Looking for a quick and nutritious meal that is packed with flavour? Look no further! This delicious grain bowl recipe is not only easy to make but also offers a myriad of health benefits. Bursting with colourful ingredients and a delightful combination of flavours, this dish is sure to satisfy your taste buds while providing essential nutrients. Plus, we'll explore protein alternatives for non-meat eaters, making it suitable for a variety of dietary preferences.
Recipe:
Ingredients:
- 200g hummus
- 1 small lemon, zested and juiced
- 200g pouch cooked mixed grains or rice (I used sticky rice in the photo which is a hit in our family and nice way to mix it up and add variety.
- 150g baby spinach, roughly chopped
- 1 small avocado, halved and sliced
- 1 cooked chicken breast, sliced at an angle
- 100g pomegranate seeds
- 1/2 red onion, finely sliced
- Optional: 2 tbsp toasted almonds
Method:
Step 1: Prepare the dressing and base
In a small bowl, combine 2 tbsp of hummus with half of the lemon juice, lemon zest, and enough water to create a drizzly dressing. Squeeze the pouch of cooked mixed grains or rice to separate the grains. Divide them between two shallow bowls and toss them gently with the dressing. Top each bowl with a handful of chopped baby spinach.
Step 2: Assemble the grain bowl
Squeeze the remaining lemon juice over the avocado halves, then place one half in each bowl. Divide the sliced cooked chicken breast, pomegranate seeds, finely sliced red onion, and optional toasted almonds evenly between the two bowls. Gently mix all the ingredients together just before eating.
Now, let's explore the nutritional benefits and ease of making this recipe:
Nutritional Benefits:
This grain bowl is a powerhouse of nutrients.
Hummus: Hummus is made from protein-rich chickpeas, offering a good source of plant-based protein. It's also packed with dietary fiber, healthy fats, vitamins, and minerals.
Mixed Grains or Rice: Whole grains provide complex carbohydrates, fiber, and essential nutrients like B vitamins, magnesium, and iron. They contribute to long-lasting energy and promote healthy digestion. White rice included here, is a great way to vary the recipe;s flavour and texture. Although not a wholegrain, white rice is still a rich source of carbohydrate and helps to replenish gycogen stores following exercise. White rice is also gluten free and suitable for those who have coeliac disease or non-coeliac gluten sensitivity.
Baby Spinach: This leafy green is low in calories but high in vitamins A, C, and K, as well as folate, iron, and antioxidants. It supports bone health, boosts immunity, and aids in maintaining healthy skin.
Avocado is a nutrient-dense fruit loaded with heart-healthy monounsaturated fats, fiber, and vitamins C, E, and K. It promotes satiety, supports brain function, and contributes to glowing skin.
Chicken Breast: Lean protein from chicken breast provides essential amino acids for muscle growth and repair. It's also a good source of vitamins B6 and B12, niacin, and selenium.
Pomegranate Seeds: Pomegranate seeds are rich in antioxidants, vitamins C and K, and dietary fiber. They offer anti-inflammatory properties and aid in heart health.
Ease of Preparation:
This recipe is incredibly easy to make, making it perfect for busy individuals or those who prefer quick meals. With minimal cooking involved, most of the ingredients are ready-to-eat, saving you valuable time in the kitchen.
Protein Alternatives for Non-Meat Eaters:
If you're following a vegetarian or vegan diet, you can easily substitute chicken breast with protein alternatives such as tempeh, tofu, chickpeas, or roasted vegetables. These options offer substantial protein content and complement the other ingredients
beautifully.
Taste:
With its vibrant colors and diverse flavours, this grain bowl is a delight for both the eyes and the taste buds. The creamy hummus dressing, tangy lemon, crunchy almonds (optional), and the sweet burst of pomegranate seeds create a harmonious blend of textures and tastes. The combination of ingredients provides a satisfying and refreshing meal that is sure to leave you wanting more.
In conclusion, this hummus and chicken grain bowl is a perfect option for a quick, nutritious, and delicious meal. Packed with wholesome ingredients, it offers a balanced mix of protein, healthy fats, fiber, vitamins, and minerals. Whether you're a meat lover or a non-meat eater, this recipe can be easily adapted to suit your dietary preferences. So, why not give it a try and savour the fantastic flavours this grain bowl has to offer?