protein choice. It is a full and balanced meal, and a great way to use leftover grains and whatever vegetables you have on hand.

This is a **framework recipe.** Use whatever grain, green, roasting vegetables, seasonings and protein you would like.



 

    Serves: 6 servings    Total Time:  45 (Variable) minutes Prep Time: 15 (variable) minutes Cook Time: 30 (variable) minutes  

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## Ingredients

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

 Greens - 8 oz (spinach, arugula, kale, lettuce)  Whole-Grain - 1 cup, dry (rice, quinoa, farro or other) OR ½ box/8 oz pasta  Protein - 1 lb/16 oz (chicken, fish, canned fish, ground chicken/beef/turkey, beans, tofu, tempeh)\* Vegetables - 1 lb/16 oz (pepper, zucchini, carrots, tomatoes, onions, mushrooms, okra, eggplant, or any non-starchy vegetable)\* Dressing - ~ ½ cup Salt - to taste  Pepper - to taste  Oil - 1 Tablespoon olive, canola, avocado, sesame, peanut for Roasting\*  Seasoning - 1 teaspoon dried herbs of choice (ground cumin, Italian seasoning, paprika, Badia complete, etc) for Roasting\* 

## Instructions

Step 1

If using the oven, preheat to 400 degrees Fahrenheit. 

Step 2

Wash all produce. Chop lettuce if using.

Step 3

Cook grain according to instructions. 

Step 4

Cook raw protein on the stove or in the oven. If using canned beans, rinse. If using canned fish or chicken, strain.

Step 5

Chop vegetables into bite sized pieces, removing stem/ seeds; roast or sauté if desired. 

Step 6

If using a homemade dressing, combine dressing ingredients in a bowl or jar, and mix or shake well. 

Step 7

Combine all ingredients including dressing in a bowl. Mix to coat everything with dressing.

Step 8

Seasons with salt and pepper to taste. 

 

### Notes

**Roasting version**

- Follow instructions 1-4. For step 5 follow below: 
    - Chop vegetables into bite-size pieces.
    - If roasting protein with vegetables, strain beans or chop raw fish/chicken into 1" cubes or strain canned protein. You can also cook protein on the stove and only roast vegetables instead.
    - Combine vegetables and protein onto a sheet pan. Pour 1 Tablespoon oil over the vegetables and protein. Sprinkle evenly with ½ teaspoon table salt (1 teaspoon kosher salt), 1 teaspoon of seasoning of your choice, black pepper to taste.
    - Mix vegetables and protein with your hands to coat everything with oil and seasoning.
    - Roast for 30 minutes or until protein is fully cooked.
    - Follow steps 6-7 as usual.

**Quick Grain Bowl:**

- If you're in a hurry, but still want a balanced meal, here are some suggestions:
- Used canned protein like fish, chicken, or beans instead of cooking raw.
- Use vegetables that don't have to be cooked like tomatoes, cucumber, frozen corn, mushrooms, etc.
- Pre-cook the grain ahead of time, so all you have to do is make the dressing and toss everything together!

**Mustard Vinaigrette Dressing:**

- Oil - ¼ cup olive oil or other of choice
- Vinegar - 2 Tablespoons red wine, apple cider, white wine, balsamic, OR lemon juice
- Mustard - 1 Tablespoon dijon (optional)
- Garlic - 1 clove, minced or ½ teaspoon garlic powder (optional)

**Lemony Dressing**

- 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

How to cook your protein of choice:

- [Sautéed chicken](https://www.bmc.org/recipes/sauteed-chicken)
- Poached chicken
- Roasted chicken
- [Broiled fish](https://www.bmc.org/recipes/broiled-fish)
- Baked and stove top tofu
- Tempeh crumbles
- Oven-baked tempeh

  
\*Nutrition facts are based on the use of spinach, brown rice, chicken breast (skinless) and [heart healthy dressing](https://www.bmc.org/recipes/heart-healthy-salad-dressing).

## Nutrition Information

  Serving Size: 1/6 recipe serving Calories: 315 Calories Fat: 19g Saturated Fat: 1g Carbohydrates: Net Carb: 30g Dietary Fiber: 3.5g Protein: 27.5g Sodium: 92mg