Скачать или смотреть Make a Grain Bowl | Healthy and Easy

Make a Grain Bowl | Healthy and Easy

Grain Bowls are delicious, healthy, and so flavorful! A great grain bowl is easy to prepare and made with few ingredients that pair well together in color, texture, and flavor. Tapping into Mexican cuisine, cumin, oregano, cilantro, and lime are the key ingredients to spice up this bowl! You will love the combination of farro as the grain, and the nutritious toppings of an arugula and tomato salad, black beans, roasted bell peppers, corn and green chilies and a roasted red onion flower in the center! Watch the cooking video for all the cooking tips included!

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❓ Eat Color with Claudia Cooking channel is about cooking healthy and colorful meals! I'll also show you how to cook authentic Italian dishes, make things from scratch and adjust ingredients to keep dishes low in preservatives!

Ingredients:

Farro:
1 cup farro
3 cups vegetable broth
1 teaspoon salt
1/3 cup fresh trimmed cilantro
Zest of one lime
Juice of one lime
¼ teaspoon cumin
¼ teaspoon garlic powder

Roasted Bell Peppers:
3 bell peppers seeded and sliced into strips (a red, green, and orange)
2 tablespoons olive oil
¼ teaspoon oregano
½ teaspoon salt

Red Onions:
4 small red onions
3-4 tablespoons balsamic vinegar
2-3 tablespoons olive oil
2 teaspoons salt

Arugula and Tomato Salad:
4 cups arugula
1 tomato chopped
2 tablespoons olive oil
2 tablespoons lime juice
1 teaspoon cumin
dash of red pepper flakes
¼ cup shredded Monterey jack cheese
salt and pepper to taste

Black Beans:
2 cans rinsed and drained black beans
¼ cup diced onions
1 tablespoon olive oil
1 cup water
¼ teaspoon cumin
¼ teaspoon oregano
Salt and pepper to taste
1/3 cup cilantro

Corn and Green Chilies:
16oz. frozen corn
2 cans green chilies
1 tablespoon butter
¼ cup diced onions
Salt and pepper to taste
1/3 cup shredded Monterey jack cheese

Recipe:

To Make Farro:

Rinse and drain one cup of farro.

In a medium size saucepan heat 3 cups of vegetable broth with the drained farro. Add salt and bring to a boil.

Lower temperature and simmer, uncovered, for 30 minutes or until all liquid is absorbed.

Stir farro and add 1/3 cup of cilantro, zest and juice of one lime, cumin, garlic powder, black pepper and salt.

Stir and serve.

To Make Roasted Bell Peppers:

Wash, seed, and slice a green, red and orange bell pepper.

In a bowl mix with olive oil, oregano, and salt. Stir.

Spread peppers onto a baking sheet.

Bake on 425 degrees for 30 minutes or until soft and caramelized.

To Make Red Onion Flowers:

Peel onions.

Trim both sides of onions.

Place in a bowl with the root side up.

Drizzle with balsamic vinegar and olive oil. Let sit for 10 minutes.

Roll and stir the onions in the balsamic vinegar and olive oil.

Transfer the onions to a square Pyrex dish or casserole pan. Root side up.

Drizzle the remaining balsamic vinegar and oil onto the onions.

Liberally sprinkle the tops with salt.

Cover and bake on 400 degrees for 30 minutes.

Uncover and cook an additional 10 minutes.

While the onions cool, gently spread the petals out to resemble a flower.

To Make Arugula and Tomato Salad:

To make the dressing combine olive oil, lime juice, cumin, red pepper flakes, salt, and pepper. Stir and set aside until ready to serve the salad.

In a salad bowl combine arugula and tomatoes. Stir.

When ready to serve, add dressing and cheese.

To Make Black Beans:

Drain and rinse beans.

In a medium sized saucepan, drizzle in a tablespoon of olive oil over medium high heat.

Add in diced onions, cumin and oregano and sauté for 3-5 minutes or until translucent.

Add one cup of water, black beans, salt, and pepper to taste and stir.

Let simmer for 5-10 minutes until heated through.

When ready to serve add 1/3 cup chopped cilantro and stir.

To Make Corn and Green Chilies:

Melt a tablespoon of butter in medium skillet over medium heat.

Sauté ¼ cup of diced onions for 3-5 minutes or until translucent.

Add in both cans of diced green chilies. Sauté for 3 minutes. Add salt and pepper.

Stir in frozen corn and simmer for 10 minutes or until heated through.

Add Monterey jack cheese. Stir and serve.

To Prepare Grain Bowl:

Spread a serving of farro on the bottom of a wide bowl.

Divide the bowl into 4 sections and place a heaping tablespoon or more of each in clockwise order: arugula and tomato salad, black beans, roasted peppers, corn.

Place the red onion flower in the center.

Scatter chopped cilantro in the center of the flower.

Serve and enjoy!

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