---
title: Wholesome Grain Bowl
description: DIY grain bowls are nutrient-dense, delicious, and quick to assemble.
image: https://resources.telushealth.com/hubfs/Imported_Blog_Media/aHViPTEyNTYyNCZjbWQ9aXRlbWVkaXRvcmltYWdlJmZpbGVuYW1lPWl0ZW1lZGl0b3JpbWFnZV82MzFhNTU0OTgxNDE0LmpwZyZ2ZXJzaW9uPTAwMDAmc2lnPTZkNzgxMzRkMGM3MjAyNzJkOTQ4Y-Nov-18-2025-03-58-47-6204-PM.jpg
---

# Wholesome grain bowl

[ TELUS Health ](https://resources.telushealth.com/en-ca/author/telus-health)  March 15, 2021

![A grain bowl with quinoa, tomato, and black beans](https://resources.telushealth.com/hubfs/Imported_Blog_Media/aHViPTEyNTYyNCZjbWQ9aXRlbWVkaXRvcmltYWdlJmZpbGVuYW1lPWl0ZW1lZGl0b3JpbWFnZV82MzFhNTU0OTgxNDE0LmpwZyZ2ZXJzaW9uPTAwMDAmc2lnPTZkNzgxMzRkMGM3MjAyNzJkOTQ4Y-Nov-18-2025-03-58-47-6204-PM.jpg)

Prep time: 5 minutes | Makes 1 serving

Often seen on menus at pricey, health-conscious restaurants, whole grain bowls are very simple to make at home for lunch or dinner. They’re also nutrient-dense, delicious, and very quick to assemble. A perfect meal to celebrate nutrition month!

Hint: prepare your favourite cooked grains and proteins in large quantities, then store them in the freezer for future grain bowls.

### Just follow this basic guide, and make yours as simple or elaborate as you wish:

### Cooked whole grains

1⁄2 cup

Take your pick of brown rice, quinoa, barley, or a combination of them all!

 

### Chopped veggies

2 cups

Try a combination of textures (chopped, grated, julienned) and cooking methods (raw, steamed, sautéed, roasted).

 

### Protein

1⁄2 cup

Choose a plant-based or meat protein source (or a combination) like chickpeas, kidney beans, navy beans, black beans, lentils, tofu, tempeh, or eggs, chicken, fish or beef.

 

### Dressing

2 tbsp

Dress your meal with a simple mixture of olive oil, lemon juice, and a splash of soy sauce.

 

### Toppings

2 tbsp

Sprinkle with toasted nuts, seeds, chopped green onions, herbs, or feta cheese.

 

### Put it all together:

1. Spoon grains into a bowl and toss with a tablespoon of dressing.
2. Load on veggies and protein.
3. Drizzle on another tablespoon of dressing and sprinkle with toppings.

 

Need more nutrition help? [Our team is here to support you](https://cloud.e.telushealthcarecentres.com/en-nutrition-opt-in).

 

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