Grains turn to gains! High in protein, affordable in price, Frankie is cookin’ up 3 grain bowls!
Tuna Salad Grain Bowl
Ingredients
For the tuna salad bowl:
• ½ cup quinoa
• 1 cup water
• 1 teaspoon kosher salt
• 1 (5 ounces) can albacore tuna in water, drained
• 1 ripe avocado, divided
• 1 tablespoon mayo
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
For the dressing:
• 3 tablespoons mayonnaise
• 1 tablespoon miso
• 1 tablespoon rice wine vinegar
• 1 tablespoon soy sauce
• ¼ cup canola oil
For the vegetables:
• 1 ½ cups green cabbage, shredded
• 2 carrots, grated
• ½ bunch radish, cut into matchsticks
• 3 scallions
Steps
1. Make the quinoa and tuna – In a saucepan on medium heat, add quinoa. Continuously stir until it begins to toast and smell nutty, about 5 minutes. Add the water and salt, then bring to a slow simmer. Cover and cook until water is absorbed about 30 minutes. Allow to cool.
2. In a bowl, add tuna, half avocado, mayo, salt, and pepper. Mix, but keep slightly chunky. Set aside.
3. Make the dressing and salad – In a small bowl, whisk mayonnaise, miso, vinegar, soy sauce, rice vinegar, and oil.
4. In a large bowl, add cabbage, carrots, scallions, and radishes. Toss about ¾ of dressing in salad and mix together to combine.
5. To assemble – In a new bowl, add half of the quinoa, half the dressed salad, and tuna salad. 6. Top with slices of half an avocado. Drizzle remaining dressing, and enjoy.
Greek Salad Grain Bowl with Chicken
Ingredients
For the farro:
• 1 cup farro
• 2 cups water
• 1 tablespoon butter
• 1 teaspoon salt
• Olive oil, for cooking
For the dressing:
• 1 head garlic
• 1 tablespoon balsamic vinegar
• 3 tablespoons extra virgin oil
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• 3 tablespoons plain yogurt
For the bowl:
• 2 cups arugula
• 1 English cucumber, ribbons (recommend vegetable peeler for ribbons)
• 1 cup cherry tomatoes, sliced
• 1 cup chicken, cooked and shredded
Steps
1. Make the bowl – Preheat oven to 425.
2. In a saucepan, add farro, water, butter, and salt. Bring to a boil. Reduce heat to low, cover and simmer for up to 40 minutes, until grains are tender and have absorbed all of the liquid. Allow to cool completely.
3. Cut off top of garlic head. Place in foil, drizzle a little olive oil and salt. Wrap in foil. Roast until tender, about 25 to 40 minutes. Keep an eye on it as it cooks. Let cool slightly.
4. Make the dressing – In a small bowl, squeeze cooked garlic out of skins. Using a fork, mash into a paste. Stir in yogurt, balsamic vinegar, oil, salt, and pepper. If sauce is too thick, add water, until it is pourable.
5. To assemble – In a bowl, add farro followed by arugula, cucumber ribbons, cherry tomatoes, and chicken. Drizzle dressing over entire bowl.
Green Goddess Bowl
Ingredients
For the grain:
• 1 ½ cups barley
• 2 ½ cups water
• 1 tablespoon butter
• 1 teaspoon kosher salt
For the green goddess gremolata:
• 1 cup packed fresh parsley
• ½ cup packed fresh mint
• 3 garlic cloves, minced
• 2 scallions
• Zest and juice of 1 lemon
• 1 teaspoon kosher salt
• ½ teaspoon chili flakes
• 2 tablespoons extra virgin olive oil
• 3 tablespoons plain Greek yogurt
For the vegetables:
• 1 large red onion, quartered
• 1 large sweet potato, cut into 1-inch cubes
• ½ pound Brussels sprouts, trimmed and cut in half
• 1 (15 ounces) can chickpeas, drained and rinsed
• 3 tablespoons extra virgin olive oil
• 1 teaspoon kosher salt
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• ½ teaspoon pepper
• ½ cup pumpkin seeds, toasted
Steps
1. Make the grain – Preheat oven to 425 degrees.
2. In a saucepan, bring barley, water, salt, and butter to a boil. Reduce heat to a simmer. Cook covered until tender and most of the liquid has been absorbed, about 40 to 50 minutes.
3. Make the vegetables – On a sheet tray, add all vegetables in their own sections. Drizzle with oil and sprinkle with salt, garlic powder, cumin, and pepper. Mix seasoning on vegetables.
4. Roast for 30 to 35 minutes, until vegetables are tender.
5. Make the sauce – On a cutting board, place the scallions, fresh parsley, and fresh mint and pack them together and add a sprinkle of salt. Then start chopping so the herbs are finely chopped for the sauce.
6. In a small bowl, add the chopped herbs, yogurt, olive oil, lemon zest and juice, and a pinch of salt. Mix well. Place in refrigerator until ready to use.
7. To assemble – In a bowl, add barley, then roasted vegetables, and green goddess gremolata dressing. Top it off with toasted pumpkin seeds. Enjoy!
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