We have been getting more and more into grain bowls. We have to give credit to Blue Apron for this. They started putting grain bowls in rotation over the last number of months and we've been getting into them (we are occasional users of Blue Apron). I'm at the point now where I have the basics down and I make a grain bowl on my own about once a week for dinner (and there are often some leftovers for lunch the next day). Here's what I've learned...
Farro - At the heart of a grain bowl is, obviously, a grain. Farro is the grain of choice these days for me (although brown rice, quinoa, and others could work). Farro is a very hearty and filling grain that satisfies your hunger. It contains more fiber than most of the other popular grains and it contains lots of protein and antioxidants. I knew about farro but shied away from it because I didn't know how to prepare it. I figured that it must be like wild rice and take an hour to cook (not a good work night dinner option). But I have since learned that is not the case. All you need is 20 minutes once you've got a pot of boiling water.
So get yourself a bag of pearled farro. I'm currently working through a bag of pearled farro from Food to Live that I got on Amazon. Bob's Red Mill has a farro (not pearled or semi-pearled so it takes 30 minutes to cook). To prepare farro (for 2 people), you only need 1/2 cup. Bring a medium pot of water to a boil and add the farro. Let it boil for 20 minutes and then drain into a colander. Set the farro aside. Done!
What else goes in a grain bowl?
Vegetables - The next most important ingredients in the grain bowl are the vegetables. Grain bowls are a great way to use up leftover veggies from the fridge. But these are my "usuals" these days (Again, for 2 people):
- Radishes - about 4 - cut in half and then sliced into half moons (Optional: soak radish slices in some vinegar that just barely covers them for 10 mins. to a few hours. Drain vinegar before adding to bowl).
- Carrots - 1 to 2 - peeled and cut in half and then sliced into half moons.
- Scallions - 4 - 6 - chopped.
- Celery - 1 to 2 stalks - cut in half lengthwise and then sliced into bite-sized pieces.
- Zucchini - about 1/2 - thinly sliced and browned in a pan with a bit of olive oil
- Butternut squash - small dice roasted in the oven for 20 minutes
- Broccoli or cauliflower - about 1/4 to 1/2 head - cut into florets and browned in a broiler with some olive oil.
- Spinach or other greens
- Cucumbers - Persian or regular
Fruit - Fruit adds some softness and sweetness to counteract the hearty grain. Raisins are an obvious choice but my better half is not a raisin fan. But we've discovered that currants are an acceptable alternative.
- Currants - about 1/4 cup (Raisins are an option, too)
- Fuyu persimmons - 1 large or 2 small - peeled and diced
- Pears - when in season - cored, sliced, and diced (same with apples)
- Just use whatever fruit is in season.
Cheese
- Feta - about 1 and 1/2 oz. - I go with a small handful crumbled per person - Feta is our #1 choice due to its creaminess and saltiness.
- Goat cheese - very creamy and satisfying.
Nuts
- Sunflower seeds - about a handful
- Pistachios, peanuts, pine nuts, walnuts - roughly crumbled
Binder
- Creamy dressing - We like the Goddess dressing from Trader Joe's. We also make our own Green Goddess dressing from Penzey's.
- See below for other ideas on a binder.
Toppers
- Soft cooked eggs
Bottom line: Just Google Farro grain bowls and you will see lots of options. Create a menu that works for you and adjust accordingly. See below for more ideas.
Here was the last version I made (no two versions are the same--use up leftover veggies and fruit to create different combos.
Ingredients:
- Pearled farro - 1/2 cup
- Radishes - about 4 sliced and soaked in vinegar for at least 10 minutes (optional)
- Celery - 1 large stalk, halved lengthwise and chopped
- Scallions - 4-6, chopped
- Fuyu persimmon - 2, peeled and diced
- Feta - about 2 oz. crumbled
- Sunflower seeds - 2 handfuls
- Eggs - 2
- Goddess Dressing - 4 tablespoons
- Fill a medium pot 3/4 of the way up with lightly salted water and bring to a boil.
- Once boiling, add the eggs and cook for 6-7 minutes. Use a slotted spoon to remove the eggs and transfer them to a bowl with ice and water.
- Halve the radishes and slice half moons and place in a prep bowl with some vinegar.
- Rinse the farro and add it to the same pot of boiling water. Cook, uncovered, for 20 minutes. Turn off heat. Drain the farro into a colander then transfer back to the pot and set aside (off the residual heat).
- As the farro is cooking, prep the rest of the ingredients.
- Peel and slice the carrot.
- Chop the celery and scallions.
- Peel and dice the persimmons.
- Peel the eggs.
- Drain the farro into a colander and return it to the pot with the heat off.
- Add some olive oil to the farro in the pot. Add the carrots and celery and stir to mix. Add remaining prepped vegetables and fruit and stir to mix.
- Add sunflower seeds and crumbled feta and stir to mix.
- Divide between two bowls or plates and top with Goddess dressing and 1 halved egg to each bowl. Sprinkle eggs with salt and pepper.
