Healthy Vegetable Grain Bowl

Hearty whole grains are tossed with asparagus, kale, corn, sun-dried tomatoes, and crunchy pumpkin seeds to create a colorful, nutrient-dense meal. Rich in fiber, plant protein, vitamins, minerals, and protective phytonutrients, this satisfying grain bowl supports digestive health, balanced blood sugar, heart health, and sustained energy—all in one delicious dish.

Serves: 4 to 6
Active Time: 30 mins
Total Time: 30 mins

Ingredients for Grains

• 1 cup cooked quinoa*

• 1  cup wild or brown rice*

Method for Grains

*Note: Any grain or combination of grains can be used for this dish.

Cook the grains according to package instructions.

If you have previously cooked the grains, reheat them with steam prior to assembling the dish.

Ingredients for Vegetables

• 2 cups kale

• 1 bunch asparagus

• 1/4 cup sun-dried tomatoes, sliced or diced (unsalted, dry, not packed in oil)

• 1 cup fresh or frozen corn (organic, non-GMO)

• 1/3 cup pumpkin seeds

Method for Vegetables

Wash and spin dry the kale. Remove the stem and tear the leaves into bite-size pieces.

Wash and trim the asparagus. Cut into 1”- inch pieces. Chop the sun-dried tomatoes and measure out the corn. Gather the pumpkin seeds and set aside.

Ingredients for Cooking and Assembling the Dish

• 1 cup diced onion

• Freshly ground pepper

• Sea salt to taste, (optional)

Method for Cooking

Heat a large skillet over medium heat. Add onion and sauté a few minutes until the edges of the onions start to become translucent, adding a bit of vegetable stock or water to prevent sticking.

Once done, remove onion from the pan and set aside. 

Next, add the corn to the same pan and let cook for a few minutes to warm through. Next, add the asparagus, kale and sun-dried tomatoes. Toss until the kale just begins to wilt. Add the heated grains and toss again to combine. Add the onions and toss gently to combine. Season to taste. Serve and enjoy!