5 Healthy Grain Bowls That Make A Satisfying Meal

How to build a fresh and tasty bowl for a healthy lunch or dinner any time of the year

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favourite quinoa recipes - mediterranean quinoa bowl
A quinoa grain bowl. Photo, Erik Putz.

With the right ingredients, a filling, good-for-you meal can still be as satisfying as comfort food—but it won’t leave you feeling sluggish later. In these energizing grain bowls, you’ll find nutritious grains, peppery greens, tangy sauces and sweet roasted vegetables that make each bite one to savour.

How to build a grain bowl

Create a base
Start with a healthy whole grain such as brown rice, quinoa, Japanese soba noodles (made from fibre-rich buckwheat flour), barley, wheat berries, kamut or millet.

Pick your protein
Choose from tofu, salmon, chicken, eggs, chickpeas, lentils and edamame. Tofu is high in protein, low in fat and guaranteed to fill you up, while edamame is packed protein with 17 g in 3/4 cup. Chickpeas have 11 g of protein and 6 g of fibre in a 3/4 cup.

Include greens and veggies
Get leafy with spinach, bok choy, kale, shaved brussels sprouts, arugula, mixed greens and chard. Leftover roasted veggies are great in a grain bowl, or try avocado, cucumber, carrots, cherry tomatoes or pickled radish which are high in vitamin C with a sweet-and-sour crunch.

Sprinkle on a topper (or two)
Add crunch, texture and flavour with green onions, feta or goat cheese, pepitas, sunflower seeds, toasted sesame seeds, chopped walnuts, etc.

Add dressing
Try our lemon-tahini dressing or spicy nutty dressing.

Need inspiration? Here are 5 grain bowl recipes we love.