These healthy grain bowls are loaded with protein and dietary fiber. Cauliflower and spinach add vitamins and disease-fighting antioxidants. Make them over the weekend and store them in separate containers for on-the-go lunches during the week.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 50 minutes

Ingredients

• 5 ½ cups water
• 1 cup dry wheat berries
• 1 cup dry brown lentils
• 3 tbsp extra virgin olive oil
• 16 oz. bag cauliflower rice, defrosted if frozen*
• 2 cups chopped fresh spinach
• ½ tsp garlic powder
• ½ cup fresh orange juice
• 1 tsp curry powder
• ¼ tsp fine ground sea salt
• 2 tbsp roasted pumpkin seeds

Directions

1. In a medium saucepan, bring 4 cups of water to a boil. Add the wheat berries. Reduce the heat to simmer. Partially cover with a lid and cook 45 to 50 minutes until tender but still slightly chewy. Drain any remaining liquid.
2. In a separate medium saucepan, bring 1 ½ cups of water to a boil. Stir in the lentils. Reduce the heat to simmer. Partially cover with a lid and cook for 20 to 30 minutes until the lentils are tender and all liquid has been absorbed.
3. While the grains and lentils cook, prepare the vegetables. Heat ½ tablespoon of olive oil in a large skillet over medium-high. Add the cauliflower and cook for 5 minutes, until tender and any liquid has evaporated. Add ½ tablespoon of olive oil to a medium skillet and heat over medium-high. Add the spinach and cook for 2 minutes, until the spinach begins to wilt. Stir ¼ teaspoon of garlic powder into the cauliflower and the remaining ¼ teaspoon into the spinach.
4. In a small bowl, whisk together the orange juice, 2 tablespoons of olive oil, curry powder, and sea salt.
5. In each of 4 serving bowls, arrange ¼ of the wheat berries, lentils, cauliflower, and spinach. Drizzle each with ¼ of the orange curry dressing. Sprinkle each bowl with ½ tablespoon of pumpkin seeds and serve.

*If you can’t find cauliflower rice at your supermarket, you can make it by grating one large head of cauliflower by hand or in a food processor fitted with the grating attachment.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.