Eat - October 8, 2018

No-Recipe Gluten-Free Grain Bowl With Sautéed Onions

I love a no-recipe required meal! Especially during the week when I have way too many things on my mind and way too many errands to run. Having a handful of meals you can prep in 15 minutes or less comes incredibly handy when the day went by too fast or when you’re just too tired to play in the kitchen.

If we’re completely honest, those are the days when we tend to eat our worst. That’s why I love a recipe built from staples like this one. All the ingredients needed are items most conscious eaters would have on hand.

This easy to throw together bowl comes packed with everything you want in a meal– protein, iron, folate, fiber, magnesium, beta-carotene, a ton of healthy fats, vitamin A, C, E, K, and various antioxidants. Which proves you don’t need to sacrifice health for convenience.

  • chopped kale
  • shredded purple cabbage
  • sliced carrots
  • brown rice or quinoa
  • blueberries
  • garlic sautéed mushrooms
  • sautéed onions
  • any simple dressing
  • kidney beans
  • gluten-free seed crackers
  • pumpkin seeds
  • hemp seeds
  • avocado

Step 1: If you’re like me, you batch cook, but if you don’t already have brown rice or quinoa cooked and ready to go, then you’ll want to start by making your grain. This time, when you’re cooking make enough for the rest of the week.

Step 2: While your cooking your grain chop the kale, shred the cabbage and slice the carrots. Combine these items in a bowl. You can also use a pre-mixed salad found at your local grocery store.

Step 3: Add the blueberries and then drizzle dressing on top of your kale mix. You can use a simple lemon and olive oil dressing or I love an Apple Cider Vinaigrette with this bowl. Massage the mix until the kale breaks down and softens. Set aside.

Step 4: While the kale marinates, you’ll want to sauté your mushrooms (if you don’t already have them premade) and then sauté fresh onions in oil.

Step 5: Open up a bag of premade organic beans. Rinse and drain.

Step 6: Combine your grain, kale mix and beans and toss with your hands.

Step 7: Add your sautéed mushrooms and sautéed onions then toss one more time with your hands. Combine your grain, kale mix and beans and toss with your hands.

Step 8: Break a handful of gluten-free crackers (made from nuts or seeds) into smaller pieces. Add hemp seeds and pumpkin seeds then sprinkle over the bowl.

Step 9: Drizzle a tiny bit more of dressing over the bowl. Add a halved avocado and enjoy!

I also refer to this bowl as the everything bowl because you can always add any veggie, bean or fruit to keep things interesting.

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Photography - Erica Allen
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