PANTRY GRAIN BOWL

Pantry Grain Bowl image

Provided by Food Network

Time 10m

Yield 4 servings

Number Of Ingredients 12

Previous Next

Ingredients

1 cup cooked grain, like barley, brown rice or farro, or cooked root vegetable
3 cups raw vegetables or 1 1/2 to 2 cups cooked vegetables (carrots, asparagus, green beans, radishes, broccoli)
1/2 cup cooked lentils or black beans or 4 ounces cooked protein, like chicken or hard-boiled egg
A little good fat, like avocado, a splash of extra-virgin olive oil or homemade dressing, recipe follows
Savory topping like tamari or nutritional yeast
1 tablespoon seeds or nuts, like sunflower, almonds, walnuts, pepitas
2 cloves garlic
1/3 cup whole-grain spicy mustard
1/4 cup white vinegar
1/4 cup extra-virgin olive oil
1/2 teaspoon salt
2 scallions, green and white parts, minced

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