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: 4 servings    Total Time:  30 minutes Prep Time: 10 minutes Cook Time: 20 minutes  

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## Ingredients

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

 Protein - 15.5 oz can of beans OR 1 lb fish/chicken, canned fish, canned chicken, tofu, tempeh \*see notes for more information Grain - 1 cup cooked brown rice, blé, sorghum, barley or quinoa Vegetables - 1 lb roasting vegetables (zucchini, onion, peppers, broccoli, cauliflower, brussels sprouts, eggplant, etc)  Oil - 1 Tablespoon canola, avocado, sesame, peanut or light olive oil Seasoning - 1 teaspoon dried herbs or spice of choice (ground cumin, Italian seasoning, paprika etc.) Greens - 8 oz spinach, mixed greens, romaine, kale etc.  Dressing - ½ cup dressing of choice \*see notes for a simple recipe Salt - 1 teaspoon table salt, divided (or 2 teaspoons kosher salt)  Toppings - ½ cup dried fruit or chopped nuts (optional)  

## Instructions

Step 1

Preheat oven to 400 degrees Fahrenheit. 

Step 2

Rinse and strain beans, or chop raw fish/chicken into about 1" cubes. 

Step 3

Rinse and chop vegetables. Combine vegetables and beans (or fish or chicken) onto a sheet pan. 

Step 4

Pour 1 Tablespoon oil over the vegetables and beans/chicken/fish. Sprinkle evenly with ½ teaspoon table salt (1 teaspoon kosher salt), 1 teaspoon of your seasoning of choice, and black pepper to taste. 

Step 5

Mix the vegetables and beans/chicken/fish well, with your hands, to coat everything with the oil, salt, pepper and seasoning. 

Step 6

Roast for 30 minutes. 

Step 7

While roasting, combine your grains and greens into a large bowl. Pour dressing over top, along with ½ teaspoon table salt (1 teaspoon kosher salt). Mix well to coat the grains and greens. 

Step 8

Once the vegetables and protein are cooked, divide the greens/grains combination between 4 bowls or plates. Top with the vegetables and protein, divided equally amongst the portions. 

Step 9

Top with dried fruit or nuts, if using. 

 

### Notes

**Protein Options:**

Choose boneless, skinless chicken for this recipe, or remove the skin before servings.

You may also use hard-boiled eggs instead of beans, chicken or fish. Simply cook and peel 8 hardboiled eggs, cut in half, and top each bowl with 4 pieces (2 eggs per person).

You may use ground chicken, turkey or lean beef (93% lean). Cook separately, and top the salads with the ground meat.

**Dressing Recipe**

Oil - ¼ cup olive oil or other oil 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)

Put all ingredients in a jar and shake to combine.

\*Nutrition facts below will vary depending on which protein and which grain is used.

## Nutrition Information

  Calories: 425 Calories Fat: 19 Saturated Fat: 3 Carbohydrates: Net Carb: 52 Dietary Fiber: 16 Protein: 16 Sodium: 560