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

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

Submit your review
1
2
3
4
5
Submit
     
Cancel

Create your own review

Grain Bowl
Average rating:  
 0 reviews

You May Also Like

This material was funded by U.S. Department of Agriculture’s (USDA) Supplemental Nutrition Assistance Program (SNAP). In accordance with Federal civil rights law and USDA civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA.

Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), 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. Additionally, program information may be made available in languages other than English.

To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at: How to File a Complaint, and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA:

U.S. Department of Agriculture
Office of the Assistant Secretary for Civil Rights
1400 Independence Avenue, SW
Washington, D.C. 20250-9410;
fax: (202) 690-7442; or
email: program.intake@usda.gov.

This institution is an equal opportunity provider.
Click to view the Full Nondiscrimination Statement

Translate »