Grain Bowls: How to Make Your Own
excerpted from Melissa Clark, https://www.nytimes.com
The rice bowl has come a long way. Once relegated to health food restaurants and natural food shops, it was a humble, healthful, often vegetarian one-dish meal reminiscent of Japanese donburi and Korean bibimbap, rice bowls topped with meat or fish, vegetables and pickles.
Now, you’re just as likely to run into a grain bowl, made with the likes of quinoa, farro or freekeh, at the trendiest restaurants as you are at the cafe adjacent to your yoga studio. Yet you rarely hear people talking about grain bowls as easy, healthful, never-dull dinners to whip up at home. But they are exactly that.
They are also visually inviting, with grains, vegetables, protein and well-chosen condiments together in one vessel and arranged into a vibrant, colorful tableau.
A simple formula that works every single time: a flavorful grain base + a quality protein + something fresh and crunchy + a bold dressing that pulls it all together.
Grains
Bowls are excellent vehicles for leftovers, no matter how motley. They can accommodate the ever-widening variety of available whole grains (quinoa, kamut, farro, freekeh, wheat berries, barley and grits) that we are all supposed to be working into our diet. And they are ideal for picky eaters in the house, who can build it to suit their own tastes while ensuring that none of the toppings touch.
While the type of grain matters, the real artistry of the bowl is in the combination of toppings. You could spoon almost anything over your grains and call the result a bowl (and some do). But the best bowls have a balanced combination of flavors and textures, and of vegetables, proteins, sauces and garnishes.
Ideally, choose a grain that complements the other elements, pairing delicate ingredients (simple steamed vegetables or fish, for example) with milder grains (white rice, grits, barley). But pretty much any grain will work with nearly anything you pile onto it.
Vegetables
As for vegetables, anything goes, but greenery is iconic, be it raw, steamed, roasted or sautéed. At Scratchbread in the Bedford-Stuyvesant neighborhood of Brooklyn, my bowl (served in a paper cup) had grits on the bottom, with raw kale, chunks of crisp bacon, a soft-cooked egg and jalapeño sauce layered on top. I especially like the purity and softness of steamed greens — kale, mustard, chard, collards — against the nubby grains. Feel free to use leftover vegetables on top: Those florets of sautéed cauliflower, cubes of baked beets or silky slivers of roasted red peppers can have no better home.
Proteins
Now you need a protein. Think of small amounts of braised or roasted meats or fish, whether left over or freshly cooked. Vegetarians can go for tofu, tempeh, seitan or beans. And anyone can add a soft-cooked egg, preferably one with a runny yolk to coat the other ingredients like an instant sauce.
Dressings and Sauces
You should also have a sauce on the side for everyone to mix in to taste. Use ingredients that mesh with the flavors of the bowl. Combine soy sauce, sesame oil, ginger and rice vinegar or lime juice for Asian-inspired combinations. Pesto goes nicely with roasted red peppers, eggplant or anything else vaguely Mediterranean. Bottled hot sauce provides spice to the fire-toothed. And a basic vinaigrette will get along with practically anything else.
Garnishes
Once you have the bowl assembled — grains, vegetables, protein and sauce — it’s time to think about garnishes, which add character and depth. Something pickled or pungent (kimchi, preserved lemon, pickled peppers, a dash of fish sauce) keeps things interesting, and something crunchy (sesame seeds, nuts, toasted seaweed) diversifies the textures. Or combine these if you like: crunchy pickled carrots or radish, for example.
Mix and match. Then mix and match again. If you do it right, you need never serve the same bowl twice — not unless you want to, that is.
Blueberry Farro Yogurt Bowl
This blueberry farro yogurt bowl is a hearty breakfast alternative to oatmeal. A quick wild blueberry jam is swirled into blueberry yogurt and cooked farro, a grain that is similar to barley.
FMM: This wasn't too bad. Not my favorite breakfast, but definitely healthy. I used some leftover bulgur that I had and reheated it on the stovetop. And I used plain yogurt, not blueberry. It tastes best if you mix the blueberries in with the grain. Keep the yogurt on the side and take a dip of it with some grains mixed with the blueberries. I also added a little more honey to my bowl to add more flavor.
1 cup farro
2 cups water
1 1/2 cups frozen wild blueberries
1 tablespoon honey
1 tablespoon chia seeds
1 tablespoon lemon zest (Meyer lemons are great for this)
2 containers blueberry yogurt
Place the farro and water in a small sauce pot, bring to a boil then reduce to a low simmer and cover. Cook until all the water is absorbed by the farro, about 20 minutes.
Meanwhile, make the blueberry jam by adding the blueberries and honey to another small sauce pot over medium heat. Cook for about 5 minutes until blueberries give off their liquid.
Add the chia seeds and lemon zest, reduce the heat to medium-low and continue cooking for about 10 more minutes, stirring frequently to help mash up the jam. When most of the liquid is gone and the jam has thickened, remove from heat.
Serve the yogurt, farro and blueberry jam together in a bowl.
2 servings
Blackberry Coconut Bulgar Breakfast Bowl
from Cook Nourish Bliss
This breakfast bowl, made of bulgur, is sort of like a spin on regular oatmeal. Bulgur is a whole grain that has a slight nutty flavor and a bit of chew. When cooked with some milk (and water), it takes on a similar consistency to creamy steel-cut oats.
Add some blackberries simmered with a touch of maple syrup and lemon juice, a splash of coconut milk, some nuts for crunch and some unsweetened coconut flakes and you have the perfect breakfast bowl.
FOR THE BULGUR:
1 cup (medium grind) bulgur
1 cup water
2 cups coconut milk
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2 tablespoons pure maple syrup (or more to taste)
FOR THE BLACKBERRIES:
12 ounces fresh blackberries
1 1/2 tablespoons pure maple syrup
juice of 1/2 a lemon
1/2 teaspoon vanilla extract
FOR SERVING:
additional coconut milk and/or maple syrup
unsweetened coconut flakes, toasted if desired
chopped nuts
FOR THE BULGUR:
Add the bulgur, water and coconut milk to a medium saucepan. Bring the mixture to a boil, give it a stir, then cover and reduce the heat. Allow the mixture to simmer gently for about 12 to 15 minutes, until the bulgur is tender and most of the liquid has been absorbed (it should be similar to a thick and creamy steel-cut oatmeal in texture). The bulgur should be tender but have a bit of chew.
Remove from the heat. Stir in the cinnamon, nutmeg and maple syrup.
FOR THE BLACKBERRIES:
Meanwhile, add the blackberries, maple syrup and lemon juice to a small saucepan set over medium heat. Let the mixture cook for about 10 to 12 minutes, stirring occasionally, until the berries have broken down a bit and are sort of syrupy, but there is still texture and chunks. If the mixture goes beyond a simmer during the cook time, turn down the heat so that it is simmering. Remove from the heat and stir in the vanilla.
TO SERVE:
Let the bulgur and the blackberry mixture cool for at least 10 minutes or so before eating.
Add some of the bulgur to a bowl. Swirl in a generous amount of the blackberry mixture, then add in some additional milk and/or maple syrup if desired. Top with some coconut flakes and nuts. Serve immediately.
This can be made in advance – just store all the components in separate containers in the refrigerator. When reheating the bulgur, I like to add in a generous splash of milk to loosen it back up a bit. The blackberry mixture will thicken up slightly once cool.
You may have extra blackberry sauce after you eat all the bulgur (depending on how much you use) – don’t throw it away! It’s delicious on toast, swirled into yogurt, however you can think to use it!
4 servings
Roast Chicken Grain Bowl
from http://www.marthastewart.com/
Made with bulgur mixed with sauteed beet greens, and topped with chicken breasts, and fresh grated carrot and beetroots
Preheat oven to 375 degrees. Place lemon slices on a rimmed baking sheet; drizzle with oil. Top with 4 chicken breats, bone-in; season with salt and pepper. Roast until a thermometer inserted into thickest parts of chicken registers 160 degrees, 30 minutes.
Whisk 1 tablespoon water into pan juices; reserve. Meanwhile, place 1 cup bulgur and 1 teaspoon salt in a bowl; add boiling water to cover by 1 inch. Cover and let stand until tender, 20 minutes. Drain.
Heat oil in a skillet over medium-high. Add 1 bunch beet tops, 2 shallots, and a pinch of salt; cook 3 minutes. Stir in bulgur. In a bowl, combine 1 Tbsp. lemon juice and 1 tsp. Dijon; whisk in reserved pan juices. Season with salt and pepper. Remove chicken from bones; slice. Divide bulgur mixture among bowls; top with fresh grated carrots and beets, yogurt, and chicken. Drizzle with dressing and serve.
Makes 4 servings
Black Beans with Rice and Avocado
from http://www.marthastewart.com/
In a large pot, cover 1 pound dried black beans and 1 bay leaf with 3 inches cold water. Bring to a boil. Reduce heat, season with salt, and simmer until beans are tender, about 1 1/2 hours. Drain beans, reserving 4 cups cooking liquid.
Clean pot and heat over medium heat. Add 1 tsp. cumin seeds and toast, tossing frequently, until fragrant, 1 minute. Add oil and swirl to coat bottom of pot. Add 1 medium onion, diced, 1 poblano, diced, and 2 cloves garlic, minced; cook stirring occasionally, until tender, about 8 minutes.
Stir in 1 tsp. dried oregano and 1/4 teaspoon salt; add beans and reserved liquid. Simmer 20 minutes. Discard bay leaf; season with 1 teaspoon salt. Serve over brown rice (6 cups cooked), topped with sliced avocados, crumbled queso fresco cheese, thinly sliced jalapeno, and fresh cilantro leaves.
Asian Shrimp Barley Bowl
In a large pot, heat up 1 T. olive oil over medium heat. Add 1 c. diced onion and cook, stirring, for 5 minutes. Add 1/2 t. sugar to the onions and stir. Cook the onions, stirring often for another 5 minutes until they start to brown and caramelize. Add the 2 c. diced zucchini, 2 cloves garlic, minced, 1/4 t. salt and 1/4 t. black pepper to the onions and stir. Cook for another 5 minutes until the zucchini softens. Remove the vegetables to a plate to cool.
To the same pot, pour in 3 c. chicken broth and bring to a boil. Add 1 c. barley, rinsed and another 1/4 teaspoon of salt and bring back to a boil. Reduce the heat to a simmer and cook for 45 minutes. This will make 3 - 3.5 cups of cooked barley.
Place the cooked vegetables along with 1 T. soy sauce, 1 T. oyster sauce and 1 t. toasted sesame oil back into the pot and stir to combine with the barley.
In a large skillet, heat 1 T olive oil over medium-high heat. Add in 1/2 lb. small, peeled and deveined shrimp and season with salt and pepper. Cook for 3 minutes, then turn to the other side and cook for 2 more minutes until pink. Spoon the barley into large bowls and add the shrimp on top to serve. Garnish with sesame seeds.
Notes Make the barley ahead of time, then when it's time for dinner all you have to do is saute your shrimp and add it to the warmed up barley. You could also leave out the shrimp for a vegetarian meal, or substitute chicken or sliced beef instead.
