Start here if you’re new to grain bowls:

• Learn the basic formula
• Jump to easy recipe ideas

I know it’s going to be an excellent week when I’ve got all of my grain bowl components prepped and in the fridge for fast, easy, and healthy meals all week long.

If Grain Bowls look intimidating to you or you’re just not sure how to build one, or if you’re looking for new buddha bowl ideas, this is the article for you! My aim is to include loads of options and inspiration – I want to bowl you over with grain bowl ideas! I know, I know, that was a stretch. Carrying on …

What is a Grain Bowl?

Grain bowls aren’t actually new – they’re more like a modern name for a very classic way of eating: building a meal around a grain, then adding vegetables, protein, and sauce.

Across many food cultures, this “base + toppings” structure has existed for centuries. In Asia, it shows up in rice bowls like bibimbap. In the Mediterranean and Middle East, it appears in grain-and-legume-based meals paired with vegetables, herbs, and yogurt or tahini sauces. Worldwide, people have long combined starches, vegetables, and proteins in a single bowl.

What is on the newer is the Western “grain bowl” trend, which grew popular in the 2010s along with interest in meal prep, plant-based eating, and customizable “build-your-own” meals. The appeal is simple: grain bowls are flexible, balanced, and endlessly adaptable.

What is a Buddha Bowl?

A Buddha Bowl is essentially a grain bowl but vegetarian or vegan. It’s more veggie-forward and often served cold or room temp, which makes it even easier to prep ahead (no reheating when serving!)

But why is it called a Buddha Bowl? Apparently because a full bowl resembles the rounded “belly-like” appearance of Buddha. It could also be because it’s connected loosely to Buddhist-inspired vegetarian eating traditions.

Why You’ll Love Grain Bowls

• Perfect for meal prep – I’ll often prepare a grain, roast a vegetable, clean some greens, and make a sauce, then keep the components in the fridge. Then it’s just a matter of opening a can of beans, chopping up an avocado or another veg, and assembling the bowl.
• Solves the lunch conundrum – I don’t know if it’s just me, but lunch is the most difficult meal of the day! It’s so hard to come up with healthy vegetarian options that come together quickly (it’s the time of day when I have the smallest amount of time). So when I’ve got grain bowl ingredients prepped and ready, lunch is a breeze.
• SO easy – Once you have the components prepped, it’s super easy to assemble grain bowls for quick nutritious meals.
• Endlessly customizable – Hate kale? Swap in some arugula! Not a fan of tofu? There are plenty of other protein options available! It’s super easy to create your very own “house” grain bowl that is fine-tuned to your tastes.

How to Make A Grain Bowl

1. First, add your grain base.
2. Next, arrange the main veggie(s) to the side.
3. Add the protein.
4. Pile on the greens.
5. Add toppings and garnishes.
6. Drizzle with sauce.
7. Devour!

Easy Grain Bowl Recipe Ideas

With all of the ingredient options available to you, the combos are pretty much endless. But here are some of my favorites:

Sweet Potato & Chickpea Grain Bowl

Quinoa with roasted sweet potatoes, chickpeas, shredded kale, and a delicious green goddess dressing, lots of pickled red onions, pepitas, creamy avocado, and micro-greens.

Black Bean & Sweet Potato Grain Bowl

Brown rice topped with crisp lettuce, black beans, roasted sweet potatoes, avocado, and cilantro lime dressing. Pepitas are a great addition too!

Mediterranean Grain Bowl

Rice, farro, or bulgur with roasted or fresh red bell peppers, cucumber, spinach, and chickpeas with crumbled feta and Kalamata olives. Drizzle with Greek salad dressing or Tzatziki sauce, or add a generous dollop of hummus.

Peanut Thai Veggie Grain Bowl

On a base of brown rice, add crispy pan-fried tofu, fresh spinach, steamed broccoli, and sliced bell peppers. Drizzle with peanut sauce and garnish with salted peanuts.

Veggie Sushi Grain Bowl

Seasoned rice with carrots, cucumbers, avocado, edamame, sesame seeds, and sesame-wasabi dressing. Yum!

Meal Prepping Grain Bowls

One of the best things about buddha bowls? They’re perfect for meal prep.

I pick a protein and a grain, and start with prepping those. Place them in an airtight container and place them in the fridge, then prep your veggies. Store those in the fridge, and whip up some sauce. Place that in a jar or container. Now you have a whole grain bowl meal prep kit on your refrigerator shelf for super easy lunches and dinner all week long!

I hope that having more information about how to make a grain bowl is inspiring to you! I just love that they’re so great for meal prep and are so easy to customize to match any craving I might have. Here’s to beautiful Buddha bowls in your future!

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Grain Bowl Formula (How to Build a Perfect Buddha Bowl)

Grain bowls (also known as Buddha Bowls) are my favorite way to make sure I'm getting a good amount of veggies and fiber in my diet. They're full of nutrients, ridiculously satisfying, perfect for prepping ahead of time, and endlessly customizable!

Course dinner, lunch

Diet Vegan, Vegetarian

Keyword buddha bowl, grain bowl

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 bowl

Author Kare

Ingredients

1/2 cup grain base (choose one)

• rice white or brown
• farro
• quinoa not a grain but a seed that acts like a grain
• bulgur
• couscous a pasta, but behaves like a grain
• buckwheat

3/4 cup protein (choose one)

• tofu baked tofu, pan-fried tofu, or air-fryer tofu
• edamame
• chickpeas
• black beans
• white beans like navy beans or cannellini beans
• cooked lentils
• peas
• chopped hard-boiled eggs

1 cup veggies (1/2 cup roasted or fresh veg + 1/2 cup greens)

• roasted sweet potatoes
• roasted butternut squash
• roasted cauliflower
• roasted broccoli
• roasted carrots
• sliced cucumbers
• shredded raw carrots
• cherry tomatoes
• sliced bell peppers
• baby arugula
• baby spinach
• shredded kale
• shredded cabbage
• shredded romaine lettuce
• mixed spring greens

1/4 cup garnish/toppings (choose one or more)

• avocado
• pickled red onions
• fresh herbs
• cheese if dairy is ok
• micro-greens
• pumpkin seeds
• sunflower seeds
• sesame seeds
• hemp seeds
• chopped nuts
• olives

3 tablespoons sauce/dressing (choose one)

• lemon tahini sauce
• green goddess dressing
• cilantro lime sauce
• pesto
• peanut sauce
• vinaigrette

Instructions

• Place the grains in a medium-size serving bowl. Arrange the protein, veggies, greens, and garnish/toppings over the grains. Drizzle with dressing and serve.

Notes

Cooking time is basically just for assembly, not for cooking individual components. 

The post Grain Bowl Formula (How to Build a Perfect Buddha Bowl) appeared first on Kitchen Treaty.

This carrot and coconut milk soup is pretty similar to this beautifully simple roasted carrot soup recipe, but with a few more ingredients for added flavor AND a hearty swirl of quinoa for a bit of heft and protein.

It’s lightly spiced, deliciously smooth, and surprisingly hearty.

Why Roast Carrots for Carrot Soup?

Roasting veggies creates magic – we all know this. It caramelizes the sugars in veggies – especially root vegetables like carrots – squeezing out all of the flavor it can.

When creating this soup recipe, I asked myself – is it REALLY necessary to roast the carrots? Because if we can save having to wash a baking pan and make it all in one pot, I’m all for the efficiency.

So I made two batches side-by-side – one with roasted carrots, and one that skips the roasting step, instead cooking the carrots directly in the soup. And you know what? Both were good, but the roasted version was markedly better. It just simply had far more depth of flavor – a little sweeter, a little earthier, and a lot more “get my spoon back in there, I want more.”

Verdict? Roast those carrots for extra deliciousness. But if you don’t want to, you’ll totally be okay.

For this carrot soup recipe, we have the following ingredients:

• Carrots – shocking, I know!
• Onion
• Garlic
• Ginger
• Curry powder – just enough for some lightly spiced flavor
• Vegetable broth
• Coconut milk
• Salt & pepper
• Quinoa!

To make it, you roast the carrots and make the quinoa. While those are cooking, you sauté the aromatics and get the broth going. Puree, add coconut milk, ladle into bowls, and add spoonfuls of cooked quinoa to the finished version.

For this recipe, I was inspired by this carrot soup recipe from BBC Good Food and by the Spiced Carrot & Red Pepper Soup with Couscous recipe in the Smitten Kitchen Everyday cookbook (affiliate link; worth the price for the red lentil soup recipe alone). I loved the idea of a carrot soup with a swirl of grain-like pasta. I thought I’d try quinoa for the added protein quotient, and there is just something really satisfying about the mix of the two.

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Creamy Roasted Carrot Soup with Coconut Milk & Quinoa

You'll want to reach for this velvety smooth, luxuriously creamy, lightly spiced soup time and again this season. Dress it up with quinoa or any grain or pasta you like!

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Servings 6

Calories 262kcal

Author Kare

Ingredients

For the roasted carrots

• 1 pound carrots peeled and cut into 1-inch pieces
• 2 teaspoons olive oil
• Pinch salt and pepper

For the quinoa

• 1/4 cup red quinoa white quinoa works too
• 1/2 cup water

For the rest of the soup

• 1 tablespoon olive oil
• 1 medium yellow onion diced
• 3 medium garlic cloves minced
• 1 teaspoon mild curry powder or your favorite curry powder
• 3 cups low-sodium vegetable broth plus a bit more for thinning the soup if you prefer
• 1 tablespoon fresh minced ginger
• 14 ounces canned coconut milk 1 can; full fat
• 1/2 teaspooon kosher salt plus more to taste
• 1/4 teaspoon freshly ground black pepper plus more to taste

For garnish

• a few springs of parsley, chopped optional

Instructions

Roast the carrots

• Preheat oven to 400 degrees Fahrenheit (204 degrees Celsius). Spread the carrots on a large baking sheet and drizzle with the 2 teaspoons oil and a pinch each of salt and pepper. Toss with your hands or a spatula to coat the carrots evenly and roast until tender and dark golden brown on the portions of carrots that are touching the pan, about 30 minutes. Remove from oven and set aside.

Cook the quinoa

• Rinse the quinoa well and drain water. Place in a small saucepan and add the 1/2 cup water. Put over medium heat and bring to a boil. Reduce to a simmer and cover. Cook until fluffy and tender, about 15 minutes. Alternatively, cook according to package instructions.

Make the soup

• You can start this while the carrots are roasting and the quinoa is cooking.
• Place a large soup pot over medium-low heat. Add the olive oil. When hot, add the onion and a little pinch of salt. Cook, stirring occasionally, until onions are tender, about 8 minutes.
• Add the garlic and curry powder. Cook, stirring constantly, for one minute.
• Add the vegetable broth and the ginger and cook until the ginger is tender, about 5 minutes.
• At this point, if your carrots are done roasting, you can add them to the soup. Otherwise, remove the soup from the heat until your carrots are roasted.
• Once the carrots are done, transfer them to the pot. Working in batches with a blender or using an immersion blender, puree the soup until smooth. Return to the soup pot (if necessary).
• Stir in the coconut milk. Increase heat to gently heat the soup to your desired temperature.
• Taste and add more salt and pepper if desired. If you prefer a thinner soup, you can add more broth at this time. I like this one a bit on the thicker side – like a thin queso – so it will have enough heft to hold the quinoa on top.

Serve

• To serve, ladle soup into bowls and add 2 tablespoons of quinoa to the center. Stir around the edges if desired to help incorporate the quinoa (and because it is kind of fun and looks pretty!) Top with a bit of chopped parsley if desired and serve.

Notes

You can serve this without the quinoa or try rice, couscous, farro, or another grain or pasta that strikes your fancy. 

Nutrition

Serving: 1cup | Calories: 262kcal | Carbohydrates: 20g | Protein: 4g | Fat: 20g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 97mg | Potassium: 501mg | Fiber: 5g | Sugar: 7g | Vitamin A: 12635IU | Vitamin C: 8mg | Calcium: 49mg | Iron: 2mg

The post Creamy Roasted Carrot and Coconut Milk Soup with Quinoa appeared first on Kitchen Treaty.

Table of Contents

• The Story Behind the Recipe
• Creating the Recipe
• Herbed Quinoa & Wild Rice Stuffing Ingredients
• How to Make It
• Tips for Success
• More Stuffing Recipes

• Jump to the Full, Printable Recipe
• Read Comments & Reviews

The Story Behind the Recipe

This totally delicious wild rice quinoa stuffing recipe is a completely vegan AND gluten-free stuffing. Perfect for when you have vegans, vegetarians, and gluten-freers at the table, but you want to serve food that EVERYONE will love. This one fits the bill!

I first shared this wild rice stuffing here five years ago and it’s been one of my top-viewed Thanksgiving recipes ever since.

Stuffing is indeed one of my favorite things about Thanksgiving. Buttery, crunchy chunks of bread – what’s not to love? But sometimes it’s nice to shake things up a bit.

So I thought I’d create a rice-based, gluten-free stuffing with all of the traditional stuffing flavors we love. Something that’s a little more dense and hearty – a vegetarian (and vegan!) stuffing that’s naturally gluten-free, too.

Why not cover all of the dietary bases while also making something everyone will no doubt clamor for? That was my goal here.

Creating the Recipe

We have a wild rice blend – I used a half-and-half blend of wild rice and brown rice. And quinoa – a nice bit of hearty protein added to the mix so that this stuffing can also double as a main dish for those that prefer to skip the turkey.

The rice and quinoa simmer with tart apples, vegetables, veggie broth, and a splash of wine on the stovetop until tender. Then in go a few handfuls of herbs, dried cranberries, and crunchy pecans.

I have to give a shout-out to Michelle, here. She is my hairstylist and friend, and I told her I wasn’t quite happy enough with this recipe. She suggested dried cranberries for texture and another touch of sweet flavor, and it totally did the trick.

So after stirring in those bits of deliciousness, you scoop it all into a casserole dish and bake. The flavors meld and bits of rice on the tops and edges get all irresistibly crunchy. Just like a good stuffing should.

Herbed Quinoa & Wild Rice Stuffing Ingredients

• Olive oil – For greasing the baking dish and for sautéing all of those delicious veggies and other ingredients.
• Onion – I use a standard yellow onion.
• Celery – In my opinion, celery is nearly as essential as sage in a good stuffing recipe. But if you hate celery, it’s okay to leave it out.
• Apples – Go with a tart apple that will keep its shape like Granny Smith.
• Garlic – Adds so much flavor (don’t skip it!)
• Thyme – I like to use fresh thyme, but if you don’t have it, you can use half the quantity of dried thyme.
• Salt – asdf
• Wine – A dry white wine adds immense flavor. Grab one you’ll want to drink, too. I like Sauvignon Blanc or dry Chardonnay here.
• Vegetable broth – Grab a box from the store or make your own vegetable broth.
• Wild rice blend – Go with whatever mix you can find. I try to find a 50% brown rice and 50% wild rice blend, but I know that exact mix may be hard to find. And if you’re needing a 100% gluten-free stuffing, pay careful attention to the ingredients here, because sometimes wild rice blends contain pasta.
• Quinoa – Don’t forget to rinse it off before using it! Quinoa is coated with a substance known as saponins. They can lend bitter flavor if not rinsed off.
• Dried cranberries
• Pecans
• Parsley – Both for flavor inside the wild rice stuffing and for garnish to make it look extra pretty!
• Fresh sage – I call for 1/4 cup of fresh sage leaves. I did have one reader who thought this was too much; if you’re not sure, you can start with half that quantity which will still add lots of lovely sage flavor.

How to Make It

1. First, you’ll saute the veggies then cook the wild rice and quinoa in a pot. Add the cranberries, pecans, and herbs.
2. Pile the mixture into a 9×13 casserole dish, leveling it out but not mashing it down.
3. Bake until warmed through and golden brown. Drizzle with a bit more olive oil and sprinkle with chopped parsley. That’s it!

Tips for Success

• When transferring the wild rice stuffing from the pot to baking dish, lightly pile it – don’t smash it down! This helps maintain a light and fluffy texture.
• Make ahead: Prep this herbed quinoa and wild rice stuffing up to 3 days ahead of time by assembling it up to the point of baking. Cover and refrigerate until you’re ready to bake, then proceed with the recipe.

I hope this Herbed Quinoa & Wild Rice stuffing is a huge hit at your holiday table (or anytime!) It’s one that we’ve made time and again around here – definitely a beloved vegan + gluten free stuffing option.

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Herbed Quinoa & Wild Rice Stuffing Recipe

Specked with fresh herbs, apples, cranberries, and pecans, everyone will love this flavor-filled stuffing – and nobody will guess its little secret: it's vegetarian, vegan, AND gluten-free! Plus, the addition of protein-rich quinoa gives this hearty stuffing main-dish cred – perfect for those that prefer to skip the turkey.

Course Side Dish

Diet Gluten Free, Vegan, Vegetarian

Keyword gluten free stuffing, quinoa dressing, quinoa stuffing, rice dressing, rice stuffing, vegan stuffing, wild rice dressing, wild rice stuffing

Prep Time 20 minutes minutes

Cook Time 1 hour hour 10 minutes minutes

Total Time 1 hour hour 30 minutes minutes

Servings 8

Calories 461kcal

Author Kare

Ingredients

• 2 tablespoons olive oil + more for greasing the baking dish + more for drizzling over the top
• 1 large yellow onion finely chopped
• 2 stalks celery chopped [about 1/2 cup]
• 2 medium Granny Smith apples peeled and diced
• 2 medium cloves garlic peeled and finely minced
• 2 tablespoons fresh thyme leaves minced
• 1 teaspoon kosher salt + more to taste
• 1/2 cup dry-ish white wine I like Sauv Blanc for both cooking and drinking; Chardonnay would work well too
• 4 cups low-sodium vegetable broth
• 2 cups uncooked wild rice blend* I prefer a blend of 50% wild rice and 50% brown rice
• 1 cup uncooked quinoa rinsed well
• 1 1/2 cups dried cranberries
• 1 cup raw pecans chopped
• 1/2 cup chopped fresh Italian parsley + 1/4 cup more for topping after baking
• 1/4 cup fresh sage leaves minced

Instructions

• Place a large pot over medium heat. Add the oil. When hot, add the onions and celery and cook, stirring occasionally, until soft, about 5 minutes. Add the apples, garlic, thyme, and salt. Cook, stirring frequently, for one more minute. Stir in wine, then add broth. Bring to a boil. Stir in the wild rice blend and reduce the heat to medium-low. Simmer, covered, until the rice is tender, about 35 minutes. Stir in the quinoa and cover again. Cook until the quinoa is tender, about 15 more minutes. Stir in the cranberries, pecans, 1/2 cup parsley, and sage. Taste and add additional salt if desired. Remove from heat.
• Preheat oven to 350 degrees Fahrenheit. Rub a large (9-inch x 13-inch is best) casserole dish with a little olive oil. Lightly scoop the rice mixture into the casserole dish, lightly mounding it instead of mashing it down.
• Bake until golden brown, 25-30 minutes. Drizzle with a little more olive oil and sprinkle with remaining chopped parsley. Serve.

Notes

Wild Rice/Gluten-Free Note

Some wild rice blends contain pasta, so if you need a 100% gluten free stuffing, please be careful about the blend you choose!

Nutrition

Serving: 1cup | Calories: 461kcal | Carbohydrates: 75g | Protein: 11g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Sodium: 301mg | Potassium: 471mg | Fiber: 9g | Sugar: 24g | Vitamin A: 446IU | Vitamin C: 11mg | Calcium: 53mg | Iron: 3mg

More Stuffing Recipes

• Cornbread Stuffing
• Vegan Buttery Herb Stuffing
• Mushroom & Caramelized Onion Stuffing
• Sourdough Herb Stuffing

Originally posted Nov. 3, 2015

The post Herbed Quinoa & Wild Rice Stuffing appeared first on Kitchen Treaty.

Table of Contents

• The Story Behind the Recipe
• Why You’ll Love this Quinoa Chickpea Salad
• Quinoa Chickpea Salad Ingredients
• Easy Additions & Substitutions
• How to Make It
• What to Serve with Quinoa Salad
• How to Store Quinoa Chickpea Salad
• Can I Freeze Quinoa Salad?
• More Easy Quinoa Salad Recipes

• Jump to the Full, Printable Recipe
• Read Reviews & Comments

The Story Behind the Recipe

Well, this quinoa and chickpea salad was kind of a weird little revelation for me. It’s just SO EASY to whip up and have in the fridge, at the ready for snack attacks or quick lunches. It saves me so much time to just have it there. No more pantry scrounging or refrigerator gazing.

For me, this quinoa chickpea salad has basically become the ultimate meal-prep lunch situation. It’s SO simple I wasn’t sure about sharing it here first, but I’m glad I got over that, because readers really like it!

Why You’ll Love this Quinoa Chickpea Salad

• It’s so easy to make. And by easy, I really do mean easy and so simple. Only 8 ingredients, and that’s including the olive oil and salt! This salad really is super easy to throw together, especially if I’m cooking up a batch of quinoa for another meal. I cook extra to throw together this salad, add a can of drained chickpeas, some scallions, a whole lotta fresh dill (YUM), and the super simple dressing. DONE!
  
• Perfect for any meal. It’s delicious atop a bed of arugula for an easy lunch or ideal as a hearty side with dinner. I’ll be honest, I’ve even had it for breakfast – with all that protein, it’s kinda perfect for that meal too! Excellent quick snack as well.
  
• Meal-prep magic. Not only is this quinoa salad super easy to make ahead of time, it actually tastes best after a day of lounging around in the fridge, giving the dill time to really mingle with the other ingredients.

Quinoa Chickpea Salad Ingredients

• Quinoa – Don’t forget to rinse your quinoa before cooking it! That helps remove any compounds that can contribute an unpleasant bitter flavor.
• Chickpeas – I use one can, which is about 1 1/2 cups cooked chickpeas.
• Scallions – Love the flavor and color these little green onions provide. Feel free to use finely diced sweet onion, red onion, or shallot instead.
• Dill – The fresh dill MAKES this salad! But if you don’t have access to it, parsley is a delicious sub.
• Olive oil, lemon juice, Dijon mustard, & salt – These ingredients form the simple yet irresistible dressing that gives quinoa chickpea salad it’s zinginess!

Easy Additions & Substitutions

• Add white beans – Add or swap navy beans or cannellini beans, which are super delicious in this quinoa salad.
• Add veggies – Feel free to add your fave veggies to the mix. Chopped cucumber, diced tomato, crunchy bell pepper … it’s a flexible recipe you can make your own!
• Swap the dill – If you can’t find dill or it’s not your fave, swap in a generous handful of chopped parsley.

How to Make It

First, cook the quinoa. Let it cool a little, move it to a large bowl, then add the chickpeas, scallions and dill and stir.

Whisk the dressing ingredients in a small bowl and pour them over the top of the chickpea quinoa salad. Stir to combine, taste, and add more salt if desired.

That’s it! So fast and easy.

What to Serve with Quinoa Salad

Chickpea quinoa salad is excellent alongside sandwiches, wraps, veggie burgers, and other easy mains. It’s also an excellent addition to buddha bowls along with some hummus!

How to Store Quinoa Chickpea Salad

Transfer your quinoa salad to an airtight container and place it in the refrigerator. It will last around 4 days in the fridge.

Can I Freeze Quinoa Salad?

I don’t recommend freezing this quinoa chickpea salad due to the nature of the fresh ingredients. I think it will affect the texture of the quinoa and make the whole salad soggy upon thawing. But I haven’t tested it yet and it’s on my to-do list. I’ll update once I’ve tried it!

More Easy Quinoa Salad Recipes

• Quinoa Tabbouleh
• Tabbouleh Hummus Mason Jar Salads
• Quinoa Vegetable Salad
• Quinoa Berry Salad

If you try and love this recipe for quinoa chickpea salad, please leave a review! Even if you don’t absolutely love it, I welcome any and all feedback and I share all legit reviews. I test my recipes multiple times in my home kitchen, but I really appreciate knowing how they’re working for others; your reviews help me make tweaks until my recipes are just right! And they’re so valuable for other readers, too. Thank you! ❤️

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Lemony Quinoa & Chickpea Salad Recipe

This salad comes together quickly and easily, with only a bit of chopping, a little stirring, and a handful of ingredients. Having this simple salad in my fridge at a moment’s notice has been a godsend for me lately!

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Calories 301kcal

Author Kare

Ingredients

• 1/2 cup uncooked quinoa rinsed with cold water (about 1 1/2 cups cooked)
• 1 15-ounce can chickpeas (a.k.a. garbanzo beans) (about 1 1/2 cups cooked), drained and rinsed
• About 6 scallions sliced (about 1/2 cup)
• 1/4 cup chopped fresh dill 1 generous handful
• 1/4 cup extra virgin olive oil
• 1/4 cup freshly squeezed lemon juice from about 2 medium lemons
• 1 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt + more to taste

Instructions

• Cook the quinoa. Rinse quinoa under cold water and drain. Place in a small pot on the stove and add 3/4 cup water. Bring to a boil. Reduce heat to a simmer and cover. Cook about 15 minutes, just until tender and translucent, with the white tail removed from the seed. Remove from heat and pour into a large bowl. Stir and spread a bit to let cool some (but it does not need to cool completely).
• Add the chickpeas, scallions, and dill. Stir gently to combine.
• In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and 1/2 teaspoon salt until combined. Pour over the quinoa mixture. Stir to combine.
• Taste and add more salt if desired. Flavors will develop more after the salad chills.
• Cover and refrigerate until it’s time to eat. Best flavor is achieved after about 24 hours but it’s still delicious right after mixing! Keeps about 4 days in the fridge.

Nutrition

Calories: 301kcal | Carbohydrates: 33g | Protein: 8g | Fat: 17g | Saturated Fat: 2g | Sodium: 411mg | Fiber: 7g | Sugar: 2g

The post Lemony Quinoa Chickpea Salad Recipe appeared first on Kitchen Treaty.

Between that plant-based breakfast challenge and the fact that I often find myself trying (unsuccessfully) to dig up a quick breakfast when I’m out and about, I was pretty excited to discover Starbucks’ new menu item, Strawberry & Toasted Almonds Overnight Grains.

It’s steel cut oats, quinoa, and chia seeds all swimming in creamy coconut milk, then topped with fresh strawberries, toasted sliced almonds, and crunchy shaved coconut chips.

It’s delicious and satisfying and plant-based and has a decent amount of protein and, well, you probably know what’s next … I just had to figure out how to make it at home so I could have it whenever I wanted (without spending as much cash).

I thought this one would be pretty easy to replicate, but it actually wasn’t! For one, it’s not like your typical overnight oats recipe – you actually have to cook the grains first. So it’s not just mix, chill, done – it requires a bit more work up front.

But if you’re all about meal-prepping, this one hits all the right notes. Just a bit of up-front investment + super easy peasy when it actually comes time to eat. Perfect for the busy school year staring us in the face (how is that possible?!)

Second, in order to maintain the creaminess, it requires a lot more coconut milk than I originally thought it would! Two cans’ worth. And you need to stir it in after you cook the oats. I tried cooking the oats directly in the milk thinking it would be uber-creamy perfection but after chilling it was just too thick. I didn’t want thick. I wanted creamy.

(The good news? All this recipe testing meant that I had my plant-based, protein-packed breakfast taken care of for many days in a row!)

Overnight oats is one of my favorite camping breakfasts, so last time we went out, we took some mason jars of these Strawberry & Toasted Almonds Overnight Grains with us. LOVE! Stow the grains in the RV fridge or ice chest, pop ’em out come breakfast, top with sliced strawberries, coconut chips, and almonds and voila. A power-up breakfast that requires zero work (at least, not at breakfast time).

More Oatmeal Recipes

• Berry Baked Oatmeal
• Pumpkin Baked Oatmeal 
• Mango Oatmeal
• Apple Gingerbread Oatmeal
• Slow Cooker Pumpkin Oatmeal
• Carrot Cake Oatmeal
• PB&J Overnight Oats
• Blueberry Oatmeal

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Strawberry & Toasted Almonds Overnight Grains Recipe

Made with steel-cut oats, quinoa, chia seeds, and coconut milk, this make-ahead breakfast is utterly creamy and wonderfully hearty. Inspired by Starbucks’ recent menu item of the same name.

Course Breakfast

Cuisine American

Keyword overnight oats

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 8 servings

Calories 329kcal

Author Kare

Ingredients

• 1 cup steel cut oats
• 1/4 cup red quinoa rinsed
• 3 1/2 cups water
• Pinch sea salt
• 2 (14-ounce) cans lite coconut milk
• 2 tablespoons chia seeds
• 3 tablespoons honey or pure maple syrup) (+ more to taste if desired
• 2 teaspoons vanilla bean powder or 1 teaspoon pure vanilla extract
• 1 cup strawberries sliced
• 1/2 cup sliced toasted almonds*
• 1/4 cup coconut chips

Instructions

• Add water to a large saucepan set over medium-low heat. Stir in the oats, quinoa, and salt. Cook on medium-low, uncovered, until the grains are just tender and the water has evaporated, 15-20 minutes.
• Remove from heat. Stir in the coconut milk, chia seeds, honey or maple syrup, and vanilla. Taste and add additional sweetener if desired. Allow to cool, then pour into eight separate containers (about 1 cup per container). I like to use mason jars because they have lids + they’re sturdy and portable. Seal and refrigerate (it should keep for 4-5 days).
• At the time of serving, top with strawberries, almonds, and coconut chips. Eat directly out of the jar or pour into a bowl – your preference!

Notes

* To toast the almonds, heat the oven to 325 degrees Fahrenheit. Spread raw sliced almonds in a thin layer on a rimmed baking sheet. Bake, stirring once or twice, just until some pieces begin to turn lightly golden – about 5-6 minutes. Remove from oven and let cool.

Vegan option:

Use pure maple syrup instead of honey.

Nutrition

Serving: 1cup | Calories: 329kcal | Carbohydrates: 40g | Protein: 11g | Fat: 16g | Saturated Fat: 3g | Sodium: 10mg | Potassium: 251mg | Fiber: 8g | Sugar: 11g | Vitamin C: 14mg | Calcium: 102mg | Iron: 3mg

The post Strawberry & Toasted Almonds Overnight Grains Recipe (with Oats & Quinoa) appeared first on Kitchen Treaty.

So it pleases me to no end when I have a lunch all ready-made, just waiting in the fridge. These Tabbouleh Hummus Mason Jar Salads aren’t just a convenient lunch. They say I’ve got my stuff together, man. And now I’m ready for fall.

I adore mason jar salads, not only because I love mason jar everything, but because they really are a truly awesome way to make ahead and transport a super healthy lunch. This version is almost like a mini grain bowl on the move. It’s got a healthy scoop of tabbouleh at its base, followed by a schmear of hummus. Lord, I hate the word schmear, but I felt I had to use it here. Apologies.

Then, we’ve got some spinach and romaine and finally, just because we deserve it because we are so TOGETHER, we get some toasted pine nuts tossed on the top for good measure.

I use my Quinoa Tabbouleh and Classic Hummus for these mason jar salads, but you can use whichever tabbouleh and hummus you like. Mix and match for your very own fresh start!

More Easy Quinoa Salad Recipes

• Quinoa Tabbouleh
• Quinoa Salad with Colorful Veggies
• Lemony Quinoa Chickpea Salad with Fresh Dill
• Quinoa Berry Salad

If you try and love this recipe for Tabbouleh Hummus Mason Jar Salads, please leave a review! Even if you don’t absolutely love it, I welcome any and all feedback and I share all legit reviews. I test my recipes multiple times in my home kitchen, but I really appreciate knowing how they’re working for others; your reviews help me make tweaks until my recipes are just right! And they’re so valuable for other readers, too. Thank you! ❤️

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Mason Jar Tabbouleh Hummus Salad

Like a mini grain bowl on the move, these hearty, protein-packed mason jar salads are layered with tabbouleh, hummus, greens, and toasted pine nuts. So easy and, frankly, darn cute!

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 mason jar salads

Author Kare

Ingredients

• 1 cup tabbouleh
• 1/4 cup hummus
• 1 cup shredded romaine
• 1 cup shredded baby spinach
• 1 tablespoon toasted pine nuts optional*

Equipment:

• Two pint-size 16-ounce mason jars with lids and bands

Instructions

• Divide the tabbouleh between the mason jars. Top each with the hummus. On the cutting board, quickly toss the romaine and spinach together and add to the jars, pressing down gently to get it all to fit in if needed. Top with pine nuts. Add lids and bands and seal.
• Salads keep refrigerated for 3-4 days.

Notes

* To toast pine nuts, place them in a small skillet over medium-low heat. Cook, stirring frequently, until light golden, 3-4 minutes. Remove from heat before they get too brown as they will continue cooking a bit after you’ve removed them from the heat.

Gluten-Free Note

The salad should be gluten-free if you use quinoa tabbouleh. Traditional tabbouleh made with bulgur is NOT gluten-free.

The post Tabbouleh Hummus Mason Jar Salads appeared first on Kitchen Treaty.

Tabbouleh is a popular salad with Arabic roots. Traditionally made with bulgur, tomatoes, cucumber, loads of parsley, maybe a little mint, and dressed with fresh lemon juice and olive oil, it’s a refreshing and easy lunch or dinner side (I’m happy with it as a main, actually). As a certified parsley fiend, so I’ve been a fan of the salad for many years.

This version takes a detour from the classic and subs in quinoa for the bulgur. As most of us know by now, quinoa is a terrific power food, and a vegetarian’s best friend. It’s got protein. It’s got fiber. It’s got the kind of amino acids you’re looking for. It acts and looks like a grain, but it’s really a seed. And it’s delicious in place of the traditional bulgur in tabbouleh.

I love how tri-color quinoa looks in this salad, but feel free to use whichever variety you like.

Oh, and bonus: tabbouleh with quinoa instead of bulgur means it’s gluten-free!

More Easy Quinoa Salad Recipes

• Lemony Quinoa Chickpea Salad
• Tabbouleh Hummus Mason Jar Salads
• Quinoa Vegetable Salad
• Quinoa Berry Salad

If you try and love this recipe for quinoa tabbouleh, please leave a review! Even if you don’t absolutely love it, I welcome any and all feedback and I share all legit reviews. I test my recipes multiple times in my home kitchen, but I really appreciate knowing how they’re working for others; your reviews help me make tweaks until my recipes are just right! And they’re so valuable for other readers, too. Thank you! ❤️

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Quinoa Tabbouleh

An easy, refreshing, satisfying salad that’s perfect grab-and-go fridge fare. I love this one for potlucks – it’s vegan and gluten-free, so it works for most everyone.

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Author Kare

Ingredients

• 1 cup tri-color quinoa rinsed in cold water
• 1 1/4 cups water
• 1 medium cucumber peeled and diced (about 1 1/2 cups)
• 2 medium tomatoes seeded and diced (about 1 cup)
• 3 scallions chopped, some green parts included (about 1/4 cup)
• 1 cup fresh parsley chopped finely
• 1/4 cup fresh mint chopped finely
• 1/3 cup extra virgin olive oil
• 3 tablespoons lemon juice from about 1 large lemon
• 1/2 teaspoon kosher salt + more to taste

Instructions

• Set a medium saucepan over medium heat. Add the water. Bring to a boil. Add the quinoa, stir, and reduce to a simmer. Cover and cook until all of the water has absorbed, 10-15 minutes. Uncover and fluff with a fork. Let cool for a few minutes.
• Add the cucumber, tomatoes, scallions, parsley, and mint to a large bowl. Add the cooled quinoa. Toss together gently.
• In a separate small bowl, whisk together the olive oil, lemon juice, and salt. Pour over the veggies and quinoa. Mix well.
• Taste and add additional salt if desired. Serve immediately or refrigerate for awhile before serving (I think it’s best fully chilled). Keeps for 3-4 days in the fridge.

The post Quinoa Tabbouleh appeared first on Kitchen Treaty.

Stuffed bell peppers are the perfect dinner for us in our multivore home. Can anyone say “individual servings?” Oh man, I love individual servings. That means that each one can be tailored to preferences or diets without hardly having to lift any additional fingers. And everyone’s happy.

In the case of these Southwestern Black Bean & Quinoa Stuffed Peppers, they can be made a myriad of ways. Vegetarian, of course. Vegan, yes – just omit the cheese, or sub vegan cheese, and maybe even add some avocado to the top when serving for some added creaminess. Meaty, you bet. Mix in some chicken and the carnivores are good to go. (Note that most traditional stuffed pepper recipes call for ground beef, but we opt for something a little healthier. Ground beef is also totally doable, though!) Gluten-free? Well, they already are! So, perfect!

I love the mix of flavors and textures in this stuffed peppers recipe. I tried to keep it as simple as possible, because stuffed pepper recipes can get kind of labor-intensive before you even get them into the oven. Cook the rice (or quinoa), saute the onions for the filling, blanch the peppers  … I tried to do away with the those last two. As far as sauteing onions goes, I tried to leave onions out entirely, and no bueno. The filling just didn’t have enough flavor. And you’ve gotta saute the bad boys for maximum flavor (and decent texture). So I do include the step of sauteing onion, some chopped bell pepper, and oregano together.

Now, blanching the peppers – this is something that a lot of people suggest so that the pepper has the right texture when done baking. But I found that following Real Simple’s method of cooking the peppers in a water bath worked remarkably well. So there’s one less step!

Really, these do come together pretty quickly, all told. Making the quinoa ahead of time helps (or you could actually make the entire filling ahead of time if you like). Then stuff and bake!

Once they’re all baked, drizzle a little sour cream or vegan sour cream over the top, serve with salsa, some avocado, maybe a little extra cheese for the dairy-inclined … perfect weeknight dinner. Sold.

The post Southwestern Black Bean & Quinoa Stuffed Peppers (Vegan & Meat Options) appeared first on Kitchen Treaty.

Apparently vegetarian Irish stew (gross), sweet-potato-topped chili shepherd’s pie (boring), and sweet potato biscuit breakfast sandwiches (weird) are simply not meant to be foodstuffs. At least not by my hand.

And then add in the dietary restrictions I’m currently on, the dietary restrictions my daughter is now on, and the dietary restrictions I’m likely about to be on because I’m still having annoying little health issues and need to figure out what the h-e-double-hockey-sticks is going on. Seriously, man. Ugh.

I’m trying to keep this from full-on venting but I just want to be up front. I’m trying! And I am, for what it’s worth, pretty dang excited about this Honey Almond Quinoa Granola recipe. Of course, I did come up with this recipe months ago, when my kitchen mojo was flowing a little better. Grr.

So! How’s this granola different and awesome? Well, I’m sure you noticed the word “quinoa” up there in the title. Quinoa is great to add to granola not only because of the added protein and omegas, but it also lends a nice little extra crunch.

Honey sweetens this batch, but this granola isn’t overly sweet or sticky – it doesn’t feel like fattening granola. It feels like good-for-you granola. It’s true! There can be such a thing! At least, I think so. And in moderation and all that.

I add an egg white – yes, an egg white! – to help bind the ingredients together into a more chunky granola. Granola clusters are a good thing, at least in my book! Plus, it helps the quinoa stick to the rest of the good stuff instead of segregating itself. (I learned this awesome trick from Smitten Kitchen via Serious Eats.)

I like this granola without any dried fruit, but you’re welcome to add some if you’d like. Make it yours!

I’ll just be over here in the kitchen looking around for my mojo. Maybe I’ll start by digging through this bowlful of granola. Win/win!

More Granola Recipes

• Cinnamon Almond Butter Granola
• Mango Pepita Granola
• Cherry Hazelnut Granola
• How to Make Granola (base recipe)
• Muesli – not actual granola, but very granola-like!

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Honey Almond Quinoa Granola

Crunchy clusters of honey-sweetened goodness.

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Author Kare

Ingredients

• 3/4 cup honey
• 1/2 cup solid coconut oil
• 1 teaspoon ground cinnamon
• Pinch salt optional, and only recommended if the nuts you’re adding are unsalted
• 1 teaspoon pure vanilla extract
• 3 cups rolled oats not the quick-cooking kind
• 1/2 cup raw quinoa rinsed well in cold water
• 2 cups roughly chopped raw almonds
• 1/2 cup sweetened flaked coconut
• 1 egg white beaten
• 1-2 cups dried fruits such as chopped dried cherries raisins, or dried blueberries (optional)

Instructions

• Preheat oven to 325 degrees Fahrenheit. Line a large rimmed baking sheet with parchment paper.
• To a small pan over low heat, add the honey, coconut oil, cinnamon, and salt (if using). Heat, stirring occasionally, until melted and thoroughly combined. Remove from heat. Stir in the vanilla. Set aside.
• In a large bowl, stir together the oats, quinoa, almonds, and coconut.
• Pour the wet ingredients over the oat mixture and stir until well-combined. In a small bowl, beat the egg white until frothy. Add to the granola and stir until very well combined.
• Pour the granola into the baking sheet and bake until golden brown and fragrant, 35-45 minutes, opening the oven to stir the granola about 20 minutes into the cooking process.
• Remove from oven and let cool completely. Break into bite-size chunks. Mix in dried fruit, if using.
• Stores well in an airtight container at room temperature for several days.
•  

The post Honey Almond Quinoa Granola appeared first on Kitchen Treaty.

Okay, so I may have used a hidden skewer to make that stack stay upright. A food blogger’s gotta do what a food blogger’s gotta do!

These muffins were my first foray into quinoa in muffins. It’s such a brilliant addition! I’d seen them around and decided to throw some cooked leftover quinoa into these to see what happened.

Basically, the quinoa just sort of integrates in with the muffin – you really have no idea it’s there. But it helps contribute to a surprisingly moist muffin, considering how little oil is used in the recipe. And of course there’s all the Omega-3 and protein goodness that comes with the quinoa territory. Gotta love that stuff.

This is my first one-dish-two-ways recipe that’s not veggie/carnivore, but instead adult/picky toddler. I absolutely get how sad the following fact is, but basically, my kid won’t touch muffins if they don’t have chocolate chips in them. I know, I know. I know. But I feel less guilty about that when the muffins have lots of other good stuff in them that she’s getting while she eats the chocolate chips. So there’s that. Sideways face.

So for this batch, I made half with chocolate chips and half without. I love these without the chocolate chips, and I’m watching my sugar intake so they were perfect for me. But with chocolate chips? Yeah, they’re even tastier. They’re actually pretty irresistible.

Another benefit to mini muffin making? The baking time! These things bake up in 9 minutes flat. No joke.

More Banana Muffin Recipes

• Super Moist Vegan Banana Bread Muffins
• Dairy-Free Banana Muffins with Brown Sugar Ripple (vegan too!)
• Vegan Tropical Muffins with Crunchy Coconut Streusel – over-the-top delicious!
• Spiced Banana Streusel Muffins
• Peanut Butter Banana Chocolate Chip Mini Muffins
• Honey Banana Muffins
• Chocolate Banana Marble Muffins

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Peanut Butter Quinoa Mini Muffins

These moist little protein-packed gems are as adult-friendly as they are kid-approved. Make them even more irresistible by adding a few mini chocolate chips.

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 24 mini muffins (or 10 large muffins)

Author Kare

Ingredients

• 3/4 cup applesauce
• 1/2 cup all-natural peanut butter
• 1/3 cup honey
• 2 tablespoons melted coconut oil can substitute butter
• 1 egg
• 1 tablespoon pure vanilla extract
• 3/4 cup cooked quinoa
• 1 cup white whole wheat flour
• 2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg optional
• 1/4 teaspoon salt
• 1/2 cup mini chocolate chips + more on top optional*

Instructions

• Preheat oven to 400 degrees Fahrenheit. Grease the cups of a 24-cup mini muffin pan with a little coconut oil or an oil mister. Set aside.
• In a large bowl, whisk together the applesauce, peanut butter, and honey until well-blended. Stir in the coconut oil. Add the egg and whisk well. Stir in the vanilla and quinoa.
• In a medium bowl, whisk together the flour, baking powder, cinnamon, nutmeg, and salt. Pour the dry ingredients over the wet ingredients and mix with a whisk or wooden spoon just until blended. Stir in the chocolate chips, if using.
• *If you’re adding chocolate chips to only half, fill 12 of the muffin cups with the plain batter (about a scant 2 tablespoons each). Then stir in 1/4 cup chocolate chips to the remaining batter and divide the chocolate chip batter among the remaining cups.
• Bake until the tops spring back when you gently poke them with your finger, 9-10 minutes.
• Remove from oven and let cool for about 5 minutes. Remove from tins and place on a wire rack to cool for another 5 minutes. Serve. Muffins keep in an airtight container for 3-4 days. They also freeze well.

Notes

This also adapts well to standard-size muffins. I find I get about 10 good-size muffins and they take about 14-15 minutes to bake.

The post Peanut Butter Quinoa Mini Muffins appeared first on Kitchen Treaty.