Recipe: How to Build the Perfect Superfood Grain Bowl

Grain bowls are one of my favorite meals. A perfect balance of carbs, fats, and protein, they’re the best way to get a lot of flavor and nutrients in one dish. Plus, they’re hearty and filling. There’s nothing better on a cool spring day.

So what are we waiting for? Let’s build a bowl!

What is it? 3 Building Blocks of a Grain Bowl

A good grain bowl contains a mix of grains, veggies, and protein. Building one is as easy as one, two, three.

  1. Choose your grain. I chose quinoa in my recipe below, but you could use grains such as brown or wild rice. Or be brave and try millet!
  2. Pick some veggies. I like to roast my veggies because it brings out the flavor and makes for easy cleanup.
  3. Choose a protein. This recipe uses eggs, but you could easily choose fish or chicken as well.

Optional: Add a sauce. If you want to add a little something extra, try topping your grain bowl with some greek yogurt or tahini sauce.

In today’s grain bowl, I’ve mixed some of my favorite superfoods and flavors together to get a delicious meal. First, check out the health benefits you’ll getting from this recipe:

Superfoods

  • Quinoa (Keen-wah): This grain look-a-like is actually a seed that is loaded protein and fiber. It also contains a plethora of essential vitamins and minerals such as iron, lysine, and magnesium.
  • Egg: A versatile food with many different health benefits. Whether scrambled, baked, or fried, the benefits of eggs include better vision, a stronger immune system, reduced inflammation, and increased muscle growth.
  • Olive Oil: Can you say healthy fats? Olive oil is loaded with monounsaturated fats, which can help lower your cholesterol and control insulin levels.
  • Greek Yogurt: This breakfast favorite has higher levels of protein and bone-building calcium than standard yogurt. It’s loaded with “good bacteria” and can even help you fight off a cold!
  • Broccoli: Broccoli contains high levels of both calcium and vitamin K, which are both essential for bone health. But the nutrients don’t stop there. Vitamin C, potassium, and fiber are also abundant in broccoli.
  • Chia Seeds: Yep, just like the Chia Pet! These little seeds are an antioxidant powerhouse, loaded with omega-3 fatty acids and fiber. Just 2 tablespoons contains 10 grams of fiber!

Recipe: Superfood Quinoa Bowl

Serves: 4

Ingredients

  • 2 cups broccoli
  • 1 cup carrots, diced
  • 1/2 cup red onion, diced
  • 1 can garbanzo beans
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon rosemary
  • 2 cups quinoa, dry and rinsed
  • Nonstick cooking spray
  • 4 eggs, fried
  • 1/2 teaspoon chia seeds
  • 2 tablespoons plain Greek yogurt

Directions

  1. Preheat oven to 400F and line a baking sheet with foil. Next, place broccoli, carrots, onion, and garbanzo beans on baking sheet and pour on 2 tablespoons of olive oil, and toss. Season with salt, pepper, and rosemary and toss again. Bake for 20 minutes, or until the broccoli turns golden brown.
  2. In a medium sized pot, bring 2 cups of quinoa and 4 cups of water to a rolling boil. Reduce heat to low and cover for about 12 minutes, or until all of the water has absorbed. Set aside to cool.
  3. Spray a small fry pan with non-stick cooking spray and turn heat to medium. Cooking one egg at a time, crack the egg into the pan and let cook for about 2 minutes. Before flipping, season with salt and pepper. Then, flip egg and cook for about a minute.
  4. Now for the fun part. Assemble each bowl with: 1 cup cooked quinoa, 1 cup roasted veggies, and 1 fried egg. Top off with plain Greek yogurt and a sprinkle of Chia seeds!

What is your favorite healthy grain?

Print Friendly, PDF & Email

Comments

Lee is the blogger behind fitfoodiefinds.com. Lee is a recipe developer, certified Yoga Sculpt Instructor, and amateur photographer. She loves the outdoors, eats a lot of peanut butter, and is up by 6AM.