This simple 15-minute Grain & Veggie Bowl with lemony tahini sauce or peanut sauce is perfect for a quick lunch or dinner in a hurry. Variations of it can even be prepared ahead of time to eat throughout the week when you don’t have time to meal plan.
We love veggie and grain bowls because they’re…
- Easy to make
- Packed with nutrients
- Super healthy
- Completely satisfying
I don’t really think of this dish as a recipe, because it’s so customizable. Definitely not a one-size-fits-all kind of meal.
Most of the time, I like to make my bowl super simple with things like brown rice, steamed broccoli, broccoli slaw, shredded carrots, chickpeas, crushed peanuts, and a simple tahini sauce. However, this is a vegan bowl recipe that can have any number of variations according to what’s in the refrigerator at any given moment.
Grain bowl options
- Grains: rice, bulgur, quinoa, farro, buckwheat, millet, or other grain. This article Cooking Healthy Grains might be helpful.
- Beans: chickpeas, edamame, peas, lentils, black beans, or others
- Greens: broccoli, kale, spinach, arugula, etc
- Vegetables: cauliflower, sweet potatoes, asparagus, radishes, pea pods, carrots, bean sprouts, shredded cabbage, peppers, tomato, you get the picture.
- Other: tofu, tempeh, soy curls, hummus, nuts, seeds, cilantro, avocado, whatever
- Dressings: tahini sauce, peanut sauce, miso dressing, ginger dressing, tzatziki sauce, endless possibilities
RECIPE CARD BELOW
Whole grains definition
A grain is considered to be a whole grain as long as all three original parts — the bran, germ, and endosperm — are still present in the same proportions as when the grain was growing in the ﬁelds.
The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and ﬁber.
The germ is the embryo which has the potential to sprout into a new plant. It contains many B vitamins, some protein, minerals, and healthy fats.
The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. The endosperm is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.—WholeGrainCouncil.org
But, don’t carbs make us fat?
For those concerned that complex carbs like those found in grains will cause weight gain, you will be happy to learn that the opposite is actually true. The thinnest people on the planet get about 80% of their calories from complex carbohydrates.
Asian countries with their rice and rural African populations with sweet potatoes and other starchy vegetables and grains are just a couple of examples.
Carbohydrates are what fuel our bodies and keep us running smoothly, like gas in an automobile. Complex carbs even help protect against heart disease.
Grains also help control our weight by keeping us full for longer.
Tahini Sauce for grain bowl topping
I like all kinds of dressings, but Tahini Sauce happens to be one of my favorites for vegan rice bowls. It’s so simple to make in minutes with only a handful of ingredients.
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Tahini sauce ingredients
- tahini (which is crushed sesame seeds)
- lemon juice
- minced garlic
- turmeric (optional)
- maple syrup (optional)
- sriracha, cayenne pepper, or other hot sauce (optional)
How to make tahini salad dressing
This lemony tahini dressing really is easy to make with only a few ingredients, bowl, and whisk.
Simply add all ingredients except the water to a medium-sized bowl and whisk together.
Slowly add in water and whisk until creamy and pourable. If the mixture seems stiff at first, continue to whisk and add small amounts of water at a time until smooth and creamy.
RECIPE CARD BELOW
It keeps in the refrigerator for up to 10 days.
Great uses for tahini sauce
- falafel sauce
- salad dressing
- pasta sauce
- veggie bowls
- roasted vegetables
- dip for veggies
- burger & sandwich topping
Other grain and veggie bowl sauce options
This creamy vegan peanut sauce is another excellent sauce option for veggie bowls. With no cooking required, it can be ready in 10-minutes flat!
Whichever combination of ingredients and sauce you decide to use in your healthy veggie bowl, rest assured your arteries and cells are saying, “Thank you!”
- 2 cups cooked brown rice or other grain, bulgur, quinoa, etc
- 2 cups broccoli florets
- 1 cup shredded broccoli
- 1/2 cup shredded carrots
- 1 cup cooked chickpeas or other bean
- crushed peanuts (or other seeds or nuts), optional
- 1 cup tahini sauce (ingredients below)
- 1/3 cup tahini paste
- 1/3 cup water
- 1/3 cup lemon juice
- 1-2 Tbsp maple syrup or other sweetener, optional
- 1/2 tsp minced garlic , optional
- 1/4 tsp turmeric, optional
- sriracha sauce or other hot sauce, optional
- Cook grain according to package instructions. I love to use leftover rice or bulgur that is already in my refrigerator. Another option is to buy the brown rice in boil-in bags that can be cooked on the stove top in about 10 minutes.
- Steam broccoli in microwave or on stove top. I steam mine in the microwave by placing florets in microwave safe bowl, adding approximately 4 Tbsp of water, and cooking on high for 3 minutes.
- To assemble, place cooked rice or other grain in medium serving bowl with cooked broccoli or other vegetables of choice. Roasted cauliflower or sweet potatoes work well too.
- Add cooked beans if using. Normally, I used chickpeas in my veggie bowl, but any beans you have onhand will be fine. Some favorites are edamame, peas, lentils, black beans, or others.
- Add shredded broccoli, carrots, other vegetables, crushed peanuts.
- Drizzle tahini sauce over top and serve!
- Add all ingredients except the water to a medium-sized bowl and whisk together.
- Slowly add in water and whisk until creamy and pourable. If the mixture seems stiff at first, continue to whisk and add small amounts of water at a time until smooth and creamy.
- Keeps in the refrigerator for up to 10 days.
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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 285 Trans Fat: 0g Sodium: 196mg Carbohydrates: 39g Fiber: 6.9g Protein: 9.3g
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