Simple Grain Bowl (Print)

A nourishing customizable bowl with your choice of grains, protein, and vibrant toppings

# Components:

→ Base

01 - 1 cup uncooked brown rice
02 - 1 cup uncooked quinoa
03 - 1 cup uncooked farro

→ Proteins

04 - 2 cups cooked chickpeas, drained and rinsed
05 - 2 cups grilled chicken breast, diced
06 - 2 cups firm tofu, cubed and pan-seared
07 - 2 cups cooked shrimp

→ Toppings

08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1 cup shredded carrots
11 - 1 avocado, sliced
12 - 1/4 cup red onion, thinly sliced
13 - 1/4 cup feta cheese, crumbled
14 - 1/4 cup toasted pumpkin seeds
15 - 2 tablespoons chopped fresh herbs

→ Dressing

16 - 3 tablespoons olive oil
17 - 1 tablespoon fresh lemon juice
18 - 1 tablespoon apple cider vinegar
19 - 1 teaspoon Dijon mustard
20 - 1 clove garlic, minced
21 - Salt and pepper to taste

# Method:

01 - Prepare your selected grain according to package directions. Allow to cool slightly before assembly.
02 - Cook your chosen protein as needed: grill chicken breast, pan-sear tofu cubes, or use pre-cooked chickpeas or shrimp.
03 - Whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper until emulsified.
04 - Distribute cooked grain evenly among bowls. Layer with protein, cherry tomatoes, cucumber, carrots, avocado, red onion, feta cheese, pumpkin seeds, and fresh herbs.
05 - Drizzle dressing over each bowl immediately before serving to maintain optimal texture and flavor.

# Expert Advice:

01 -
  • You can build it from whatever you have on hand, which means fewer trips to the store and less food waste.
  • It tastes just as good cold from the fridge as it does fresh, making it perfect for desk lunches or post-gym meals.
  • Each bowl feels like a complete meal without leaving you sluggish or reaching for snacks an hour later.
  • The formula is so flexible that no two bowls have to be the same, so you never get bored.
02 -
  • Do not dress the bowls until you are ready to eat them, the acid in the dressing will break down the vegetables and turn everything soggy if it sits too long.
  • If you are meal prepping, store the dressing separately in small jars and shake it up before pouring, it tends to separate in the fridge.
  • Grains absorb a lot of flavor, so season them while they are still warm with a pinch of salt or a drizzle of olive oil.
03 -
  • Toast your pumpkin seeds in a dry skillet until they puff and smell nutty, it only takes three minutes but makes them taste homemade.
  • If your grain is too dry after storing, sprinkle a tablespoon of water over it and microwave for 30 seconds to bring it back to life.
  • Prep all your toppings at once and store them in separate containers so you can mix and match throughout the week without committing to the same bowl every day.
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