Boost Your Lunch with These 10 Filling Greens and Grain Recipes

Eating a healthy lunch doesn’t have to be a chore, especially when you can mix delicious greens and grains for a meal that keeps you full and energized. Combining leafy greens with hearty grains adds both flavor and nutrients, making these dishes perfect for anyone looking to elevate their midday meal. Each recipe is easy to prepare, uses simple ingredients, and offers a balanced mix of vitamins, fiber, and protein.

Mediterranean Quinoa and Kale Salad

Start by cooking one cup of quinoa according to package instructions and let it cool. In a large bowl, add two cups of chopped kale, one cup of cherry tomatoes (halved), a quarter cup of sliced cucumbers, a quarter cup of diced red onion, and a handful of Kalamata olives. Toss the quinoa with the vegetables, and drizzle with a dressing made from two tablespoons of olive oil, one tablespoon of lemon juice, and a sprinkle of salt and pepper. Finish with a sprinkle of feta cheese and fresh parsley for added flavor. This Mediterranean-inspired salad is packed with protein, fiber, and vibrant flavors, making it a filling choice for any day of the week.

Farro and Arugula Power Bowl

To make this farro and arugula power bowl, start by cooking one cup of farro until tender and draining it well. In a large bowl, combine two cups of fresh arugula, half a cup of roasted butternut squash, a quarter cup of sliced avocado, and a handful of cherry tomatoes. Add the farro to the mix, along with a dressing made from one tablespoon of balsamic vinegar and two tablespoons of olive oil. Top with a sprinkle of pumpkin seeds and crumbled goat cheese. This dish combines the hearty texture of farro with the peppery bite of arugula, creating a balanced, nutrient-rich bowl that will satisfy you until dinner.

Spinach and Brown Rice with Roasted Chickpeas

For this hearty dish, roast a can of chickpeas seasoned with salt, pepper, and a dash of smoked paprika at 400°F for 20 minutes. While the chickpeas are roasting, cook one cup of brown rice and prepare a bowl with two cups of fresh spinach. Mix the rice with the spinach, which will wilt slightly from the heat, and toss in the roasted chickpeas. Add a dressing made from one tablespoon of tahini, one tablespoon of lemon juice, and a pinch of salt. This filling meal is packed with plant-based protein, fiber, and iron, perfect for a nourishing lunch.

Wild Rice and Swiss Chard Stir-Fry

Start by cooking one cup of wild rice and setting it aside. In a skillet, heat one tablespoon of olive oil and sauté one clove of minced garlic with two cups of chopped Swiss chard until it’s tender. Add the cooked rice to the skillet along with a quarter cup of sliced mushrooms and a dash of soy sauce. Stir well and cook for a few more minutes until everything is combined and heated through. This wild rice stir-fry with Swiss chard is a flavorful, veggie-packed meal that’s both satisfying and easy to prepare.

Barley and Mixed Greens with Lemon Vinaigrette

Cook one cup of barley until tender, then drain and cool slightly. In a bowl, add two cups of mixed greens (such as romaine, spinach, and baby kale) along with half a cup of shredded carrots, a quarter cup of thinly sliced red bell pepper, and a sprinkle of sunflower seeds. Toss with the barley, then drizzle with a dressing made from two tablespoons of olive oil, one tablespoon of lemon juice, and a pinch of salt and pepper. This vibrant salad is full of textures and flavors that make it a hearty, refreshing choice for lunch.

Lentil and Mixed Green Salad with Feta

Start by cooking one cup of lentils until tender and drain well. In a bowl, add two cups of mixed greens, half a cup of cherry tomatoes, a quarter cup of diced cucumber, and a sprinkle of crumbled feta cheese. Toss the lentils with the vegetables and dress with a simple vinaigrette made from two tablespoons of olive oil, one tablespoon of red wine vinegar, and a dash of salt and pepper. This lentil salad is a protein-packed lunch option that’s filling and flavorful, with a great mix of textures.

Quinoa and Spinach Pesto Bowl

Cook one cup of quinoa and let it cool slightly. In a large bowl, add two cups of fresh spinach, half a cup of cherry tomatoes, and a quarter cup of sliced black olives. Toss the quinoa with two tablespoons of prepared pesto sauce, mixing well. Add the veggies and sprinkle with a handful of toasted pine nuts for crunch. This simple and flavorful bowl combines the nuttiness of quinoa with the bold taste of pesto, making it a quick and satisfying lunch.

Farro and Spinach Salad with Balsamic Glaze

Cook one cup of farro until tender and cool it slightly. In a bowl, add two cups of baby spinach, a quarter cup of sun-dried tomatoes, and a handful of walnuts. Toss with the farro and drizzle with a balsamic glaze for a touch of sweetness. This simple salad has a great mix of textures and flavors, with the nuttiness of farro and the tanginess of sun-dried tomatoes making it a well-balanced meal.

Brown Rice and Broccoli Salad with Sesame Dressing

Prepare one cup of brown rice and set it aside to cool. Steam one cup of broccoli florets until tender but crisp, then add them to a bowl with the rice. Add a quarter cup of shredded carrots, a sprinkle of sesame seeds, and a drizzle of sesame dressing made from one tablespoon of soy sauce, one tablespoon of rice vinegar, and one teaspoon of sesame oil. This nutty and savory salad has a satisfying crunch, with the sesame dressing adding an extra layer of flavor to the hearty brown rice and veggies.

Freekeh and Baby Kale with Cranberries and Almonds

Cook one cup of freekeh and let it cool. In a large bowl, combine two cups of baby kale, a quarter cup of dried cranberries, and a handful of sliced almonds. Toss with the freekeh and drizzle with a simple vinaigrette made from one tablespoon of apple cider vinegar, two tablespoons of olive oil, and a touch of honey. This sweet and tangy salad has a delicious balance of flavors and textures, with the chewy freekeh and crunchy almonds making it a perfect lunchtime treat.

This article originally appeared on RetailShout.

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