nutritious meal prep

A nutritious, filling, and flavorful meal, this Meatless Grain Bowl is a perfect combination of wholesome grains, vibrant vegetables, and protein-packed toppings. It’s versatile, easy to prepare, and completely customizable, it ideal for meal prep or a quick, satisfying lunch.

Origin of Grain Bowls

Grain bowls have been a staple in many global cuisines, from Japanese donburi to Mediterranean grain salads. This modern meatless version takes inspiration from Buddha bowls and plant-based diets, focusing on whole grains, fresh vegetables, and protein-rich plant-based ingredients for a well-balanced meal.

What I Love About This Recipe

This grain bowl is packed with nutrients and flavor without requiring any meat. It’s an excellent source of fiber, protein, and healthy fats, keeping you full and energized. Plus, the ingredients are simple, fresh, and easily customizable to suit your personal taste and dietary preferences.

Also Read : Cottage Cheese Tomato Soup

Meatless Grain Bowl

Recipe by RecipeWikki

Servings

6

servings

Prep time

15

minutes

Cooking time

45

minutes

Calories

305

kcal

Ingredients

• 1 cup cooked quinoa

• 1 cup brown rice

• 1 cup farro or barley

• 1 cup cooked couscous or bulgur

• ½ cup cherry tomatoes, halved

• ½ cup cucumber, diced

• ½ cup roasted sweet potatoes or butternut squash

• ¼ cup shredded carrots

• ¼ cup baby spinach or kale

• ½ cup chickpeas (roasted or boiled)

• ½ cup black beans or edamame

• ¼ cup tofu (baked or grilled)

• ¼ cup feta cheese (optional, for extra creaminess)

• 2 tbsp hummus or tahini drizzle

• 1 tbsp olive oil

• 1 tsp lemon juice or balsamic vinegar

• 1 tbsp sunflower seeds, almonds, or walnuts

• 1 tbsp fresh herbs (parsley, cilantro, or basil)

• ½ tsp red pepper flakes or za’atar spice (optional)

Directions

• Prepare the grain base: Cook quinoa, brown rice, farro, or your preferred grain according to package instructions.
• Chop and prep vegetables: Dice tomatoes, cucumbers, roasted sweet potatoes, and carrots.
• Assemble the bowl: In a serving bowl, layer the grains, vegetables, and protein source (chickpeas, tofu, or beans).
• Add toppings: Drizzle with olive oil, lemon juice, or balsamic vinegar, and sprinkle with seeds, nuts, or fresh herbs.
• Mix & enjoy: Stir everything together, or keep ingredients separate for a more structured presentation.

Notes

• Make it creamy: Add a dollop of hummus or tzatziki for extra flavor.
• Add crunch: Roasted nuts or crispy chickpeas work great.