A Quick Guide to Grain Bowls

A plant-based staple and survival tool

June 08, 2025

A grain bowl is something you can definitely pay way too much for at a restaurant and either be pleasantly surprised or disappointed by. A grain bowl is a complete protein with delicious, nutritious veggies, fresh greens, and a dope sauce or dressing. Easy, right? You want the textures, temperatures, and salt levels to agree with each other and sing a little song together.

I live and die by a grain bowl. They’re stupid easy to make, and you can enjoy them hot or cold and pretty much year-round. Below are the core components that can be combined in really any configuration you want, and I’ll include some of my favorite recipes.

Grain Bowl Overview

  • Hearty grains or pulses (brown rice, quinoa, barley, couscous)

  • Protein (lentils, beans, tempeh, tofu)

  • Vegetables (roots, squashes, broccoli, cauliflower, cabbage)

  • Leafy greens (kale, arugula, spinach)

  • Dressings (vinaigrettes, green goddess, tahini)

  • Accoutrements (seeds, microgreens, avocado, nutritional yeast)

BROWN RICE & ROOT VEGGIE GRAIN BOWL

  • 1 cup brown rice

  • 2 cups water

  • 1 can chickpeas, drained & rinsed

  • 1/2 large yellow onion, diced

  • 1 medium carrots, diced

  • 1/2 bell pepper, diced

  • 1 large parsnip, thinly sliced

  • 1-2 cups kale, chopped & stems removed

  • 1/2 cup broccoli florets, chopped

  • 1 tsp paprika

  • 1 tsp black pepper

  • 1/2 tsp dried thyme

  • 1 tsp garlic powder

  • Salt to taste

  • 1 Tbs olive oil

  • 1/2 Tbs tomato paste

  • 1 Tbs Apple cider vinegar

Mustard Dressing

  • 1/2 Tbs dijon mustard

  • 1 tsp olive oil

  • 1 tsp apple cider vinegar

  • Dash of salt and black pepper, or to taste

  • 1/4 tsp garlic powder

  • 1 tsp honey

DIRECTIONS

  1. Preheat the oven to 400ºF. Prepare your vegetables and add everything except the kale to a mixing bowl. Toss the veggies and chickpeas with olive oil, tomato paste, apple cider vinegar, and seasoning, and sprinkle with a generous pinch of salt and pepper. Spread evenly onto a sheet pan. Roast for 30 minutes or until tender and cooked through.

  2. Meanwhile, prepare your rice according to its package; if using a rice cooker, be sure to use the brown rice setting.

  3. In a small mixing bowl, combine the Dijon mustard and other dressing ingredients and mix together well.

  4. Remove the vegetables from the oven, turn off the oven, and combine the vegetables, rice, and kale in a bowl and top with mustard dressing.

More Grain Bowls!

Now go! Go forth and make grain bowls!