Makes: 6 servings

Whole Grain Bowl

Whole grains, such as brown rice and quinoa, are delicious and versatile and full of vitamins, minerals and fiber.

Prep Time: 20 minute

Cook Time: approximately 35 minutes

Ingredients

  • 1 cup brown rice
  • 1/2 cup quinoa
  • 3 cups water
  • 1/4 cup chickpeas
  • 1/4 cup broccoli (frozen or fresh)
  • 2 medium carrots (1 cup)
  • 1 teaspoon garlic powder
  • 2 Tablespoons basil
  • 1 Tablespoon oregano
  • 2 Tablespoon low-fat cheese (optional)
Serving Size: 1 Cup
 
Nutrients Amount
Calories 120
Total Fat 2 g
Saturated Fat 1 g
Sodium 260 mg
Total Carbohydrate 20 g
Dietary Fiber 01g
Total Sugars 1 g
Added Sugars included 0 g
Protein 2 g

Directions

  1. Wash hands
  2. Measure 3 cups of water in a pot, cover the pot until water is boiling.
  3. Rinse the brown rice and quinoa in colander before cooking.
  4. Once water is boiling, add brown rice and cook at medium heat for 40 minutes.
  5. When brown rice is halfway cooked, add 1/2 cup of quinoa, stir.
  6. Add salt, garlic and oregano.
  7. After rice and quinoa are cooled, you can build your grain bowl.
  8. Add layers of vegetables and optional low fat cheese.

Source: teamnutrition.usda.gov

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