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

Download Recipe & Shopping List
Back

Share your creation today by sharing a picture to SNAP-Ed NY’s Instagram or Facebook page!

Facebook Instagram
Submit your review
1
2
3
4
5
Submit
     
Cancel

Create your own review

Grain Bowl
Average rating:  
 0 reviews

You May Also Like

In accordance with federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex (including gender identity and sexual orientation), religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity.

Program information may be made available in languages other than English.  Persons with disabilities who require alternative means of communication to obtain program information (e.g., Braille, large print, audiotape, American Sign Language), should contact the agency (state or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339.

To file a program discrimination complaint, a Complainant should complete a Form AD-3027, USDA Program Discrimination Complaint Form which can be obtained online at: https://www.usda.gov/sites/default/files/documents/USDA-OASCR%20P-Complaint-Form-0508-0002-508-11-28-17Fax2Mail.pdf, from any USDA office, by calling (833) 620-1071, or by writing a letter addressed to USDA. The letter must contain the complainant’s name, address, telephone number, and a written description of the alleged discriminatory action in sufficient detail to inform the Assistant Secretary for Civil Rights (ASCR) about the nature and date of an alleged civil rights violation. The completed AD-3027 form or letter must be submitted to:

MAIL
Food and Nutrition Service, USDA
1320 Braddock Place, Room 334
Alexandria, VA 22314; or

FAX
(833) 256-1665 or (202) 690-7442; or

EMAIL
FNSCIVILRIGHTSCOMPLAINTS@usda.gov

This institution is an equal opportunity provider.

Facebook-square Instagram Youtube

About

Translate »