Grain bowls are trendy and a great way to combine grains, vegetables, proteins and sauces all in a bowl. Martha Stewart’s ‘Meatless’ cookbook in 2013 helped to make grain bowls popular. But I personally think the Koreans have been eating bibimbap way before Martha Stewart was born. “Bibim” means “mixing,” and started from early rural Koreans taking leftover vegetables or “banchan,” and eating it with rice in a bowl. There are some writings in the 1800s of bibimbap.
Sometimes called Buddha bowls, when the Buddhist monks receive food donations in a bowl, which may contain rice, vegetables, and some form of protein, whether it be tofu, chicken or fish.
Rice is not the only grain but you can create interesting grain bowls with farro, bulgur, quinoa or pearl barley.
If you are a vegetarian, here are a couple of grain bowls that you may enjoy. Quinoa is a great source of protein, 8 grams, versus white rice, which has 4.3 grams; as well as carbohydrates, 39 grams versus 45 grams with white rice. Quinoa also has 5 grams of fiber versus 0.6 grams in white rice. Both are gluten free.
Black Bean
and Avocado Quinoa Bowls
Serves 4
Heat in a large nonstick skillet over medium heat:1 tablespoons olive oil, Add and cook until whites are opaque but yolks are still runny, about 2 minutes:
4 large eggs
Remove from heat and set aside.
Whisk together in a small bowl, set aside:
1/4 cup sour cream
1/4 teaspoon honey
2 tablespoons fresh lime juice
1/4 teaspoon salt
Toss together:
4 cups cooked quinoa (1-1/2 cups quinoa boiled in 4 quarts water and 1 teaspoon salt and boiled for 15-18 minutes)
1 (15 ounce) can black beans, rinsed and drained
1 medium avocado, diced
1 tablespoon fresh lime juice
1/3 teaspoon salt
2 tablespoons olive oil
Wash and snip:
1/4 cup loosely packed fresh cilantro leaves
Crumble:
4 plantain chips
Divide mixture into 4 bowls, top each with an egg, 4 teaspoons sour cream mixture, 1 tablespoon cilantro and 1-1/2 tablespoons crumbled plantain chips
Pearl barley cooks faster and is less chewy than hulled barley. A half cup of pearl barley is 354 calories, with 9.9 grams of protein; 77.7 grams of carbohydrate and 15.6 grams of fiber.
Cooking pearl barley, 2 cups in 4 quarts of water, takes 20-40 minutes.
Chickpea Pearl Barley Bowls
Serves 4
Whisk together in a large bowl:
1/3 cup extra-virgin olive oil
1-1/2 tablespoon fresh lemon juice
1 teaspoon kosher salt
1/4 teaspoon sugar
Add and toss to combine:
4 cups cooked pearl barley
1 (15 ounces) can chickpea, drained
2 cups loosely packed baby arugula
1/4 cup thinly sliced radishes
2 ounces feta cheese, crumbled or 1/2 cup
2 tablespoon fresh dill
Divide among four bowls, sprinkle with:
Lemon zest
Farro is an ancient grain. It is a type of wheat, so it has gluten. It has a nutty, slightly sweet, earthy flavor. One-fourth cup has 172 calories, 36 grams of carbohydrates, 3.7 grams of fiber, and 6.3 grams of protein.
Here’s a recipe from Cook’s Country:
Spicy Peanut
Chicken
Farro Bowls
Serves 4
Make the spicy peanut sauce:
Whisk in a bowl until combined:
1/2 cup creamy peanut butter
2 tablespoons soy sauce
2 tablespoons chili crisp
2 tablespoons white vinegar
1 tablespoons sugar
2 teaspoons toasted sesame oil
Add and whisk until smooth:
1/2 cup hot water
Add additional hot water as needed, one tablespoon at a time, until smooth has consistency of heavy cream. Sauce can be refrigerated for up to one week, add hot water as needed to loosen before serving.
For slaw, toss all ingredients:teaspoons white vinegar
2 celery ribs, sliced thin on bias
1 cup shredded carrots
1/2 cup fresh cilantro leaves and tender stems, chopped coarsely
2 teaspoons white vinegar
2 teaspoons toasted sesame oil
1/2 teaspoon table salt
For the bowl, season with salt:
3-1/2 cups cooked farro, room temperature ( 1-1/2 cups uncooked farro cooked in 4 quarts water for 15 to 30 minutes)
After cooked, season with sesame oil, vinegar and salt to taste.
Divide farro into four bowls. Drizzle each bowl with 2 tablespoons of sauce. Divide evenly among bowl:
2 cups shredded chicken
1 cup frozen edamame, thawed and patted dry
Slaw
Drizzle with additional 1 tablespoon sauce, sprinkle with:
2/3 cup dry-roasted peanuts, chopped
1/3 cup fresh cilantro leaves and stems, chopped coarsely
Lime wedges
Pass the extra sauce.
Non-food rant: A stop sign means you need to STOP. I have recently encountered many drivers who do not stop at stop signs, but continue to drive, nearly hitting the other car who has the right-of-way. Please avoid accidents and stop when you are at a stop sign.
Email Audrey Wilson at audreywilson808@gmail.com.
