Easy Grain Bowl

• จำนวนที่เสิร์ฟ: 4 servings
• เวลารวม: 30 minutes

ส่วนผสม

Seasoned Quinoa (shown here)

White or Brown Rice (season like the quinoa)

Farro

Bulgur Wheat

Millet

2 15-ounce can chickpeas*

2 small garlic cloves

2 tablespoons olive oil

1/2 teaspoon smoked paprika or regular paprika

1 teaspoon kosher salt

1 recipe Tahini Sauce

1 pint cherry tomatoes

1 English cucumber

1/2 cup Kalamata olives (optional)

1/4 red onion

วิธีทำ

Make the grain:

Go to Seasoned Quinoa to make the quinoa, or follow the other whole grain recipes listed above. The quinoa takes about 25 minutes total, so use the cook time to prepare the remaining ingredients.

Make the chickpeas

Drain and rinse the chickpeas. Mince the garlic. In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute until fragrant but before it browns. Add the chickpeas, smoked paprika, salt, and several grinds of black pepper. Cook 2 minutes until warmed through.

Make the sauce

Make the Tahini Sauce. (Or, try Lemon Dill Sauce or Creamy Cilantro Sauce.)

Prep the veggies

Slice the tomatoes in half. Slice the cucumber. Slice the red onion.

Assemble the bowls

Place the quinoa and chickpeas in the bowl. Add the fresh veggies and drizzle with the sauce. (Meal prep notes: You can make quinoa, chickpeas, and dressing in advance: quinoa stores refrigerated 5 days and chickpeas store 3 to 4 days, and the dressing stores 1 month.)

ข้อมูลโภชนาการ

• ขนาดที่เสิร์ฟ: (with quinoa)
• แคลอรี่: 607
• ไขมันทั้งหมด: 30.1 g
• ไขมันอิ่มตัว: 4 g
• ไขมันทรานส์: 0 g
• คอเลสเตอรอล: 0 mg
• โซเดียม: 760 mg
• คาร์โบไฮเดรตทั้งหมด: 69.2 g
• ใยอาหาร: 15.4 g
• น้ำตาลทั้งหมด: 3.9 g
• โปรตีน: 21.5 g