Black Rice Bean and Beet Bowls Black Rice Tofu and Cashew Bowls Cashew-Turmeric Sauce Cauliflower Bowls With Sweet Potatoes and White Beans Chipotle Red-Pepper Drizzle Cooked Black Rice Cooked Quinoa cooking methods Cooking Techniques Fitness Food Food Culture Great Bowls of Food Greens and Tofu Bowls With Quinoa Honey-Tamari Roasted Tofu how to meal prep for easy grain bowls Nutrition Pan-Seared Chicken Quinoa Sweet Potato and Chicken Bowls Recipes Riced Cauliflower roasted veggies Robin Asbell Tomato-Rosemary Vinaigrette

How to Prep 5 Easy Grain Bowls – Experience Life

assortment of grain bowls
assortment of grain bowls

Give “fast food” new which means: If you prep a couple of components forward of time, you possibly can construct tasty, healthful meals in minutes.

Grain bowls will be the final choose-your-own-adventure meals. Infinitely customizable, these one-dish meals can supply every thing you take pleasure in in a single serving — good for accommodating style preferences, fussy eaters, or particular dietary wants.

Better of all, you’ll be able to whip up mix-and-match midweek meals in minutes should you put aside a few hours on the weekend to prep your components.

With the next prep plan, you’ll be able to inventory your fridge with cooked entire grains, roasted greens, ready-to-go proteins, and a choice of sauces and garnishes. Then you definitely’ll solely want to add a number of additional components to create nourishing lunches and dinners.

Prep Day

Placed on some music, collect your components, and get prepping. You’ll make hen, tofu, veggies, grains, and sauces — and put together some garnishes as properly. These prep-day recipes will make sufficient for 2 servings every of all 5 featured bowls. For those who’re feeding a crew, merely double or triple every recipe.

Bowl Buying Listing

Protein

  • 1 12–oz. block extra-firm tofu
  • 2 boneless, skinless hen breasts
  • four oz. chèvre
  • 1/four cup plain Greek yogurt

Recent produce

  • 1 half lb. candy potatoes (four cups cubed)
  • 1 1/four lb. beets (about 2 giant beets)
  • 1 lb. Broccolini (can sub broccoli)
  • three lb. cauliflower (about three medium heads or 9 cups giant florets)
  • 1 giant carrot
  • 1 bunch cilantro
  • 2 sprigs recent rosemary
  • 1 1–in. piece recent gingerroot
  • 5 cloves garlic
  • 1 lime, for juicing
  • half pint cherry or grape tomatoes
  • 1 medium avocado
  • four cups recent spinach
  • three cups combined greens

Grains and nuts

  • 2 cups black rice (raw)
  • 1 cup quinoa (raw)
  • three/four cup uncooked cashews, toasted
  • 1/four cup shelled pistachios

Canned items

  • 1 jar roasted purple peppers
  • 1 15–oz. can black beans
  • 1 15–oz. can navy or cannellini beans
  • 1 can or tube tomato paste
  • 1 eight–oz. can sliced water chestnuts

Oil and Sauce Elements

Spices and Seasonings

  • Cumin
  • Oregano
  • Sucanat
  • Chipotle powder
  • Salt
  • Pepper

Roasted Veggies

Preheat oven to 400 levels F. Reduce candy potatoes, beets, Broccolini, and 6 cups cauliflower florets into bite-sized items, putting every batch of veggies on separate rimmed sheet pans. Drizzle 1 tablespoon olive oil over every batch and toss to coat. Roast beets for 40 minutes, stirring midway; roast candy potatoes for 30 minutes; roast Broccolini and cauliflower for 20 minutes.

Honey-Tamari Roasted Tofu

Drain the tofu and wrap it in a kitchen towel; press gently and permit tofu block to stand 15 minutes whereas the towel wicks away extra moisture. Unwrap and place the block on a slicing board; minimize in 5 slices lengthwise, then minimize throughout the block to make 10 half-inch-wide slices. Line a rimmed sheet pan with parchment paper and unfold 1 tablespoon olive oil on the parchment. Use a spatula to switch tofu items to the pan. In a cup, stir collectively 2 tablespoons tamari and 1 tablespoon honey. Drizzle about half of the combination over the tofu, then flip the items and drizzle with the remaining quantity. Bake at 400 levels F for 15 minutes, then flip the tofu items with a spatula and bake for 10 minutes longer. Cool on a rack.

Pan-Seared Hen

Place hen breasts on a slicing board, then pat dry with paper towels. In a 12-inch skillet, warmth 1 tablespoon olive oil over ­medium-low warmth for a minute, till the oil shimmers. Place the hen breasts within the pan, not touching. Prepare dinner for eight to 10 minutes. When the hen is golden brown, flip and prepare dinner for 5 to eight minutes longer, or till an instant-read thermometer inserted right into a thick half reads 160 levels F. Switch the hen to a bowl and refrigerate till cool, then shred and place in storage container.

Cooked Black Rice

In a 2-quart pot with a lid, convey three cups water to a boil. Add 2 cups black rice and return to a boil, then scale back warmth to low. Cowl and prepare dinner for about 20 minutes. When the rice is tender, drain extra liquid and switch to a glass storage container. Cowl tightly whereas scorching for 5 minutes to permit steam to end cooking the rice, then uncover. When utterly cool, cowl once more and refrigerate. Makes four cups.

Cooked Quinoa

In one other 2-quart pot, convey 2 cups water to a boil, then add 1 cup quinoa. Return to a boil, then cowl tightly and scale back warmth to low. Prepare dinner for 14 minutes. When the quinoa has thrown off little white circles, drain any remaining water and switch to a glass storage container; permit to cool utterly earlier than masking and refrigerating. Makes three cups.

Riced Cauliflower

Placed on a big pot of water to boil. When it boils, drop in three cups giant cauliflower florets (about 1 medium head). Prepare dinner for 2 minutes, then drain nicely. After the cauliflower cools, place half of the florets in a meals processor and pulse to make bits concerning the measurement of rice; switch to a glass storage container. Course of the remaining cauliflower and add to the storage container. (For a drier, extra browned “rice,” you may also mince the cauliflower uncooked within the processor, then sauté it in olive oil or butter.) Makes about 2 cups.

Chipotle Pink-Pepper Drizzle

In a blender, add 1 tablespoon olive oil; three cloves garlic; ½ cup chopped roasted pink pepper (about 2 peppers); 1 tablespoon recent lime juice; ½ teaspoon every cumin, oregano, and chipotle powder; and 1 tablespoon sucanat. Purée till clean. Place in a small container and refrigerate for up to every week. Makes ½ cup.

Cashew-Turmeric Sauce

In a blender, place 1 clove garlic, 1 tablespoon chopped gingerroot, ½ teaspoon turmeric, ½ cup toasted cashew items, 2 tablespoons tamari, 1 tablespoon rice vinegar, 2 tablespoons water, and 1 tablespoon sucanat. Purée, preserving the combination barely chunky. Switch to a container and refrigerate for up to every week. Makes ½ cup.

Tomato-Rosemary French dressing

Pour ¼ cup olive oil right into a small pot over medium warmth. Add 1 chopped garlic clove and 1 tablespoon chopped recent rosemary. Deliver to a bubble, stirring continuously, about 30 seconds. Don’t let the garlic brown. Take away from warmth and permit to cool. In a medium-size bowl, place 1 tablespoon tomato paste, then whisk in 2 tablespoons balsamic vinegar. Whisk in 1 teaspoon honey, ½ teaspoon salt, and ½ teaspoon freshly floor black pepper. Stir into olive-oil combination, then switch to a small container and refrigerate for up to one week. Makes 6 tablespoons.

Prepped Garnishes

Shred the carrot and place right into a small container. Wash inexperienced leafy veggies and pat or spin dry; wrap loosely in paper towels, retailer in zip-top luggage, and refrigerate. Crumble the chèvre right into a storage tub and canopy tightly; refrigerate. Wait to prep avocados and tomatoes till you assemble the bowls.

Improvise additional with toppings you might have in your pantry or fridge. Some concepts:

  • Fermented or pickled veggies (cucumber, beets, kimchi, sauerkraut, olives, capers)
  • Greek yogurt
  • Roasted nuts (pistachios, walnuts, cashews, almonds)
  • Seeds (chia, flax, sesame)
  • Scorching sauces (sriracha, gochujang, harissa, chili)
  • Sea greens (shredded nori, crumbled dulse)
  • Sprouts, microgreens, shredded pink cabbage

Recipes

Seize your prepped meals and add some recent elements to make these bowls — or combine and match to construct your personal.

1. Black Rice, Bean, and Beet Bowls

Makes two servings
Elements 

  • 2 cups cooked black rice
  • 1 15–oz. can black beans, drained and rinsed
  • 1 half cups roasted cauliflower
  • 1 half cups roasted beets
  • 1/2 cup cherry or grape tomatoes, halved
  • half medium avocado, sliced
  • 1/four cup Chipotle Pink-Pepper Drizzle
  • 1/four cup plain Greek yogurt

Instructions

  1. In two large, low bowls, unfold the black rice.
  2. Organize the black beans, cauliflower, beets, and tomatoes on prime.
  3. Fan avocado slices over veggies and prime every bowl with 2 tablespoons Chipotle Purple-Pepper Drizzle.
  4. Garnish with a dollop of Greek yogurt.

2. Black Rice, Tofu, and Cashew Bowls

Makes two servings
Elements 

  • 2 cups cooked black rice
  • half batch Honey-Tamari Roasted Tofu
  • 1 half cups roasted cauliflower
  • 1 half cups roasted Broccolini
  • 2 cups recent spinach, chopped
  • half cup shredded carrot
  • 1/four cup Cashew-Turmeric Sauce
  • 1/four cup toasted cashews

Instructions

  1. In two vast, low bowls, unfold the cooked black rice.
  2. Organize half the toppings in every bowl, with an eye fixed on colour.
  3. Prime every bowl with 2 tablespoons Cashew-Turmeric Sauce and sprinkle with cashews.
  4. Serve.

Various: If desired, you possibly can warmth the prepped elements earlier than assembling the bowl.

three. Greens and Tofu Bowls With Quinoa

Makes two servings
Components 

  • three cups combined greens
  • 1 cup cooked quinoa
  • 1 1/2 cups roasted Broccolini
  • half batch Honey-Tamari Roasted Tofu
  • 1/2 medium avocado, sliced
  • half can sliced water chestnuts
  • 1/four cup Cashew-Turmeric Sauce

Instructions

  1. In two large, low bowls, unfold the greens after which the quinoa; organize the Broccolini, tofu, and avocado on prime.
  2. Sprinkle with water chestnuts and prime with Cashew-Turmeric Sauce.

four. Cauliflower Bowls With Candy Potatoes and White Beans

Makes two servings
Elements 

  • 2 cups riced cauliflower
  • 6 tbs. Tomato-Rosemary French dressing
  • 1 half cups roasted candy potatoes
  • 1 15–oz. can navy or cannellini beans, drained and rinsed
  • 2 cups recent spinach, chopped
  • 1/2 cup cherry or grape tomatoes, halved
  • 1/four cup shelled pistachios, chopped (elective)

Instructions

  1. In two large, low bowls, unfold the riced cauliflower.
  2. Drizzle every with 1 tablespoon French dressing and blend it in with a fork.
  3. Organize the candy potatoes, beans, spinach, and tomatoes on prime, then drizzle with the remaining French dressing.
  4. Sprinkle with pistachios.

5. Quinoa, Candy Potato, and Hen Bowls

Makes two servings
Elements 

  • 2 cups cooked quinoa
  • 1 half cups roasted candy potatoes
  • 1/four tsp. floor cumin
  • 2 pan-seared hen breasts, shredded
  • 1/2 cup crumbled chèvre
  • 1/four cup Chipotle Pink-Pepper Drizzle
  • 1/four cup recent cilantro

Instructions

  1. In two vast, low bowls, unfold the quinoa.
  2. In a small bowl, sprinkle the candy potatoes with cumin and toss to coat, then organize the candy potatoes on prime of the quinoa.
  3. Organize shredded hen alongside the candy potatoes, and sprinkle with crumbled chèvre.
  4. Prime every bowl with 2 tablespoons sauce, and sprinkle with cilantro.

Our Vitamin Philosophy: We consider in specializing in consuming high-quality, entire meals — an array of greens, fruits, legumes, meats, fish, eggs, whole-­kernel grains, and wholesome fat and oils — for assembly day by day dietary wants. We advocate selecting natural, native, and unprocessed meals as typically as you possibly can, and aiming for grassfed or grass-finished meats, free-range poultry, and wild-caught or sustainably farmed fish. We additionally favor full-fat dairy, with its extra naturally bioavailable vitamins. We advocate for high quality over amount and trusting your physique to information your meals decisions. — The Editors

This initially appeared as “Bowls of Plenty” within the January-February 2019 print challenge of Experience Life.

Robin Asbell is a Minneapolis-based recipe developer and the writer of Nice Bowls of Meals.

Photographs: Andrea DAgosto; Prop Styling: Alicia Buszczak; Meals Stylist: Paul Jackman

(perform(d,s,id)var js,fjs=d.getElementsByTagName(s)[0];if(d.getElementById(id))returnjs=d.createElement(s);js.id=id;js.src=”https://connect.facebook.net/en_US/all.js”;fjs.parentNode.insertBefore(js,fjs)(doc,”script”,”facebook-jssdk”));