Greens and Ancient Grains Salad Bowl
You will love the variety of flavors in this Greens and Ancient Grain Bowl. This recipe features nutrient-rich kale, crisp cucumber, and a zesty green cashew dressing served over your favorite ancient grain, such as quinoa or farro, and topped with your protein of choice, like Easy Baked Tofu, beans, or baked tempeh. This recipe is vegan, gluten-free, and totally delicious.
What is an Ancient Grain Bowl?
An ancient grain bowl is a versatile dish that combines ancient grains like quinoa, kamut, or farro with fresh veggies, a protein source, and a flavorful dressing. It’s a nutrient-packed, customizable meal perfect for any diet.
Why You’ll Love This Recipe
This Greens and Ancient Grain Bowl is a wholesome, customizable dish that’s packed with vibrant flavors, nourishing ingredients, and endless possibilities to suit your taste and lifestyle.
- Dietitian-Approved Balance: Packed with ancient grains, fresh greens, and plant-forward ingredients, this bowl delivers the perfect mix of fiber, protein, and flavor for a satisfying, nutrient-rich meal.
- Flexitarian Versatility: Whether you add soft boiled eggs, roasted chickpeas, grilled shrimp or salmon, this recipe adapts seamlessly to your dietary preferences.
- Batch Cooking Made Easy: Prep grains like farro, kamut, or quinoa in advance for quick and delicious meals throughout the week.
Ingredients For This Ancient Grains Bowl Recipe
The ingredients for this Greens and Ancient Grain Bowl are a perfect blend of fresh greens, hearty grains, crunchy veggies, and a zesty dressing, making it a balanced and flavorful meal that’s easy to customize.
- Leafy Greens: A nutrient-packed base with arugula and baby spinach. Swap in kale, Swiss chard, or other greens for variety.
- Grains: Cooked quinoa and rice, or experiment with farro, sorghum, or kamut for added texture and nutrition.
- Fresh Veggies: Crisp cucumber, radish, and green pepper add crunch and vibrant color. Swap in seasonal produce for variety.
- Herbs and Green Onion: Fresh parsley, cilantro, and green onion bring brightness and a boost of antioxidants.
Green Goddess Inspired Cashew Dressing Ingredients
- Raw Cashews (½ cup, soaked) – A dairy-free way to achieve a rich and creamy dressing. Cashews bring healthy fats, protein, and a velvety texture.
- Water (¼ cup, adjust as needed) – Helps blend everything smoothly while keeping the consistency just right.
- Lemon Juice (2 tablespoons) – Brightens up the dressing while providing vitamin C and balancing the flavors.
- Rice Wine Vinegar (1 tablespoon) – Adds a mild tanginess and balances the dressing’s flavors.
- Olive Oil (1 tablespoon) – A source of heart-healthy monounsaturated fats that enhances the dressing’s silkiness.
- Garlic (1 clove) – Brings depth of flavor
- Fresh Parsley (½ cup) – Earthy and fresh with antioxidants that support detoxification.
- Fresh Cilantro or Basil (¼ cup) – Adds a burst of herbal goodness that complements the greens.
- Chives (2 tablespoons) – Subtly oniony with a delicate texture that blends perfectly into the dressing.
- Tarragon (1 tablespoon, optional) – A traditional Green Goddess ingredient that brings a very slight licorice-like flavor.
- Dijon Mustard (1 teaspoon) – Helps emulsify the dressing while adding a tangy bite.
- Maple Syrup or Honey (½ teaspoon, optional) – A touch of natural sweetness to balance the acidity.
Other Optional Additions
- Easy Baked Tofu: A plant-based protein source with all nine essential amino acids.
- Store-bought Rotisserie Chicken
- Homemade Roasted Chicken Breast
- Grilled Shrimp
- Tuna Salad
- Smoked Trout or Salmon
How to Make This Dietitian-Approved Bowl
- Cook the Grains: Prepare grains according to package instructions. Cook extras for easy meal prep.
- Make the Dressing: Whisk together dressing ingredients, adjusting seasoning as needed.
- Assemble the Bowl: Combine greens, grains, veggies, herbs, and protein in a large bowl.
- Dress It Up: Drizzle with the cilantro cashew dressing and gently toss to coat.
- Garnish and Serve: Add toasted nuts, seeds, crunchy lentils, fresh herbs, or citrus juice for extra flair.
Customizations and Variations
This Greens and Ancient Grain Bowl is endlessly customizable, making it easy to tailor to your taste, dietary preferences, and seasonal ingredients.
- Grains: Mix and match hearty whole grains options like brown rice, farro, red quinoa, kamut, or wheat berries for variety and texture.
- Veggies: Add roasted sweet potatoes, shaved Brussels sprouts, snow peas, red onion, or sweet red bell peppers for extra crunch and flavor.
- Protein: Keep it plant-based with black beans, chickpeas, tempeh, or Easy Baked Tofu. For flexitarian options, try poached eggs or grilled salmon.
- Dressings: Swap the cashew dressing for Creamy Cashew Caesar, Spicy Cashew Dressing, a creamy avocado dressing, tahini-based dressing. or a cilantro olive oil pesto.
- Toppings: Finish with avocado pieces, sun-dried tomatoes, toasted nuts, seeds, crispy lentils, or pumpkin seeds for a satisfying crunch.
- Flavor Boosts: Brighten the dish with a squeeze of fresh lemon or lime juice or add sautéed portobello mushrooms for an earthy twist.
Why This Recipe is Dietitian-Approved
This Greens and Ancient Grain Bowl is RD-approved because it combines nutrient-dense ancient grains, fresh greens, and plant-based proteins to provide a balanced meal rich in fiber, vitamins, minerals, and healthy fats. The colorful mix of fresh veggies and toppings makes this a truly beautiful bowl that is as nourishing as it is visually appealing.
- Nutrient-Packed: Ancient grains like quinoa, farro, and kamut provide fiber, vitamins, and minerals for overall health.
- Balanced Protein: Plant-based proteins like quinoa or chickpeas pair with lean animal proteins for a complete meal.
- Customizable: Easily adaptable to vegetarian, vegan, or flexitarian diets without sacrificing flavor.
- Greens Galore: A mix of fresh greens boosts antioxidants and essential nutrients.
- Satisfying: Fiber, protein, and healthy fats keep you full and energized.
This Greens and Ancient Grain Bowl is a blank canvas for balanced, nutritious, and delicious meals. Whether you’re vegan, flexitarian, or just looking for a wholesome recipe, this bowl is perfect for meal prep or a satisfying weeknight dinner.
Other Recipes You’ll Love
Green Goddess Grain Bowl with Winter Greens & Cashew Dressing
Ingredients
- 2 cups arugula
- 2 cups baby spinach
- 2 cups cooked grains one or more combination of grains such as quinoa, rice, sorgum, farro, etc
- 1 cup cucumbers, sliced into half moons
- 1 watermelon radish, cut into matchstick sized bites or 4 small-medium sized radishes sliced
- 1 green pepper, diced
- 1/4 cup chopped cilantro or basil
- 1/4 cup chopped flat leaf parsley
- 4 green onions, chopped
Cashew Dressing
- ½ cup cashews
- ¼ cup water
- 2 tbsp lemon juice
- 1 tbsp rice vinegar or apple cider vinegar
- 1 tbsp olive oil
- 1 clove garlic
- 1 tsp honey or maple syrup
- 1 tsp dijon mustard
- ¼ cup parsley
- ¼ cup cilantro or basil
- 2 tbsp chives or green onion
- 1 tbsp tarragon optional but gives the classic green goddess flavor
Instructions
Prepare Cashew Dressing
- Add all ingredients to a high-speed blender or food processor. Blend until smooth and creamy.
- Add more water for a thinner dressing or extra cashews for a thicker consistency. Adjust seasoning if needed. Store in an airtight container in the fridge for up to 5 days.
Assemble The Bowls
- Divide cooked grains among four bowls. Top with greens, fresh herbs, green onions, bell pepper, and watermelon radish.
- Pour the creamy cashew dressing over each bowl, toss lightly, and enjoy immediately.
Notes
Nutrition
Hi, I’m Sarah Harper, a Registered Dietitian Nutritionist passionate about cooking, eating, and sharing all things food! At The Addy Bean, you’ll find a variety of flexitarian recipes designed to inspire and empower you to explore the delicious world of plant-based eating. My mission is to make plant-forward meals approachable, enjoyable, and part of your everyday life!
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