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Healthy Grain Bowl with Orange Curry Dressing RecipeHealthy Grain Bowl with Orange Curry Dressing

Source: MyFoodDiary.com

Healthy Grain Bowl with Orange Curry Dressing

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.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
388
Calories
% Daily Value*
20%
Total Fat 12.7g
10%Saturated Fat 2g
Trans Fat 0g
0%
Cholesterol 0mg
8%
Sodium 189mg
22%
Total Carbohydrate 65.6g
66%
Dietary Fiber 18.5g
Sugars 6.7g
Protein 16.9g
Vitamin C 110%Vitamin A 30%
Iron 33%Calcium 4%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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.
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