Good-For-You Veggie Grain Bowl

Makes 4 Servings

  • Total Time: 50
  • Prep Time: 30
  • Cook Time: 20

Food should make us feel good, and this grain bowl recipe doesn’t disappoint. It looks good. Tastes good. And delivers protein, calcium and fiber, making it good for you. In fact, maybe we should change its name to “triple threat.”

Ingredients

Grain Bowl 

2 teaspoons olive oil, divided

2 Anaheim chiles, seeded, cut lengthwise into 1/2-inch wide strips (about 1/2 cup)

Salt and pepper

1 cup frozen or canned fire-roasted corn

4 cups cooked 7-grain blend (or brown rice or quinoa), warm

3/4 to 1 cup shredded Mexican cheese blend

1 cup canned chickpeas, rinsed, drained

1 cup halved grape or cherry tomatoes

1/2 to 1 avocado, sliced

1/4 cup thinly sliced radishes

Chopped cilantro, optional

Chili-Lime Vinaigrette (see recipe)

 

Chili-Lime Vinaigrette 

2 tablespoons fresh lime juice

1 teaspoon ground cumin

1 teaspoon minced garlic

1 teaspoon honey

1/2 teaspoon chili powder

1/2 teaspoon salt

1/3 cup grapeseed or canola oil

2 tablespoons chopped cilantro

 

 

Instructions

Grain Bowl 

  1. Heat 1 teaspoon olive oil in a medium nonstick skillet over medium heat until hot. Add chiles; cook, stirring occasionally, until chiles are lightly blistered and browned and just tender, about 3 minutes. Season with salt and pepper. Remove from pan.
  2. Add remaining teaspoon oil to same pan. Add corn; cook over medium-high heat, stirring occasionally, until corn begins to lightly blister and brown, about 5 minutes. Season with salt and pepper. Remove from pan.
  3. To serve, place 1 cup grains in individual serving bowl. Arrange corn, chiles, cheese, chickpeas, tomatoes, avocado and radishes on top of grains, dividing evenly. Garnish with cilantro, if using. Serve with vinaigrette, as desired. Top with a dollop of Greek yogurt.

 

Chili-Lime Vinaigrette 

  1. Whisk lime juice, cumin, garlic, honey, chili powder and salt in a small bowl until well combined. Whisk in oil until blended. Stir in cilantro.

 

Chili-Lime Vinaigrette Nutrition Information per 1/4 recipe, about 2 tablespoons:  171 calories; 18 g total fat, 2 g saturated fat; 0 mg cholesterol; 302 mg sodium; 3 g carbohydrate; 0 g dietary fiber; 0 g protein