Grain Bowls Made Simple
I read cooking blogs like some people read novels. And oh did I read a good one today. Amy posted on www.chefscornerstore.com wonderful information about an amazingly delicious and healthy trend using cooked grains. She essentially demystified the topic of grain bowls.
Amy said, “If you’re working toward eating a more plant-based diet, but the thought of eating one more salad makes you sadder than a mushy avocado, we have a solution: grain bowls!”
These are a perfect prep-ahead, no-recipe-required meal. They can be customized to fit any taste or diet. To begin, follow a formula. Read on for a tried-and-true formula professional chefs highly recommend.
START WITH YOUR GRAINS. Try something as straightforward as rice. Or consider steel cut oats for a breakfast bowl, or try barley, farro or bulgur for a Mediterranean bowl. Also, grains combine well, so you can pair rice with quinoa for a delicious outcome.
Keep in mind that different grains have different textures, cook times, and flavors. So you want to choose grains that will complement the other elements in your bowl.
THEN ADD YOUR PROTEIN. The beauty of the grain bowl is its versatility. You can make them equally friendly to both vegans and meat-eaters. For a filling, flavorful vegan bowl, use tofu, roasted chickpeas, or even meat-free substitutes like soyrizo. Fried or hard-boiled eggs are fast and vegetarian-friendly.
Salmon, shrimp, shredded chicken, grilled sausage, and even steak play nicely in a grain bowl for meat lovers.
FOLLOW UP WITH VEGETABLES. Fresh, frozen, or even canned do well, but serve them bite-sized. It’s especially nice if the vegies are oven roasted; this brings out their natural sweetness. Add leafy greens for extra fiber, nutrients, color, and additional texture. Grain bowls are a great way to work your way to use up the final bits of whatever is on its last leg in your fridge.
THEN ADD A SMIDGE OF ACID. Think about finishing your grain bowl as you would a salad, with a splash of your favorite vinegar or citrus juice for a bright, acidic flavor, or your favorite dressing for even more substance and flavor. Pesto, peanut sauce, yogurt and tahini (depending on the other elements of the bowl) are also delicious ways to round it all out.
CLOSE WITH A FINISHING TOUCH. Finally, add fresh herbs, toasted nuts, pickled vegetables or avocado slices for an attractive and tasty garnish.
If the idea of creating a grain bowl interests you, here’s a wonderful starter recipe that will teach you the ropes and build your confidence. This steak grain bowl is from www.epicurious.com and makes for a delicious weeknight meal.
1 pound skirt or beef flank steaks
1 1/2 teaspoons kosher salt divided, plus more
1 teaspoon freshly ground black pepper plus more
3 or 4 ears (small) corn shucked
2 cups cooked whole grains such as quinoa, farro, rice, or barley
3 ounces crumbled feta cheese (about 1/2 cup)
4 scallion thinly sliced
1/4 cup extra-virgin olive oil
2 tablespoons fresh lime juice
1 avocado peeled and thinly sliced
favorite dressing (for serving)
Directions:
Add Recipe to Cook'n
Amy said, “If you’re working toward eating a more plant-based diet, but the thought of eating one more salad makes you sadder than a mushy avocado, we have a solution: grain bowls!”
These are a perfect prep-ahead, no-recipe-required meal. They can be customized to fit any taste or diet. To begin, follow a formula. Read on for a tried-and-true formula professional chefs highly recommend.
START WITH YOUR GRAINS. Try something as straightforward as rice. Or consider steel cut oats for a breakfast bowl, or try barley, farro or bulgur for a Mediterranean bowl. Also, grains combine well, so you can pair rice with quinoa for a delicious outcome.
Keep in mind that different grains have different textures, cook times, and flavors. So you want to choose grains that will complement the other elements in your bowl.
THEN ADD YOUR PROTEIN. The beauty of the grain bowl is its versatility. You can make them equally friendly to both vegans and meat-eaters. For a filling, flavorful vegan bowl, use tofu, roasted chickpeas, or even meat-free substitutes like soyrizo. Fried or hard-boiled eggs are fast and vegetarian-friendly.
Salmon, shrimp, shredded chicken, grilled sausage, and even steak play nicely in a grain bowl for meat lovers.
FOLLOW UP WITH VEGETABLES. Fresh, frozen, or even canned do well, but serve them bite-sized. It’s especially nice if the vegies are oven roasted; this brings out their natural sweetness. Add leafy greens for extra fiber, nutrients, color, and additional texture. Grain bowls are a great way to work your way to use up the final bits of whatever is on its last leg in your fridge.
THEN ADD A SMIDGE OF ACID. Think about finishing your grain bowl as you would a salad, with a splash of your favorite vinegar or citrus juice for a bright, acidic flavor, or your favorite dressing for even more substance and flavor. Pesto, peanut sauce, yogurt and tahini (depending on the other elements of the bowl) are also delicious ways to round it all out.
CLOSE WITH A FINISHING TOUCH. Finally, add fresh herbs, toasted nuts, pickled vegetables or avocado slices for an attractive and tasty garnish.
If the idea of creating a grain bowl interests you, here’s a wonderful starter recipe that will teach you the ropes and build your confidence. This steak grain bowl is from www.epicurious.com and makes for a delicious weeknight meal.
Steak, Corn, and Avocado Grain Bowl
Serving size: 4
Calories per serving: 424
Ingredients:
Calories per serving: 424
1 pound skirt or beef flank steaks
1 1/2 teaspoons kosher salt divided, plus more
1 teaspoon freshly ground black pepper plus more
3 or 4 ears (small) corn shucked
2 cups cooked whole grains such as quinoa, farro, rice, or barley
3 ounces crumbled feta cheese (about 1/2 cup)
4 scallion thinly sliced
1/4 cup extra-virgin olive oil
2 tablespoons fresh lime juice
1 avocado peeled and thinly sliced
favorite dressing (for serving)
Directions:
1. Season steak with 1 tsp. salt and 1 tsp. pepper. Let sit at room temperature 30 minutes.
2. Prepare a grill for medium-high heat or heat grill pan over medium-high. Grill steak, turning occasionally, until an instant-read thermometer inserted into the center of steak registers 120–125°F for medium-rare (2–3 minutes per side for skirt; 3–4 minutes per side for flank). Transfer to a cutting board and let rest at least 10 minutes or until cool.
3. Meanwhile, grill corn until charred on all sides, about 10 minutes. Transfer to cutting board and let cool.
4. Slice corn off cobs into a large bowl. Add grains, feta, scallions, oil, lime juice, and 1/2 tsp. salt and stir to combine. Divide corn mixture among bowls.
5. Thinly slice steak against the grain (to make slicing easier for skirt steak, cut into 5"–6" segments, then slice against the grain). Top bowls with steak and avocado. Drizzle jalapeño sauce over; season with salt and pepper.
6. Do Ahead: Steak and corn can be grilled 3 days ahead. Transfer to separate airtight containers and chill.
2. Prepare a grill for medium-high heat or heat grill pan over medium-high. Grill steak, turning occasionally, until an instant-read thermometer inserted into the center of steak registers 120–125°F for medium-rare (2–3 minutes per side for skirt; 3–4 minutes per side for flank). Transfer to a cutting board and let rest at least 10 minutes or until cool.
3. Meanwhile, grill corn until charred on all sides, about 10 minutes. Transfer to cutting board and let cool.
4. Slice corn off cobs into a large bowl. Add grains, feta, scallions, oil, lime juice, and 1/2 tsp. salt and stir to combine. Divide corn mixture among bowls.
5. Thinly slice steak against the grain (to make slicing easier for skirt steak, cut into 5"–6" segments, then slice against the grain). Top bowls with steak and avocado. Drizzle jalapeño sauce over; season with salt and pepper.
6. Do Ahead: Steak and corn can be grilled 3 days ahead. Transfer to separate airtight containers and chill.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
