Freshmenu Blog

NutriGrain Bowl

Freshmenu Blog
NutriGrain Bowl

With grain bowls being all the rage now, why not catch up with the trend? This meal-in-a-bowl is packed with nutrients and is versatile. It isn’t just about the flavour-profile but also the yummy combination of grains. We call our Grain Bowl the Super Bowl. Quinoa, buckwheat, Kodo millet, haricot beans and green peas are seasoned and tossed in olive oil and served with sautéed assorted veggies, seasoned mixed lettuce, garlic labneh and a tangy tomato-basil sauce.

 

Ingredients

 

Grains

Buckwheat (boiled) - 50gms

Quinoa (boiled) - 30gms

Kodo millet (boiled) - 50gms

Green peas - 20gms

Haricot beans (small dices) - 15gms

Onion (chopped) - 15gms

Garlic (chopped) - 2gms

Salt

Pepper

Olive oil - 5ml

Parsley (chopped) - 0.5gms

 

Vegetables

 

Broccoli florets - 20gms

Button mushroom (cut in 1/4) - 30gms

Bell peppers (medium dices) - 20gms

Zucchini (medium dices) - 20gms

Onion (medium dices) - 15gms

Salt

Pepper

Olive oil - 5ml

Thyme - 0.5gms

Mix lettuce - 20gms

 

Garlic labneh

Hung curd - 20gms

Garlic (chopped) - 2gms

Mint (chopped) - 1gm

Salt

Pepper

Olive oil - 5ml

 

Tomato basil sauce

 

Tomato sauce - 50gms

Fresh basil - 1gm

Salt - 0.5gms

Pepper - 0.5gms

 

Grains  

 

1. Boil kodo millet, buckwheat and quinoa separately. Strain and keep aside. Heat oil in a pan, saute chopped onion, garlic, followed by beans and green peas. Add the mixed grains and toss them well.

Season with salt and pepper, add chopped parsley in the end.

  

2. Vegetables  

 

1. Cut broccoli in small florets and blanch them.

    

2. Cut button mushrooms in 1/4, bell peppers, zucchini and onion in medium dices.

 

3. Heat oil in a pan, saute onion followed by the mushroom. Add thyme. Add bell peppers and zucchini. Saute at high heat. Season with salt, pepper.     

 

4. Clean and wash mix lettuce. Strain off excess water and keep refrigerated.  

 

3.Garlic labneh:     

Mix hung curd with chopped garlic, mint, salt, pepper, olive oil in a mixing bowl. Keep refrigerated.

 

5.Tomato basil sauce:     

Heat tomato sauce and adjust consistency. Add fresh basil and stir. Check seasoning.

Nutri Grain Bowl.JPG

      

Toss mixed lettuce with olive oil, salt, pepper. Place mixed grains, arrange tossed vegetables and mixed lettuce around it and serve with the garlic labneh on the side.