A Must-Try Grain Bowl

Added Apr 23 2018 to Meals
Serves: Makes 1 Grain Bowl
This hearty, flavourful, colourful dish has everything you are looking for in a meal.
  • This hearty, flavourful, colourful dish has everything you are looking for in a meal. : Laurie Barker Jackman
Ingredients
  • 1 cup freekeh, cooked (or other whole grain of your choice)
  • ½ cup red cabbage, shredded
  • ½ cup red pepper, sliced
  • ¼ cup matchstick carrots
  • ¼ cup edamame
  • 1 Tbsp peanuts, chopped
  • ½ cup smoked salmon
  • ¼ cup peanut butter
  • 2 Tbsp hoisin sauce
  • 2 Tbsp lime juice
  • ½ tsp sesame oil
  • 1 Tbsp water
  • Grated fresh ginger, to taste
Nutritional Information
Nutrition Information for 1 Grain Bowl
Calories
342
Fat
10g
Sodium
550mg
Carbohydrate
40g
Fibre
13g
Protein
27g
Preparation

1. To cook freekeh, boil 2.5 cups of water (you can use water or a vegetable broth).  Add 1 cup freekeh, stir, cover and simmer for 15 minutes. Remove from heat and let stand for 5 minutes. This will make 3 cups of freekeh – if you are not making more than 1 serving you can freeze for later meals.
2. In a bowl, top 1 cup of cooked freekeh with cabbage, red pepper, carrots, edamme, peanuts and smoked salmon.
3. For the peanut sauce - in a small bowl, whisk together peanut butter, hoisin, lime juice, sesame oil, water and ginger.  Pour about 1 Tbsp over the top of your grain bowl.

Laurie

Laurie's Tip

If you have never tried freekeh – now is your chance with this easy recipe and I think you will fall in love!  Freekeh is an ancient grain, in short it is wheat.  It is harvested when it is young and then roasted.  You are left with a firm, slightly chewy grain with a nutty and smoky flavour.  The peanut sauce tastes great on top!  1 Tbsp will add about 60 calories, 3.5g fat, 5g of carbohydrate, 0.6g fibre, 2.5g protein and 112mg of sodium.  Hope you enjoy!

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Who Is Laurie Barker Jackman?

I am super passionate about helping people understand the science of food and making it work for them. I love coming up with healthy and tasty meals for my family and sharing them with you!

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Have a question? Need nutrition advice? Want a meal plan designed just for you? Just ask me!

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