Main Ingredients & Prep
Grain bowls may be the ultimate choose-your-own-adventure food. Infinitely customizable, these one-dish meals can offer everything you enjoy in a single serving — perfect for accommodating taste preferences, fussy eaters, or specific dietary needs.
Best of all, you can whip up mix-and-match midweek meals in minutes if you set aside a couple of hours on the weekend to prep your ingredients.
With the following prep plan, you can stock your fridge with cooked whole grains, roasted vegetables, ready-to-go proteins, and a selection of sauces and garnishes. Then you’ll only need to add a few extra ingredients to create nourishing lunches and dinners.
Prep Day
Put on some music, gather your ingredients, and get prepping. You’ll make chicken, tofu, veggies, grains, and sauces — and prepare some garnishes as well. These prep-day recipes will make enough for two servings each of all five featured bowls. If you’re feeding a crew, simply double or triple each recipe.
Bowl Shopping List
Protein
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Grains and nuts
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Fresh produce
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Canned goods
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Oil and Sauce Ingredients
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Spices and Seasonings
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Main Ingredients
Roasted Vegetables
Directions
- Preheat oven to 400 degrees F.
- Cut sweet potatoes, beets, Broccolini, and 6 cups cauliflower florets into bite-sized pieces, placing each batch of veggies on separate rimmed sheet pans.
- Drizzle 1 tablespoon olive oil over each batch and toss to coat.
- Roast beets for 40 minutes, stirring halfway; roast sweet potatoes for 30 minutes; roast Broccolini and cauliflower for 20 minutes.
Honey-Tamari Tofu
Directions
- Drain the tofu and wrap it in a kitchen towel; press gently and allow tofu block to stand 15 minutes while the towel wicks away excess moisture.
- Unwrap and place the block on a cutting board; cut in five slices lengthwise, then cut across the block to make 10 half-inch-wide slices.
- Line a rimmed sheet pan with parchment paper and spread 1 tablespoon olive oil on the parchment. Use a spatula to transfer tofu pieces to the pan.
- In a cup, stir together 2 tablespoons tamari and 1 tablespoon honey.
- Drizzle about half of the mixture over the tofu, then turn the pieces and drizzle with the remaining amount.
- Bake at 400 degrees F for 15 minutes, then turn the tofu pieces with a spatula and bake for 10 minutes longer. Cool on a rack.
Black Rice
Directions
- In a 2-quart pot with a lid, bring 3 cups water to a boil.
- Add 2 cups black rice and return to a boil, then reduce heat to low. Cover and cook for about 20 minutes.
- When the rice is tender, drain excess liquid and transfer to a glass storage container.
- Cover tightly while hot for five minutes to allow steam to finish cooking the rice, then uncover.
- When completely cool, cover again and refrigerate. Makes 4 cups.
Quinoa
Directions
- In another 2-quart pot, bring 2 cups water to a boil, then add 1 cup quinoa.
- Return to a boil, then cover tightly and reduce heat to low.
- Cook for 14 minutes.
- When the quinoa has thrown off little white circles, drain any remaining water and transfer to a glass storage container; allow to cool completely before covering and refrigerating. Makes 3 cups.
Riced Cauliflower
Directions
- Put on a large pot of water to boil. When it boils, drop in 3 cups large cauliflower florets (about 1 medium head).
- Cook for two minutes, then drain well.
- After the cauliflower cools, place half of the florets in a food processor and pulse to make bits about the size of rice; transfer to a glass storage container.
- Process the remaining cauliflower and add to the storage container. Makes about 2 cups.
(For a drier, more browned “rice,” you can also mince the cauliflower raw in the processor, then sauté it in olive oil or butter.)
Pan-Seared Chicken
Directions
- Place chicken breasts on a cutting board, then pat dry with paper towels. In a 12-inch skillet, heat 1 tablespoon olive oil over medium-low heat for a minute, until the oil shimmers. Place the chicken breasts in the pan, not touching.
- Cook for eight to 10 minutes.
- When the chicken is golden brown, turn and cook for five to eight minutes longer, or until an instant-read thermometer inserted into a thick part reads 160 degrees F.
- Transfer the chicken to a bowl and refrigerate until cool, then shred and place in storage container.
Sauces & More
Chipotle Red-Pepper Drizzle
Makes 1/2 cup
Ingredients
- 1 tbs. olive oil
- 3 cloves garlic
- 1/2 cup chopped roasted red pepper (about 2 peppers)
- 1 tbs. fresh lime juice
- 1/2 tsp. cumin
- 1/2 tsp. oregano
- 1/2 tsp. chipotle powder
- 1 tbs. sucanat
Directions
- In a blender, add 1 tablespoon olive oil; 3 cloves garlic; 1/2 cup chopped roasted red pepper (about 2 peppers); 1 tablespoon fresh lime juice; 1/2 teaspoon each cumin, oregano, and chipotle powder; and 1 tablespoon sucanat.
- Purée until smooth.
- Place in a small container and refrigerate for up to a week.
Cashew-Turmeric Sauce
Makes 1/2 cup
Ingredients
- 1 clove garlic
- 1 tbs. chopped ginger
- 1/2 tsp. turmeric
- 1/2 cup toasted cashew pieces
- 2 tbs. tamari
- 1 tbs. rice vinegar
- 2 tbs. water
- 1 tbs. sucanat
Directions
- In a blender, place 1 clove garlic, 1 tablespoon chopped ginger, 1/2 teaspoon turmeric, 1/2 cup toasted cashew pieces, 2 tablespoons tamari, 1 tablespoon rice vinegar, 2 tablespoons water, and 1 tablespoon sucanat.
- Purée, keeping the mixture slightly chunky.
- Transfer to a container and refrigerate for up to a week.
Tomato-Rosemary Vinaigrette
Makes 6 tablespoons
Ingredients
- 1/4 cup olive oil
- 1 chopped garlic clove
- 1 tbs. chopped fresh rosemary
- 1 tbs. tomato paste
- 2 tbs. balsamic vinegar
- 1 tsp. honey
- 1/2 tsp salt
- 1/2 tsp. freshly ground black pepper
Directions
- Pour 1/4 cup olive oil into a small pot over medium heat. Add 1 chopped garlic clove and 1 tablespoon chopped fresh rosemary. Bring to a bubble, stirring constantly, about 30 seconds. Don’t let the garlic brown.
- Remove from heat and allow to cool. In a medium-size bowl, place 1 tablespoon tomato paste, then whisk in 2 tablespoons balsamic vinegar.
- Whisk in 1 teaspoon honey, 1/2 teaspoon salt, and 1/2 teaspoon freshly ground black pepper.
- Stir into olive-oil mixture, then transfer to a small container and refrigerate for up to one week.
Prepped Garnishes
- Shred the carrot and place into a small container.
- Wash green leafy veggies and pat or spin dry; wrap loosely in paper towels, store in zip-top bags, and refrigerate.
- Crumble the chèvre into a storage tub and cover tightly; refrigerate.
- Wait to prep avocados and tomatoes until you assemble the bowls.
Topper Flair
Improvise further with toppings you may have in your pantry or fridge. Some ideas:
- Fermented or pickled veggies (cucumber, beets, kimchi, sauerkraut, olives, capers)
- Greek yogurt
- Roasted nuts (pistachios, walnuts, cashews, almonds)
- Seeds (chia, flax, sesame)
- Hot sauces (sriracha, gochujang, harissa, chili)
- Sea vegetables (shredded nori, crumbled dulse)
- Sprouts, microgreens, shredded red cabbage
The Recipes
Grab your prepped food and add some fresh ingredients to make these bowls — or mix and match to build your own.
1. Black Rice, Bean, and Beet Bowls
Makes 2 servings
- 2 cups cooked black rice
- 1 15–oz. can black beans, drained and rinsed
- 1 1/2 cups roasted cauliflower
- 1 1/2 cups roasted beets
- 1/2 cup cherry or grape tomatoes, halved
- 1/2 medium avocado, sliced
- 1/4 cup Chipotle Red-Pepper Drizzle
- 1/4 cup plain Greek yogurt
- In two wide, low bowls, spread the black rice.
- Arrange the black beans, cauliflower, beets, and tomatoes on top.
- Fan avocado slices over veggies and top each bowl with 2 tablespoons Chipotle Red-Pepper Drizzle.
- Garnish with a dollop of Greek yogurt.
2. Black Rice, Tofu, and Cashew Bowls
Makes 2 servings
- 2 cups cooked black rice
- 1/2 batch Honey-Tamari Roasted Tofu
- 1 1/2 cups roasted cauliflower
- 1 1/2 cups roasted Broccolini
- 2 cups fresh spinach, chopped
- 1/2 cup shredded carrot
- 1/4 cup Cashew-Turmeric Sauce
- 1/4 cup toasted cashews
- In two wide, low bowls, spread the cooked black rice.
- Arrange half the toppings in each bowl, with an eye on color.
- Top each bowl with 2 tablespoons Cashew-Turmeric Sauce and sprinkle with cashews.
- Serve.
Alternative: If desired, you can heat the prepped ingredients before assembling the bowl.
3. Greens and Tofu Bowls With Quinoa
Makes 2 servings
- 3 cups mixed greens
- 1 cup cooked quinoa
- 1 1/2 cups roasted Broccolini
- 1/2 batch Honey-Tamari Roasted Tofu
- 1/2 medium avocado, sliced
- 1/2 can sliced water chestnuts
- 1/4 cup Cashew-Turmeric Sauce
- In two wide, low bowls, spread the greens and then the quinoa; arrange the Broccolini, tofu, and avocado on top.
- Sprinkle with water chestnuts and top with Cashew-Turmeric Sauce.
4. Cauliflower Bowls With Sweet Potatoes and White Beans
Makes 2 servings
- 2 cups riced cauliflower
- 6 tbs. Tomato-Rosemary Vinaigrette
- 1 1/2 cups roasted sweet potatoes
- 1 15–oz. can navy or cannellini beans, drained and rinsed
- 2 cups fresh spinach, chopped
- 1/2 cup cherry or grape tomatoes, halved
- 1/4 cup shelled pistachios, chopped (optional)
- In two wide, low bowls, spread the riced cauliflower.
- Drizzle each with 1 tablespoon vinaigrette and mix it in with a fork.
- Arrange the sweet potatoes, beans, spinach, and tomatoes on top, then drizzle with the remaining vinaigrette.
- Sprinkle with pistachios.
5. Quinoa, Sweet Potato, and Chicken Bowls
Makes 2 servings
- 2 cups cooked quinoa
- 1 1/2 cups roasted sweet potatoes
- 1/4 tsp. ground cumin
- 2 pan-seared chicken breasts, shredded
- 1/2 cup crumbled chèvre
- 1/4 cup Chipotle Red-Pepper Drizzle
- 1/4 cup fresh cilantro
- In two wide, low bowls, spread the quinoa.
- In a small bowl, sprinkle the sweet potatoes with cumin and toss to coat, then arrange the sweet potatoes on top of the quinoa.
- Arrange shredded chicken alongside the sweet potatoes, and sprinkle with crumbled chèvre.
- Top each bowl with 2 tablespoons sauce, and sprinkle with cilantro.
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