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  3. Healthy Grain Bowls

Healthy Grain Bowls

March 10, 2017
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Credit: Photo: Jennifer Causey
Bowls encourage mixing ingredients, no matter how motley they may be, and instantly transform your meal into a stack, allowing you to build texture and flavor with layers. And quite simply, bowls hold less food than plates. These healthy grain bowls recipes are as varied as they are delicious. If you're looking for a healthier burrito bowl option, look for our Carne Asada Bowls. Want a slurp-worthy noodle bowl? We have many of those—with whole-grain noodles. Read to build one? Begin with our Bowl-Building Blueprint, and then find plenty of recipe inspiration in this collection.
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Zesty Kale and Sweet Potato Bowl

Credit: Scott Rounds
View Recipe: Zesty Kale and Sweet Potato Bowl

This loaded veggie bowl gets a touch of smoke from the chili-spiced sweet potatoes and roasted bell pepper and plenty of zing from fresh lime. Chili powder and lime also give toasted almonds an addictive crust; make extra and enjoy as a snack. Cotija cheese has a dry, crumbly texture—it won’t melt or disappear into the bowl. Use it to top tacos, stir into whole-grain salads, or top roasted broccoli.

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Kale-and-Chickpea Grain Bowl With Avocado Dressing

Credit: Caitlin Bensel
View Recipe: Kale-and-Chickpea Grain Bowl With Avocado Dressing

This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale, and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy, and healthy digestion. Bulgur, also called cracked wheat, is a quick cooking whole grain. These bowls would also be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.

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Poached Egg Power Bowls

Credit: Photo: Greg DuPree
View Recipe: Poached Egg Power Bowls

This 10-minute dinner features the power trio of protein-packed legumes, seeds, and crisp greens. Quinoa is one of the few plant-based sources of complete protein, containing all nine essential amino acids. The runny, nutrient-rich egg yolk doubles as a silky dressing in this vegetarian main.

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Sweet-and-Sour Chicken Bowl

Credit: Photo: Jennifer Causey
View Recipe: Sweet-and-Sour Chicken Bowl

If ketchup goes with every chicken dinner in your family, try these saucy, sweet, and tangy chicken thighs instead. The meat becomes incredibly tender in the slow cooker so you can easily slip out the bones and cut the chicken into bite-size pieces for kids. Bone-in chicken thighs are pan-seared before being basted with sticky-sweet sauce and slow cooked to fork-tender perfection. Sear the chicken thighs in batches to avoid over-crowding the pan and hindering browning. Though we swoon over the superiorly moist meat, the real magic lies within the sauce, which masters the balance of savory and sweet. For a burst of freshness, we add a simple cabbage slaw that rounds out the meal with a satisfying crunch. For an extra dose of veggies, pair it with sugar snap or snow peas. Our recipe requires little legwork and saves 300 calories and 250mg of sodium over the classic.

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Spring Vegetable Grain Bowl

Credit: Photo: Caitln Bensel
View Recipe: Spring Vegetable Grain Bowl

This dish is all about clean flavors and distinct textures. Farro provides satisfying chew, while the raw shaved veggie soften slightly in the vinaigrette to become perfectly crisp-tender. To blanch the peas, cook in boiling water for 1 minute or until crisp-tender, then dunk in an ice bath for 1 minute to stop the cooking. A mandoline or vegetable peeler makes quick work of thinly slicing vegetables

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Farro Breakfast Bowl

Credit: Photo: Alison Miksch
View Recipe: Farro Breakfast Bowl

This meal in a bowl takes its morning cue from soft-boiled eggs and a dollop of yogurt, and then goes savory with toasty cumin-scented farro and a creamy avocado. It’s also perfectly portioned for two. Boil the farro like pasta—in plenty of water that you’ll drain off—to cut the cook time in half. Toasting the farro in a little oil is a great way to revive any leftover cooked whole grains. Whole-milk Greek yogurt has a cool, luxurious mouthfeel that brings all the elements together. It also has more protein than reduced- or nonfat yogurt. Add Blistered Tomatoes with Kale on top for a final touch of veg.

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Chicken, Mushroom, and Bok Choy Bowls

Credit: Photo: Jennifer Causey
View Recipe: Chicken, Mushroom, and Bok Choy Bowls

If ground turkey is a staple protein in your kitchen, try ground chicken—the blend of light breast and rich thigh meat is just as flavorful and quick-cooking. A cast-iron skillet helps with browning, but any large skillet will do. True to most stir-frying techniques, we separate the tough stems of the bok choy from the tender leaves and cook them first so that everything has just the right doneness. One large bok choy can stand in for the baby ones; be sure to trim off the wide, fibrous ends and cut the stems into thin slices. Serve with Scallion-and-Cilantro Barley to make a hearty grain bowl.

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Umami Broth with Buckwheat and Vegetables

Credit: Photo: Hector Manuel Sanchez
View Recipe: Umami Broth with Buckwheat and Vegetables

The richness of the broth comes from what’s basically an Asian version of soffrito, the Italian “starter paste” that flavors so many delicious soups and sauces. Whereas the Italian version is a mixture of sautéed celery, onions, garlic, bell peppers, and sometimes tomato paste, this version uses miso, onion, ginger, and garlic sautéed in toasty sesame oil until browned and caramelized. We opt for red miso here, the saltiest and most pungent kind. If you only have white miso on hand, it will work, too; you just might want to add a splash of soy sauce to deepen the flavor.

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Carne Asada Bowls

Credit: Photo: Jennifer Causey
View Recipe: Carne Asada Bowls

This gluten-free take on a taco salad uses seared flank steak in place of ground beef. Instead of a fried tortilla shell, crisp romaine lettuce forms the sturdy base for each salad with crunchy tortilla chips crumbled on top. Queso fresco is a firm, mild cheese—a great alternative to feta if you’re not a fan of the tang. Use as your go-to cheese for Mexican egg scrambles, burritos, or stuffed chiles. Keep the tortilla chips whole for scooping, or lightly crush them and sprinkle on top. Serve over Cilantro and Almond Pilaf.

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Wheat Berry "Ribollita"

Credit: Photo: Hector Manuel Sanchez
View Recipe: Wheat Berry "Ribollita"

Traditional ribollita is a Tuscan specialty made of leftover minestrone warmed up with chunks of bread tossed into it. In this version, wheat berries stand in for bread, bulking up the soup with nutty flavor and pleasant texture. The Parmesan cheese rind that simmers in the broth enriches the whole pot with umami depth. It’s a great technique that’ll convince you to always save your Parmesan rinds, stashing them in the freezer for uses like this. If you don’t have any, check the cheese counter at your local gourmet grocer; you’ll often find rinds for sale there.

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Cajun Red Beans and Brown Rice with Andouille

Credit: Photo: Hector Manuel Sanchez
View Recipe: Cajun Red Beans and Brown Rice with Andouille

We use nourishing whole grains and mix in veggies to create a family dinner without the fuss. Prep the beans overnight to reduce cooking time the next day.

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Korean-Style Pork and Rice

Credit: Photo: Jenn Causey
View Recipe: Korean-Style Pork and Rice

Gochujang is a spicy, deeply savory sauce made from Korean chiles, fermented soybeans, and salt. It adds a mild heat to the finished dish so kids can still enjoy. Use the sauce as a marinade or baste for grilled meats, a dipping sauce for kebabs, or a stir-in for sandwich spreads. The pork mixture would also be fantastic in an East-meets-West sloppy joe: Pile on a toasted hoagie roll with a carrot and radish slaw, sliced green onions, and a squeeze of fresh lime.

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Blackberry-Citrus Granola Bowl

Credit: Photo: Hector Manuel Sanchez
View Recipe: Blackberry-Citrus Granola Bowl

The best way to cook steel-cut oats during the week? Don't cook them at all. Soak the oats overnight in your milk of choice: The oats will soften and plump in the liquid but remain slightly chewy. Enjoy cold, or heat in the microwave for 30 seconds. Cocoa nibs add a little extra crunch and a wake-up jolt similar to coffee.

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Nutty Fried Rice

Credit: Photo: Romulo Yanes
View Recipe: Nutty Fried Rice

This hearty vegetarian dish is a fun twist on the usual takeout version of fried rice, incorporating lots of nutty flavor from toasted sesame oil, roasted cashews, peanut butter, and sesame seeds. The rice is drizzled with a savory, creamy peanut sauce that takes the whole thing right into indulgence territory. If you have a peanut allergy, opt for cashew, almond, or sunflower butter instead of peanut butter. Look for toasted sesame seeds on the spice aisle of your supermarket; it’s a great ingredient to keep on hand for busy nights because it saves a step.

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Tuna-Quinoa Toss

Credit: Photo: Colin Price
View Recipe: Tuna-Quinoa Toss

A whole-grain protein bowl is the perfect solution for when lunch needs to be quick—as well as tasty, filling, and healthy. Cook quinoa ahead of time (or buy precooked, available in pouches near the rice). To complete the lunch, serve with 1/2 cup steamed green beans as shown. Dairy-free option: Use 2 teaspoons toasted chopped walnuts instead of feta cheese.

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One-Pot Chicken with Farro

Credit: Photo: Jennifer Causey
View Recipe: One-Pot Chicken with Farro

This easy dish is perfect for a casual get-together with friends. Inspired by arroz con pollo, it is hearty with satisfying complexity. Cumin, saffron, and oregano season rich chicken thighs and nutty farro as the dish simmers. If using saffron, deploy it sparingly; those tiny threads bring subtle flavor and a little color to the dish, but too much will yield a medicinal taste. Serve with a side salad to complete the meal.

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Thai Crunch Bowl with Salmon

Credit: Photo: Jennifer Causey
View Recipe: Thai Crunch Bowl with Salmon

Add bright, bold colors to your palate with this nutty dinner. The sesame-peanut sauce is so downright delicious, you'll want to drizzle it over every meal.

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California Caprese Bowl

Credit: Photo: Hector Sanchez
View Recipe: California Caprese Bowl

What's more refreshing than cubed avocado, mozzarella, and sliced tomatoes? Absolutely nothing! Here, the classic Italian appetizer turns into a riff on the Korean rice dish bibimbap, with a whole-grain upgrade no one will complain about.

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Korean Shrimp BBQ Bowl

Credit: Photo: Hector Sanchez
View Recipe: Korean Shrimp BBQ Bowl

This is a great way to make use of leftover veggies. Mushrooms, cabbage, spinach and carrots are topped with a fried egg and drizzled with a spicy aioli sauce for an irresistible meal.

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Southern Barbecue Bowl

Credit: Photo: Hector Sanchez
View Recipe: Southern Barbecue Bowl

Bread-and-butter pickles, pinto beans, coleslaw and pulled pork unite for a true Southern twist, y'all.

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Grilled Hawaiian Bowl

Credit: Photo: Hector Sanchez
View Recipe: Grilled Hawaiian Bowl

Serve yourself the perfect summer bowl for one. Sweet grilled pineapple complements the juicy pork tenderloin perfectly.

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Peruvian Steak and Roasted Sweet Potato Bowl

Credit: Photo: Hector Sanchez
View Recipe: Peruvian Steak and Roasted Sweet Potato Bowl

A little meat travels far since there's no center stage in a bowl. Here, a few ounces of Peruvian steak works wonders on top. Season well, and shred or finely chop to get a little in each bite. 

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Egg-Topped Quinoa Bowl

Credit: Photo: Iain Bagwell
View Recipe: Egg-Topped Quinoa Bowl

Here, the yolk of the fried egg serves as a dressing (without you having to do anything extra) to coat nutrient-dense quinoa. Pancetta adds a snap of savory satisfaction to earthy kale, while all-season cherry tomatoes, meaning you can make it whenever, lend a fresh pop of bright flavor. Sub steel-cut oats, bulgur, or leftover brown rice for quinoa. The hot sauce gives this simple dish a kick in the pants.

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Roasted Carrot, Chicken, and Grape Quinoa Bowl

Credit: Photo: Squire Fox
View Recipe: Roasted Carrot, Chicken, and Grape Quinoa Bowl

This nutrient-packed quinoa and greens salad boasts roasted carrots for caramelized flavor, sliced grapes for a juicy burst, and almonds for crunch. The Greek yogurt dressing adds protein while making the dish irresistibly creamy. Pre-assemble the ingredients in a bowl to save time, but make sure to add the salad greens right before serving to keep them crisp. Feel free to switch out dried cranberries for grapes to get a tangy twist. 

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Fresh Vegetable Quinoa Bowl

Credit: Photo: Jennifer Causey
View Recipe: Fresh Vegetable Quinoa Bowl

Making stock has never been easier, thanks to the slow cooker. You can also use unsalted chicken stock as a substitute. 

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Whole-Grain Veggie Burrito Bowl

Credit: Photo: Jennifer Causey; Prop: Lindsey Lower
View Recipe: Whole-Grain Veggie Burrito Bowl

This is a Tex-Mex riff on the Korean rice dish bibimbap, in which various toppings are arranged over a bed of rice. Here, burrito bowl must-haves such as smoky black beans, fresh pico de gallo, and slaw top brown rice.

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Tuna Poke Bowls with Brown Rice and Kale

Credit: Photo: Jennifer Causey
View Recipe: Tuna Poke Bowls with Brown Rice and Kale

Upgrade summer's coolest dish, poke, with whole grains, heart-healthy fats, and crisp kale. Want to go beyond the bowl? Serve this 10-minute mixture over mixed greens or with crunchy brown rice crackers, or tuck into corn tortillas.

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Overnight Bulgur Bowls

Credit: Photo: Jennifer Causey
View Recipe: Overnight Bulgur Bowls

A no-cook trick has breakfast and lunch ready when you roll out of bed. Combine 1 cup uncooked bulgur and 1½ cups 1% low-fat milk in a bowl. Cover and refrigerate overnight. Fluff grains; then top and toss with one of our two tasty combos, ready in a snap.

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Brown Rice Bowl with Miso, Poached Egg, and Kale-Radish Slaw

Credit: Photo: Jennifer Causey
View Recipe: Brown Rice Bowl with Miso, Poached Egg, and Kale-Radish Slaw

Nutrient-rich kale has a mild flavor and becomes tender very quickly, making it a snap to add to speedy meals like this one. Mix and match those greens and grains! Sub farro or quinoa for brown rice, and spinach, chard, or cabbage for kale.

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Chicken Gyro Bowls

Credit: Photo: Hector Sanchez
View Recipe: Chicken Gyro Bowls

Flip a gyro into a whole-grain bowl layered with kale, veggies, herbs and chickpeas. Then we top it with lean, spice-packed chicken, feta cheese, and tahini-spiked yogurt. It's everything you want from the hearty Greek platter with less than 400 calories—a sum of parts you feel good about finishing.

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Tangy Chicken-Farro Bowl

Credit: Photo: Jennifer Causey
View Recipe: Tangy Chicken-Farro Bowl

If you have trouble finding lingonberry, cranberry preserves are a fine substitute.

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    1 of 31 Zesty Kale and Sweet Potato Bowl
    2 of 31 Kale-and-Chickpea Grain Bowl With Avocado Dressing
    3 of 31 Poached Egg Power Bowls
    4 of 31 Sweet-and-Sour Chicken Bowl
    5 of 31 Spring Vegetable Grain Bowl
    6 of 31 Farro Breakfast Bowl
    7 of 31 Chicken, Mushroom, and Bok Choy Bowls
    8 of 31 Umami Broth with Buckwheat and Vegetables
    9 of 31 Carne Asada Bowls
    10 of 31 Wheat Berry "Ribollita"
    11 of 31 Cajun Red Beans and Brown Rice with Andouille
    12 of 31 Korean-Style Pork and Rice
    13 of 31 Blackberry-Citrus Granola Bowl
    14 of 31 Nutty Fried Rice
    15 of 31 Tuna-Quinoa Toss
    16 of 31 One-Pot Chicken with Farro
    17 of 31 Thai Crunch Bowl with Salmon
    18 of 31 California Caprese Bowl
    19 of 31 Korean Shrimp BBQ Bowl
    20 of 31 Southern Barbecue Bowl
    21 of 31 Grilled Hawaiian Bowl
    22 of 31 Peruvian Steak and Roasted Sweet Potato Bowl
    23 of 31 Egg-Topped Quinoa Bowl
    24 of 31 Roasted Carrot, Chicken, and Grape Quinoa Bowl
    25 of 31 Fresh Vegetable Quinoa Bowl
    26 of 31 Whole-Grain Veggie Burrito Bowl
    27 of 31 Tuna Poke Bowls with Brown Rice and Kale
    28 of 31 Overnight Bulgur Bowls
    29 of 31 Brown Rice Bowl with Miso, Poached Egg, and Kale-Radish Slaw
    30 of 31 Chicken Gyro Bowls
    31 of 31 Tangy Chicken-Farro Bowl

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