Recipes

Grab-and-Go Grain Bowls

Name: Grab-and-Go Grain Bowls
Prep time: 15 min
Total time: 15 min
Ingredients: 0.5 cup chickpeas, drained; 0.5 cup cherry tomato halves; 0.5 cup cucumber slices; 0.25 teaspoon Mediterranean seasoning blend, or more to taste; 0.5 cup cooked farro; 2 tablespoons Italian dressing, or more to taste; 2 teaspoons plain Greek yogurt; 2 teaspoons chopped Kalamata olives; 1 teaspoon crumbled feta cheese

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There's no excuse to skip breakfast or have a sad lunch. Follow this easy formula for a grain bowl that packs fiber, protein, and flavor into a full meal that's under 400 calories. You'll need 1/2 cup cooked protein, 1 cup raw or cooked vegetables, 1/4 to 1/2 teaspoon seasoning blend, 1/2 cup cooked whole grain, 2 to 3 tablespoons sauce, and 1 to 2 tablespoons toppings. Try the Mediterranean bowl shown here or one of the variations below!

Recipe by EatAndRun

Published on July 9, 2019

1

Prep Time:

15 mins

Total Time:

15 mins

Servings:

1

Yield:

1 bowl

Jump to Nutrition Facts

Ingredients

½ cup chickpeas, drained
½ cup cherry tomato halves
½ cup cucumber slices
¼ teaspoon Mediterranean seasoning blend, or more to taste
½ cup cooked farro
2 tablespoons Italian dressing, or more to taste
2 teaspoons plain Greek yogurt
2 teaspoons chopped Kalamata olives
1 teaspoon crumbled feta cheese

Directions

Sprinkle chickpeas, cherry tomatoes, and cucumbers with seasoning blend. Place in a bowl with farro, Italian dressing, yogurt, olives, and feta cheese. Serve hot or cold.

Variations:

Breakfast Bowl: Scrambled eggs + chopped red onions and sweet peppers + chile-lime seasoning blend + cooked rolled oats + chunky salsa + shredded Cheddar cheese.

Thai Bowl: Sliced cooked pork + broccoli, carrots, and red cabbage + Thai seasoning blend + cooked brown rice + peanut satay sauce + jalapeno slices.

Nutrition Facts (per serving)

400	Calories
14g	Fat
61g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 1
Calories 400
% Daily Value *
Total Fat 14g	18%
Saturated Fat 3g	13%
Cholesterol 5mg	2%
Sodium 1145mg	50%
Total Carbohydrate 61g	22%
Dietary Fiber 9g	31%
Total Sugars 4g
Protein 11g
Vitamin C 24mg	120%
Calcium 75mg	6%
Iron 3mg	14%
Potassium 540mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.