Make a Grain Bowl | Healthy and Easy @eatcolor

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!

#food #recipe #dinner #lunch #vegetables #healthy #delicious #simple #easyrecipe #easy #cincodemayo #mexicancuisine #eatcolor

hi y’all today we’re making a beautiful grain Bowl I cannot tell you how pumped I am to do this I mean this dish is it’s colorful it’s healthy and it is so flavorable I’m Claudia with ecolor with Claudia thank you for watching and I say let’s just get started now the trick is to keep it simple use few ingredients and you got to think about it the finished product in your bowl you want it balanced with color with texture and with flavor our grain is veral a friend introduced me to this and I absolutely love it it’s a little nutty a little bit chewy I mean just a great difference something different than brown rice and then when I found out that this was a popular grain in Italy I was hooked along with the grains we’re going to do a salad arugula and some tomatoes and and then we’re going to have some black beans a little bit of onion and cilantro and then we’ve got some roasted red onions this is special this is an easy surprise and then we’ve got some yellow corn and green chilies my mom’s recipe amazing and then we’ll finish it off with some beautiful roasted Peppers let’s start off with whatever takes the longest and then we’ll work backwards so everything gets all cooked at the same time so I’ve got one Ean preheated at 425 five for the peppers another small little bell oven preheating for the red onions on 400 and let’s go ahead and prep these Peppers so I’m using the orange green and red peppers for color and I like to just cut them you know into the strips just to make it easy to eat and let’s get these all in a bowl this drizzle some olive oil some oregano some salt and just mix this up a little bit and this is all you need let’s just let these sit for a minute now the red onions you want to look for small red onions and just peel the skin off all right now you want to trim both sides there’s the the root and then there’s the other side you want to have root side up everybody’s PR oh this guy’s a little bit crooked let me straighten him out you want to make you’re going to cut him in half do not go all the way down to the bottom stop right before you go all the way through and then turn it and now you’re going to go in fourths and then you’ll go into e and that’s it now do this to all of these guys now place them in a bowl with the root side up and now drizzle there some of your good balsamic vinegar on top just like this and then olive oil and now just let them sit for about 10 minutes we’re over on the stove top in a mediumsized saucepan we’re going to do the feros so we have I got some vegetable broth and we’re going to put three cups of vegetable broth in here and now there’s lots of different ways to make this but this is how we’re doing it today and it’s going to be delicious and we’ve got one cup of the F and I’ve rinsed it and I’m we’re going to drop it in here add a little bit of salt and I just give this a little s stir when it comes to a boil we’re going to let it simmer uncovered for 30 minutes let’s go ahead and put our Peppers into a a sheet pan and now I’m going to spread these out and I’m going to put these in the oven for 30 minutes okay now we’ll come over here and we’re going to get these onions a stir I always end up using my hands y’all and now in a like a Pyrex pan or just a casserole plan like this go ahead and put them in and you want to still do the root Side Up drizzle the rest of what was in here all on top now you want to put some salt a generous amount of salt on the top of each one cover it I always like to cover first with parchment paper before I put the foil on there and now just cover it well and put this in the oven for 30 minutes over here in the stove top keeping my eye on the grains it’s simmering beautifully so we’re going to do black beans and the corn both very simple they both call for diced up onion it was I just did a half an onion and so like a quarter onion each they real nice and small so but let’s do the corn first let’s drop in a tablespoon of butter and we’ll get that melting we slide in some onions and let sauté this for just about 2 3 minutes now we’re going to add these mild green chilies Al together we’ll do two cans hands stir this up and let this cook together in here for about another 3 minutes let add just a little salt add in a whole pound of corn and we’re just going to stir this and let this just get all warmed through let’s move over here and do our beans put a little bit of olive oil in the bottom of a medium sauce pan and slide in some diced up onion and we’re going to let this allé in in here for about 5 minutes until it gets nice and soft I’m going to add a pinch of cumin a pinch of oregano and give this just another minute or two now we want to drop in a cup of water two cans of the black beans that I’ve already got all drained and let’s give this a little stir and we’re going to let this just simmer and get all nice and heated through the timer on our red onions just R off take these and we’re going to put them right back into the oven for another 10 minutes let’s check our Peppers oh I think they look absolutely perfect I’m going to take these out y’ let’s make some super simple salad dressing I’m just going to put two tablespoons of olive oil and I’ve got some limes just throw in some lime juice in here two tablespoons some cing about a nice teaspoon red pepper flakes got a little bit of salt and a little bit of pepper we can just stir this up and let this sit here because we’re not going to want to put this on our salad until we are really ready to roll so in here I’ve got some arugula and I’m just going to grab a nice handful of it and I chopped up some tomatoes and that’s it we’re doing in the salad we’re keeping it simple and let’s see what are we going to do next we’re going to get all of our our bowls together so I’m going to go ahead and get everything off the stove into bowls and we can look and see what we got so we’ve got our corn and our green chilies and we want to add some mon jack cheese in there delicious black beans add in nice handful of salon Monro and give this a stir our Peppers all right let’s drop in our Aur look at this want to add in some cilantro some lime zest and juice and some more juice the whole lime a pinch of cumin a little garlic powder a little Pepper and a little salt and let’s mix this up and now our little roasted red onions and you just kind of tap on these and let them open beautiful and now let’s just add our salad dressing in and we’ll just give this a little a little stir let’s put a little cheese in here the montere jack cheese I’m going to just get this one more stir oh yeah what do you think now to serve your grain Bowl your f it goes first tap it around all the way around the plate here so now you want to think about dividing your plate up in quarters so I’m going to purposely put some items on here so I’m going to start with a little bit of the salad right here and then I’m going to go with my black beans then I think the bell peppers will look really nice opposite the salad the arugula salad here we go and then followed by our corn right here opposite of the black beans and now I’m going to drop my little My Little Flower on top you pretty and I’m going to make this one perfect for y’all look at this and then you take a little bit of cilantro and you can kind of put it in the middle there okay and then just kind of drizzle around here and this bite here is a beautiful grain Bowl oh these grain balls you know you’re eating healthy and it’s delicious and it is great like for food prep like you can make keep all these separated in containers and then make your bowl every day of the week share with company it’s great for sink de Maya it’s great for anything it is so good and so delicious you guys if you like this re recipe please give me a thumbs up and subscribe and until next week y’all bya