GRAIN BOWL
A grain bowl or harvest bowl is a healthy trend we can get behind! Balanced with lots of colorful produce plus healthy grains and proteins, grain bowls are fun to create and easy to make. Experimenting with different ingredients is encouraged!
Provided by Food Network
Categories main-dish
Time 15m
Yield 1 serving, plus additional dressing
Number Of Ingredients 16
Steps:
- To make the green goddess dressing, add the yogurt, olive oil, lemon juice, garlic, parsley and basil to a food processor. Turn on and pulse and blend until smooth, scraping down the sides of the food processor on occasion.
- To build the grain bowl: Fill a bowl in sections, starting with the wheat berries, sweet potato and microgreens. Add the chickpeas, orange, sugar snap peas, avocado, radish, pickled red onion and pepitas in groupings between and on top of the base ingredients. Top with one-quarter of the dressing. Reserve the remaining dressing for another use.
Nutrition Facts : Calories 354, Fat 21 grams, SaturatedFat 3 grams, Cholesterol 2 milligrams, Sodium 309 milligrams, Carbohydrate 71 grams, Fiber 2 grams, Protein 18 grams, Sugar 19 grams
HERBY TAHINI GRAIN BOWL
Provided by Food Network
Categories main-dish
Time 30m
Yield 4 to 6 servings
Number Of Ingredients 27
Steps:
- For the grains: Heat the olive oil in a medium saucepan over medium-high heat. Add the wheat berries or farro and toast for 2 to 3 minutes, until nutty smelling. Carefully add the water along with 1/2 teaspoon salt and bring to a boil. Cover and reduce the heat to low and cook according to package directions, until tender. Remove the pan from the heat and allow the grains to sit for 10 minutes, still covered. Drain any remaining water, if needed. Season with salt to taste and a glug of extra-virgin olive oil. Transfer to a resealable container and set aside.
- For the herby tahini: Combine the basil, cilantro, parsley, garlic and lemon zest in the bowl of a food processor and pulse a few times to chop. Add the lemon juice, tahini, honey, cumin, cayenne and 4 tablespoons of water and blitz into a smooth and pourable sauce. If the sauce is a bit thick, add in the remaining tablespoon of water and blend to combine. Season to taste with salt and transfer to a resealable container.
- For the garnishes: Bring a small saucepan of water to a boil over high heat. Carefully lower in the eggs and cook for 7 minutes for a jammy center or up to 12 minutes for a hard-boiled yolk. Remove the eggs from the boiling water, run under cold water until cool enough to handle, then peel the eggs and set aside in a resealable container.
- Season the boiling water with salt, add the edamame and cook for 2 to 3 minutes, or until tender. Drain and transfer to a resealable container.
- Toss the radishes with the vinegar and transfer to a resealable container.
- If prepping for the week, place the lids on the containers and transfer to the fridge for up to 3 days.
- To assemble, spoon the wheat berries or farro into a bowl or container and top with the greens, green onion, vinegary radish, edamame, cabbage, avocado and a halved egg. Top with some cilantro or basil, a good helping of the herby tahini sauce and a sprinkle of za'atar.
PANTRY GRAIN BOWL
Steps:
- Start with a hearty base of grains or cooked root vegetables or a mix of both.
- Add a generous serving of greens or other vegetables, cooked or raw, and a protein of some kind, anything from tempeh to a hard-cooked egg to chicken, lentils, black beans or a scoop of tasty hummus.
- Consider adding a little good fat: an avocado, a homemade dressing or just a splash of extra-virgin olive oil.
- Bump up the flavor and texture by experimenting with savory twists--a splash of tamari or a sprinkle of nutritional yeast, perhaps a smattering of pepitas or sunflower seeds or any other crunch. It's up to you.
- In a blender, combine the garlic, mustard, vinegar, oil, salt and scallions and blend until smooth. The dressing can be stored in an airtight container in the refrigerator for up to 1 1/2 weeks.
Nutrition Facts : Calories 350, Fat 21 grams, SaturatedFat 3 grams, Cholesterol 25 milligrams, Sodium 600 milligrams, Carbohydrate 28 grams, Fiber 8 grams, Protein 15 grams, Sugar 5 grams
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