15-Minute Grain Bowls Fast (Print)

Warm grains, fresh veggies, protein, and zesty dressing unite for a vibrant, customizable quick meal.

# What You'll Need:

→ Grains

01 - 2 cups cooked brown rice, quinoa, or farro (warm or at room temperature)

→ Vegetables

02 - 1 cup cherry tomatoes, halved
03 - 1 cup cucumber, diced
04 - 1 cup shredded carrots
05 - 1 cup baby spinach or mixed greens

→ Protein & Toppings

06 - 1/2 cup canned chickpeas, drained and rinsed
07 - 1/4 cup feta cheese, crumbled (optional, omit for vegan)
08 - 2 tablespoons roasted sunflower seeds
09 - 2 tablespoons fresh herbs (parsley, cilantro, or mint), chopped

→ Dressing

10 - 2 tablespoons olive oil
11 - 1 tablespoon lemon juice
12 - 1 teaspoon Dijon mustard
13 - 1/2 teaspoon honey or maple syrup
14 - Salt and freshly ground black pepper, to taste

# How to Cook:

01 - Combine olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and pepper in a small bowl. Whisk until emulsified.
02 - Spoon a generous cup of cooked grains into each of two serving bowls.
03 - Distribute cherry tomatoes, cucumber, shredded carrots, baby spinach, and chickpeas evenly over the grains.
04 - Drizzle the prepared dressing over the arranged grains and vegetables.
05 - Sprinkle each bowl with crumbled feta (if using), roasted sunflower seeds, and fresh herbs.
06 - Present immediately for optimal freshness.

# Helpful Hints:

01 -
  • Ready in just fifteen minutes so it works perfectly for busy schedules
  • Highly customizable with whatever veggies or grains you have in the fridge
  • Great for meal prep and does not get soggy
  • Balanced meal with fiber protein and healthy fats
02 -
  • Packed with fiber and complex carbs so it keeps you full longer
  • Works for vegan and dairy-free diets if you skip the cheese and honey
  • Makes brilliant use of leftovers from other meals
03 -
  • Never skip rinsing canned chickpeas as it removes excess salt and improves texture
  • Always chop herbs fresh for punchier flavor
  • Taste dressing before tossing with the bowl and adjust acidity—a splash more lemon revives everything
  • Start with a warm grain and a crisp veggie to strike the perfect balance in every bite

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