The Best Grain Bowl

Provides
3.5 serves of whole grain Each serve is 16g of whole grain. GLNC recommends 3 serves daily.

Provides
1 serve of legumes Each serve is 100g of legumes. GLNC recommends 2-3 serves each week.

Serves: 2

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

• 120g brown rice or quinoa
• 1 x 400g tin chickpeas, drained and rinsed
• 1 teaspoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Salt and freshly cracked black pepper
• 3 tablespoons extra virgin olive oil (EVOO)
• 2 tablespoons lemon juice
• 1 tablespoon tahini
• 2 cups mixed raw or cooked veggies, such as sliced tomatoes, onions, cabbage, cucumber, capsicum
• 1 cup leafy greens
• Hummus or guacamole to taste
• 2 tablespoons mixed seeds, such as pepitas, sunflower seeds and sesame seeds
• Optional: leftover shredded chicken, salmon or crumbled feta

Method

1. Preheat the oven to 180C.
2. Cook the brown rice or quinoa as per pack instructions.
3. Mix the chickpeas with the tsp olive oil, spices and seasoning to taste and place in a baking dish in the preheated oven for 15 minutes – shake half way through.
4. Make your dressing by combining the EVOO, lemon juice and tahini with seasoning to taste.
5. Divide the brown rice or quinoa, veg, leafy greens, chickpeas and a tablespoon or two of the hummus or guacamole between two bowls. Drizzle the dressing over and top with a sprinkling of seeds.
6. Top with the chicken, salmon or feta if using.

Tip

Mix it up and use wheat berries or buckwheat instead of quinoa.