By Ali Slagle, The New York Times
A grain bowl is a sensible choice. Topped with produce and protein, itap flexible, cost-effective, healthful, responsible. But just because you think you “should” eat one (or any food!) doesn’t mean you want to (or will!) eat it.
These seven tricks bring soul and excitement, flavor and texture, so your bowl will be every bit as practical and nourishing — but with more heart. (By the way, these upgrades also apply to grain salads and seeds that behave like grains, such as quinoa.)
Cook the Grains Like Pasta
One way to cook grains involves a precise ratio of water and definitely not peeking to see if they’re done. But cooking them like pasta is far more easygoing. Not only does this simple technique work for any grains in any quantity, but it also protects against clumping.
Add the grains to a pot of salted, boiling water, then reduce heat to simmer until they’re tender and chewy (like al dente pasta). Drain the excess water through a sieve, rinse quickly to remove any extra starch and shake dry — then make grain bowls on repeat.
Dress Them While They’re Still Warm
You may think whole grains are tough, bland or dry, but dressing them while they’re still warm can prevent all three issues. Itap the same thinking behind finishing cooking pasta in its sauce. The warm grains slurp up the dressing, becoming tender and well seasoned. So once the grains are cooked and shaken dry, add some of the dressing to the grains and stir to coat (save extra dressing for topping the grain bowl).
Pick a Punchy Dressing
A confident dressing brings together elements — much like a gregarious grandparent squeezing all the grandkids into one big hug — while a dainty, delicate dressing might get lost on whole grains, which are nuttier and earthier than white rice. Go for something bold: perhaps a sauce with caramelized onions, nutritional yeast, habanero or chile crisp.
Use Fewer Grains
Grains are only the foundation, not the focus, of a grain bowl — bit of a misleading name, huh? Start your bowl with a thin layer of grains (about 1 cup per serving), then top it exuberantly with fruits and vegetables, sauces and garnishes. Too many grains will make your bowl feel hefty and dense. Just enough and your bowl will bounce between flavors, textures and temperatures.
Add Something Creamy and Rich
Between the sturdy greens, crunchy raw vegetables, toasted nuts and the grains themselves, grain bowls can start to feel like a jaw workout. Build in a break from the intense chewing by incorporating a creamy, soft, rich element. Avocado, soft cheese, soft-boiled eggs and yogurt are all great options, as are creamy dressings like ranch or a tahini dressing.
Add a Browned, Toasty Element
Think about the difference between a boiled broccoli floret versus a roasted one: One has an edge of caramelization and char. The other, simply, does not. So to save boiled grains from feeling too one-note, include a browned and toasty element in the grain bowl. Roasted vegetables (like fennel, squash, beloved broccoli), toasted nuts, seared mushrooms or a grilled protein all add that deeper, savory note.
Add a Pop of Sweetness
Adding a bit of sweetness — with vegetables like corn or roasted squash, fresh or dried fruits like apples or raisins, or a drizzle of honey or maple — feels like a little surprise. The pop of something sweet turns your grain bowl into a treasure chest you’ll want to dig into again and again, hunting for another treat.
Recipe: Gochujang Tofu, Squash and Brussels Sprouts Bowls
This roasted sheet-pan take on bibimbap drapes golden squash, Brussels sprouts and tofu in a gochujang-apple cider vinaigrette, then piles everything on top of nutty whole grains. Tossing the vegetables and tofu in the sauce, as opposed to spooning the sauce over bowls, ensures every nook soaks up the spicy tang. Thin slices of apple and shallot are in there too, for bites of crisp freshness. And while the recipe calls for precubed butternut squash for ease, you can use any winter squash you have. Just cut it into 1/2-inch wedges or 1-inch cubes, and feel free to leave the peel on for another layer of texture.
By Ali Slagle
Yield: 4 servings
Total time: 1 hour
Ingredients
- 1 (15-ounce) block extra-firm tofu
- 1 pound 1-inch cubes butternut squash (peeled or unpeeled)
- Salt
- 7 tablespoons extra-virgin olive oil
- 1 pound Brussels sprouts
- 1/2 cup apple cider vinegar
- 2 to 4 tablespoons gochujang
- 1 teaspoon gochugaru or other crushed red pepper, plus more to taste
- 1 crisp apple, like Honeycrisp, Fuji or Pink Lady
- 1 shallot
- 4 cups cooked whole grains (such as farro or brown rice), warm or room temperature
- Toasted sesame seeds and cilantro, for serving (both optional)
Preparation
1. Arrange a rack in the bottom of the oven and heat to 425 degrees. Cut the tofu in half lengthwise, then slice crosswise into 6 sections. (You’ll have 12 squares total.) Pat dry and transfer to a sheet pan.
2. Add the squash to the tofu and toss to coat with salt and 2 tablespoons oil. Spread in an even layer and roast for 10 minutes.
3. Meanwhile, trim and halve the Brussels sprouts, or quarter if large.
4. In a large bowl, whisk together 1/4 cup oil, vinegar, gochujang and gochugaru. Thinly slice the apple and shallot and add to the dressing, then taste a piece of apple and adjust seasonings with gochujang, gochugaru and salt until savory and spicy to your liking.
5. To the sheet pan, add the Brussels sprouts, 1 tablespoon oil and a pinch of salt. Use a spoon or spatula to spread into a single layer, arranging the sprouts cut sides down. Roast until the vegetables are tender and golden underneath, another 20 to 25 minutes.
6. Add everything on the sheet pan to the bowl of dressing. Toss to coat, then eat on top of grains, with a spoonful of the vinaigrette, plus sesame seeds and cilantro if you like.
Recipe: Toasted Millet Salad With Cucumber, Avocado and Lemon
Cooked millet has a taste and aroma thatap subtly reminiscent of raw hazelnuts, and as with hazelnuts, toasting millet first really deepens its flavor. If you want to work ahead, toast and cook the millet, set aside and toss in the other ingredients when ready. Sharp mint leaves, creamy avocado, crisp cucumbers and bright lemon really round out this dish, which makes a lovely side dish, an afternoon snack or the base of a protein-focused grain bowl. Millet is marvelous, but a wide variety of grains will work just as well.
By Yewande Komolafe
Yield: 4 servings
Total time: 45 minutes, plus cooling
Ingredients
- 1/2 cup millet or other grains, such as barley, farro, brown rice or kasha
- Salt and black pepper
- 1/4 cup olive oil
- 1 tablespoon lemon zest plus 1/4 cup juice
- 1 tablespoon honey
- 1 pound English or Persian cucumbers, quartered lengthwise into 1/2-inch spears, then cut crosswise into 2-inch pieces
- 1 packed cup mint leaves
- 1/4 cup sliced almonds (optional)
- 1 avocado, pitted and sliced into quarters
Preparation
1. To a small pot set over medium heat, add the millet and toast, swirling the pan constantly until the grains begin to crackle, become fragrant and deepen in color to a deep tan, about 10 minutes.
2. Turn heat to low and carefully add 1 1/4 cups water, season with salt, bring to a simmer and cook, partly covered, until the millet is softened, about 15 minutes. Remove the millet from the heat, and stir in 1 tablespoon olive oil and let sit covered for at least 10 minutes. Fluff with a fork, and allow to cool to room temperature. You can do this step ahead and store the cooked millet in the refrigerator for up to 3 days. (If using other grains, toast first, then cook according to package directions.)
3. While the millet cooks, make the vinaigrette: Combine the lemon zest, juice and honey in a small bowl and whisk to incorporate. Add the remaining 3 tablespoons of olive oil and whisk until emulsified. Season with salt and pepper.
4. Toss the cooled millet with cucumbers, mint, almonds (if using) and half of the lemon vinaigrette; divide among bowls. Top each bowl with an avocado quarter and dress with spoonfuls of vinaigrette.
Recipe: Easy Cooked Grains
If you can boil pasta, you can cook most any grain. While grains come in all shapes, sizes, hues and textures, they can all be cooked using the same straightforward method. For evenly cooked grains, just let them tumble in a saucepan of simmering, salted water until tender, then drain them of excess water. For a warm side, rest them in a covered pot. For separated grains to add to salads or bowls or refrigerate for the future, cool and dry them on a sheet pan before using. With such a simple, multipurpose method, the bouncy chew of barley, the springy pouf of quinoa, the bitter edge of buckwheat and the sour tang of rye berries can all easily be incorporated into your cooking routine.
By Ali Slagle
Yield: 2 to 3 cups, depending on grain type
Total time: Up to 1 hour, depending on grain type
Ingredients
- Salt
- 1 cup grains (such as rice, bulgur, farro, freekeh, millet, sorghum, wheat berries or seed grains like quinoa and amaranth)
Preparation
1. Fill a medium saucepan three-quarters of the way with water, salt lightly and bring to a boil.
2. Add the grains to the boiling water (no need to rinse first). Decrease heat to maintain a simmer and cook, stirring once or twice to make sure nothing sticks to the bottom of the pot, until tender-chewy, like al dente pasta (the edges may split, too). Timing varies based on the grain, from about 10 minutes for long-grain white rice and quinoa; 15 minutes for bulgur wheat; 20 minutes for cracked freekeh, pearled farro and amaranth; 30 minutes for millet; 45 minutes for wheat berries and wild rice and 50 minutes for sorghum. Because grains vary so widely by producer, start checking five minutes before the cook time. If all the water is absorbed before the grain is tender, just add more water.
3. Drain and shake excess liquid away. If serving warm and right away, return grains to the pot, cover and let sit for 10 to 15 minutes; the grain will absorb the remaining moisture and fluff up a bit. If serving cold or storing for later, rinse the grains under cold water to remove exterior starch. Spread the grains out on a baking sheet to cool to help prevent clumping. Refrigerate in an airtight container for up to 5 days.
Recipe: Farro Salad With Smoked Trout and Kale
Chewy, nutty farro absorbs an unexpectedly bold dressing made from olive brine and apple cider vinegar in this substantial grain salad. Raisins plump and pickle in the mixture, while toasted pistachios add crunch and tender greens provide freshness. Flaked smoked trout transforms it into a complete meal, but hot-smoked salmon, torn rotisserie chicken or fresh mozzarella would make welcome no-cook substitutes.
By Cybelle Tondu
Yield: 4 servings
Total time: 25 minutes
Ingredients
- Salt
- 1 cup quick-cooking farro or regular farro (see tip below)
- 1/2 cup pitted green olives, roughly chopped, plus 1/4 cup olive brine
- 1/4 cup raisins
- 1/4 cup apple cider vinegar
- Crushed red pepper
- 1/4 cup extra-virgin olive oil
- 1/4 cup roasted, salted pistachios, roughly chopped
- 1 small bunch dill, chopped
- 4 to 5 ounces smoked trout fillets (drained, if canned)
- 2 large handfuls baby kale (about 2 ounces)
Preparation
1. Bring a medium pot of generously salted water to a boil. Add farro and cook until tender (10 to 30 minutes depending on the brand), then drain well.
2. Meanwhile, in a large bowl, combine olives, olive brine, raisins and vinegar. Stir in a pinch each of salt and crushed red pepper and let sit for at least 5 minutes to allow the raisins to pickle.
3. Add the drained, still-warm farro to the bowl with the olive mixture and toss well to coat. Stir in the olive oil, pistachios and dill until well combined, then taste and adjust seasonings as desired. (At this point, the farro salad can be refrigerated for up to 3 days.)
4. When ready to serve, break up the trout into large chunks. Add the trout and the kale to the salad and gently stir it through.
Tip
If using regular farro (not quick cooking), follow package instructions to cook until tender, then proceed with Step 2.
This article originally appeared in .
