Healthy Grain Bowl Recipe

Here’s a healthy grain brown recipe that you can use for a tasty make-ahead lunch.
This Buffalo cauliflower grain bowl is a delicious and healthy alternative to traditional Buffalo wings, packing plenty of gut-healthy fiber and plant-based protein. It features a variety of fresh and colorful vegetables on a bed of precooked brown rice to keep prep speedy. Feel free to swap out the rice for another whole grain.

This Buffalo Cauliflower Grain Bowl is a delicious vegetarian twist on a game-day favorite. Fiber-filled brown rice provides a base for the bowl. Slightly crispy chickpeas complement tender, meaty cauliflower, while both take a bath in spicy hot sauce.
And the bright, herbaceous ranch-type sauce enrobes the snappy celery and carrots and complements the creamy, heart-healthy avocado. Keep reading for expert tips, like how to get crispy chickpeas.

Tips for Healthy Grain Bowl Recipe from EatingWell Kitchen

These are the key tips we learned while developing this healthy grain bowl recipe and testing it in our Test Kitchen to make sure it works, tastes great and is good for you too!

• Using fresh cauliflower (not frozen) is very important for the texture of this dish. Cutting it into small florets provides more surface area for the sauce, making it more satisfying and easier to eat.

• Patting the chickpeas dry before combining them with the other ingredients helps to ensure they get crispy in the oven.

• Add cherry tomatoes, shredded red cabbage or any other vegetables you have on hand to your bowl.

• You can substitute the brown rice with another whole grain, such as amaranth, quinoa or farro.

Recipe for Buffalo Cauliflower Grain Bowl

Ingredients (makes 4 servings)

• 5 cups fresh cauliflower florets
• 1 (15-ounce) can no-salt-added chickpeas, rinsed and patted dry
• 3 tablespoons extra-virgin olive oil
• ¼ teaspoon salt
• 4 tablespoons Buffalo-style hot sauce
• ½ cup whole-milk plain strained (Greek-style) yogurt
• 3 tablespoons water
• 1 tablespoon lemon juice
• ½ teaspoon dried parsley
• ½ teaspoon dried chives
• ½ teaspoon dried dill
• ¼ teaspoon garlic powder
• 2 (8.8-ounce) packages precooked microwaveable brown rice
• 1 large carrot, peeled
• 1 avocado, sliced
• 1 cup thinly sliced celery

Directions

1. Preheat oven to 475°F. Line a large rimmed baking sheet with parchment paper.

2. Trim 5 cups cauliflower florets into 1- to 1½-inch pieces; place in a medium bowl. Add 1 (15-ounce) can chickpeas, 3 tablespoons oil and ¼ teaspoon salt; toss until evenly coated. Spread in a single layer on the prepared baking sheet. Roast, undisturbed, until the cauliflower is tender and the chickpeas are starting to crisp, 15 to 20 minutes.

3. Return the cauliflower and chickpeas to the bowl. Add 4 tablespoons hot sauce; toss until evenly coated. Spread in a single layer on the baking sheet. Roast, undisturbed, until slightly crisp and browned, about 10 minutes.

4. Meanwhile, whisk ½ cup yogurt, 3 tablespoons water, 1 tablespoon lemon juice, ½ teaspoon each dried parsley, dried chives and dried dill and ¼ teaspoon garlic powder together in a medium bowl until smooth and creamy. Microwave 2 (8.8-ounce) packages rice according to package directions. Lay 1 carrot flat on a cutting board. Create 1½ cups ribbons using a vegetable peeler, rotating the carrot as needed. (Reserve any remaining carrot for another use.)
5. Divide the rice among 4 bowls. Top the bowls with the cauliflower mixture, carrot ribbons, 1 avocado, 1 cup celery and the dressing.