Two (7-ingredient) Grain Bowl recipes and a Creamy Garlic Sauce that packs in flavor. Meal prep these recipes for a quick weeknight dinner the whole family will enjoy. They're easy, healthy, and budget-friendly.
Sweet Potato Chickpea Grain Bowl
Roasted Lentil and Carrot Grain Bowl
Eating healthfully and deliciously is made easy with these two easy grain bowl recipes that can be meal-prepped together for the week. They're rich in plant-based protein, iron, and fiber.
This recipe was inspired by Easy One Pot Quinoa on this site, as well as this Best Vegetable Bowl recipe.
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๐ฉ๐ผโ๐พ Ingredients
- Cashews give the garlic sauce a creamy texture and add heart-healthy fats and a modest amount of protein.
- Chives add a mild onion flavor similar to leeks. They are rich in several nutrients and antioxidants.
- Roasted chickpeas with sweet potatoes and quinoa is the protein-vegetable-grain combination I typically use for this Grain Bowl recipe. However, I also make it will lentils, carrots, and rice on occasion. Both options are included.
See the recipe card for quantities.
๐ Substitutions
- Sweet potato and carrot- instead of sweet potato, you can use root veggies you already have on hand (parsnip, beet, turnips, potatoes)
- Chickpeas and lentils - use a different plant-based protein (cooked lentils, tofu, butter beans, tempeh)
- Quinoa and rice - Make Quinoa Rice instead and use it for both grain bowls. Or substitute with farro, brown rice, couscous, barley, millet, or a different grain of your choice
- Chives - the chives in the creamy garlic sauce can be replaced with a different herb (parsley, dill, basil, cilantro)
- Cashews - use firm silken tofu, or soaked almonds or sunflower seeds instead for the sauce
Add a drizzle of my homemade Easy 7-Minute Chili Crisp to pack in even more flavor. Visit my Veggie Bowls page for more Buddha Bowl ideas.
๐ How to Make Two Grain Bowl Recipes
Preheat the oven to 425ยบF. Cook the quinoa (or a grain of your choice) according to the directions on the packet.
Step 1. Transfer the sweet potatoes, and chickpeas to a large rimmed baking sheet. Toss with olive oil, garlic powder, and salt. Roast for 20 minutes, tossing halfway. Change the oven setting to grill or broil and cook for about 3 minutes more, or until the chickpeas are crispy.
Step 2.: Transfer cut carrot rounds, and cooked Puy lentils to a large rimmed baking sheet. Toss with olive oil, garlic powder, and salt. Roast for 20 minutes, tossing halfway. Change the oven setting to grill or broil and cook for about 3 minutes more, or until the carrots are crispy.
Step 3. Meanwhile, transfer the cashews, garlic, chives, lemon juice, and ยฝ cup water to a blender. Blend on high until smooth. Add more water as needed until the desired consistency. Season with salt, and more lemon juice to taste. Garnish with chopped fresh herbs.
Step 4. Combine the components. Serve with a generous drizzle of garlic sauce, and a sprinkle of nuts and seeds as desired. Or meal prep this recipe in advance and refrigerate in airtight containers for up to 5 days.
๐ก Expert Tips
- For the sweet potato chickpea grain bowl recipe, place the chickpeas and sweet potatoes in a single layer on the baking sheet. Do not overcrowd them or they will not brown and crisp evenly. Broil for about 3 minutes once the sweet potatoes are done cooking for extra crispy chickpeas. For even crispier chickpeas, dry them between the layers of a kitchen or paper towel before seasoning.
- For the lentil and carrot grain bowl recipe, use Puy, French, or green lentils. These hold their shape better than other lentil varieties. Cook the lentils until al dente before roasting them. Do not overcook them or they will be mushy.
- Make Quinoa Rice instead and use it for both grain bowls.
- Storage: Refrigerate the sauce and cooked Grain Bowl ingredients in two separate airtight containers for up to 5 days. Serve the bowls warm or chilled.
๐๐ฝโโ๏ธ Recipe FAQs
For a complete and balanced meal, it should contain the following 5 components: whole grains, veggies, protein, a dressing with heart-healthy fats, and toppings such as nuts, seeds, herbs, or sprouts.
Grain bowls are about balancing the different types of food that you eat, and not eating too much of any one thing. They are also known as bliss bowls, nourish bowls, or power bowls, and are a healthy one-dish meal.
Chickpeas are very healthy. They are rich in vitamins, minerals, protein, and fiber. These characteristics may support weight management, blood sugar regulation, and brain health while reducing the risk of chronic diseases including heart disease and cancer.
๐ฝ Related Recipes
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๐ Recipe
Grain Bowls Recipe
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Ingredients
For the Sweet Potato Chickpea Grain Bowl:
- ยพ cup uncooked quinoa
- 1 (15-ounce) can chickpeas drained and rinsed (or 1 ยฝ cups cooked)*
- 2 medium sweet potatoes cut into ยฝ-inch pieces*
For the Roasted Lentil and Carrot Grain Bowl:
- 4 medium carrots cut into ยฝ-inch rounds
- 1 cup cooked Puy lentils or green lentils
- ยพ cup dry rice
For both grain bowls:
- Drizzle of olive oil
- Dash of garlic powder
- Dash of onion powder
- Salt to taste
For the Creamy Garlic Sauce:
- 1 cup raw cashews soaked in boiled water for 10 minutes, or overnight, drained
- 3 cloves garlic
- 7 chives plus more for garnish*
- 2 tablespoons lemon juice plus more to taste
Instructions
- Preheat the oven to 425ยบF.
- Cook the quinoa according to the directions on the packet. Cook the rice according to the packet directions.
- Roast veggies and protein: Transfer the sweet potato and chickpeas to a large rimmed baking sheet. Toss with olive oil, garlic powder, and salt. Transfer the cooked lentils and carrots to a second large rimmed baking sheet. Toss with olive oil, garlic powder, and salt.Roast for 20 minutes, tossing halfway. Change the oven setting to grill or broil and cook for about 3 minutes more, or until the chickpeas are crispy and the carrots fork tender.
- Make the sauce: Meanwhile, transfer the cashews, garlic, chives, lemon juice, and ยฝ cup water to a blender. Blend on high until smooth. Add more water as needed until the desired consistency. Season with salt, and more lemon juice to taste. Garnish with chopped fresh herbs.
- Combine sweet potatoes, chickpeas, and quinoa. Serve with a generous drizzle of garlic sauce.Combine carrots, lentils, and rice. Serve with a generous drizzle of garlic sauce.
Notes
- Place the chickpeas and sweet potatoes, and the carrots and lentils, in a single layer on the baking sheet. Do not overcrowd them or they will not brown and crisp evenly. Broil for about 3 minutes once the sweet potatoes are done cooking for extra crispy chickpeas.
- Make Quinoa Rice instead and use it for both grain bowls.
- Storage: Refrigerate the sauce and bowl ingredients in two separate airtight containers for up to 5 days. Serve the bowl warm or chilled.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Neena Chandiramani says
Lovely ๐ฅฐ combination of ingredients!
Nisha Melvani says
Thank you. Enjoy:)