Grain bowls are all the rage these days, but they can be pretty pricey at a nice restaurant. Yet, they’re super simple to make on your own. Plus, they’re tasty and an easy way to get a well-balanced meal. Here are some simple tips on how to assemble your own bowl, plus a recipe for one of my favorite sauces – Tahini Yogurt Herb Sauce!
Start with the base – this is your carbohydrate or grain. Aim for a whole grain like quinoa, farro, brown rice, buckwheat noodles or a starchy vegetable like potato or squash. You’ll want .25 – .5 cups depending on your dietary needs. Whole grains are filled with B vitamins, fiber and even some protein.
Next, add your protein. You’ll want about .25 – .5 cups, again depending on how many calories you want and how much protein you need for your level of activity. You may need a little more if you do a lot of strength training or weight lifting. Try baked or sauteed tofu, vegetarian meat substitutes like seitan, tempeh or other vegetarian meats, fish or chicken or another type of meat or beans. Note, if you’re having beans, they come with a little more carbohydrate. You may want to up the serving of beans and lower your serving of carbohydrate to compensate.
Then, it’s time for veggies! How much? About half your plate. The options are endless: use any veg you like! Steamed broccoli or other cruciferous vegetables are super easy. Consider asparagus, brussel sprouts, mixed veggies, bell peppers, mushrooms or any other veggies you love. You can roast them all together with a little olive oil and spices or sautee them in a pan. It’s all up to you and your tastes.
Tie it all together with a delicious sauce! I love tahini sauce, but this is another place where you can get creative. Ginger miso? Barbeque sauce? Spicy harissa sauce? The world is your oyster! Here is a simple recipe for tahini yogurt sauce that works nicely:
Tahini Yogurt Herb Sauce
- 1 tbsp tahini
- .5 cup Greek yogurt
- 1 tbsp olive oil
- Splash of tamari or coconut aminos
- Juice from .5 lemon
- Hand full of fresh herbs
- Salt and pepper to taste
Place all ingredients in a bowl and whisk or use a blender to get a smooth consistency.