Adding whole grains to your meals can be one of the easiest ways to boost your nutrition without feeling like you’re making huge changes. These grains are versatile, filling, and packed with essential nutrients, offering a simple way to get more fiber, vitamins, and minerals in every bite. Keep reading to explore some wholesome options that are not only healthy but super tasty too!
Contents
- 1 Chickpea and Freekeh Salad
- 2 Quinoa and Butternut Squash Bowl
- 3 Barley Risotto with Mushrooms
- 4 Wild Rice and Cranberry Salad
- 5 Bulgur and Lentil Pilaf
- 6 Oatmeal with Fresh Berries and Almonds
- 7 Millet with Roasted Vegetables
- 8 Brown Rice Stir-Fry with Vegetables
- 9 Spelt Pancakes with Blueberries
- 10 Farro and Roasted Vegetable Grain Bowl
- 11 Buckwheat Porridge with Honey and Almonds
- 12 Whole Wheat Pasta with Pesto
- 13 Barley and Lentil Soup
- 14 Rye Bread with Flaxseeds
- 15 More From RetailShout
- 16 The 28 Best Protein-Packed Foods for Effective Weight Loss
- 17 20 Exciting Ways to Spice Up Traditional Garlic Bread
Chickpea and Freekeh Salad
For this hearty salad, combine 1 cup cooked freekeh with 1 can of chickpeas, 1 diced avocado, ¼ cup feta cheese, and a handful of chopped fresh parsley. Drizzle with olive oil and lemon juice for dressing, then mix well. Freekeh’s smoky flavor complements the creamy avocado and chickpeas, making this a satisfying, fiber-rich meal. Freekeh is quick to prepare, taking only 20 minutes for cracked grains or up to 40 minutes for whole grains. This dish offers a blend of healthy fats, protein, and whole grains perfect for lunch or dinner. Serve chilled for an ideal summer salad.
Quinoa and Butternut Squash Bowl
Cook 1 cup of quinoa and set aside. Roast 1 cup of cubed butternut squash in olive oil, seasoned with salt and pepper, at 400°F for about 25 minutes. Combine the quinoa with the roasted squash, 1 handful of chopped kale, and top with a poached egg. The nutty flavor of quinoa balances the sweetness of the squash and the richness of the egg, making this bowl a powerhouse of protein and fiber. This dish is light yet filling, perfect for a nourishing lunch. A drizzle of tahini sauce elevates the dish.
Barley Risotto with Mushrooms
In a pan, sauté 1 cup of pearl barley in olive oil with 1 clove minced garlic. Add 2 cups of vegetable broth, stirring occasionally for 40 minutes until the barley is tender. Stir in 1 cup sautéed mushrooms and ¼ cup Parmesan cheese. Barley’s chewy texture gives this risotto a unique twist while the mushrooms add earthy flavors. Barley is a great alternative to traditional Arborio rice, offering more fiber and vitamins. Serve this creamy risotto with a sprinkle of fresh parsley.
Wild Rice and Cranberry Salad
Cook 1 cup of wild rice according to package instructions and let it cool. Toss with ½ cup dried cranberries, ¼ cup toasted almonds, and ¼ cup chopped celery. Dress with a mixture of olive oil, lemon juice, and a teaspoon of Dijon mustard. The wild rice adds a nutty flavor that pairs well with the sweetness of the cranberries and the crunch from the almonds. This salad is perfect for a light, yet filling meal. It’s rich in antioxidants and fiber.
Bulgur and Lentil Pilaf
Cook 1 cup of bulgur in 2 cups of vegetable broth until tender, about 15 minutes. In another pan, simmer 1 cup of lentils in water until soft. Mix the bulgur and lentils together and season with cumin, salt, and pepper. Bulgur’s slightly nutty taste and lentils’ hearty texture make this a comforting dish high in protein and fiber. The pilaf can be enjoyed as a main course or side dish, offering a Mediterranean flavor with minimal effort.
Oatmeal with Fresh Berries and Almonds
Cook 1 cup of rolled oats in 2 cups of milk (or plant-based milk) until creamy, about 5 minutes. Top with ½ cup mixed fresh berries and 2 tablespoons sliced almonds. Oats provide a hearty start to your day, rich in soluble fiber to help lower cholesterol. The fresh berries add a burst of flavor, while almonds give a satisfying crunch. This breakfast is simple, delicious, and packed with antioxidants. Sweeten with honey or maple syrup if desired.
Millet with Roasted Vegetables
Roast 1 cup of your favorite vegetables (zucchini, carrots, bell peppers) in olive oil at 425°F for about 20 minutes. Meanwhile, cook 1 cup of millet in 2 cups of water until fluffy. Combine the cooked millet with the roasted vegetables and toss with a garlic-lemon vinaigrette. Millet’s light and fluffy texture pairs beautifully with the caramelized vegetables, creating a nourishing meal. It’s gluten-free and rich in magnesium, perfect for anyone with dietary restrictions.
Brown Rice Stir-Fry with Vegetables
Cook 1 cup of brown rice and set aside. Heat a tablespoon of sesame oil in a large skillet, then sauté 1 cup of mixed vegetables (broccoli, carrots, and bell peppers) for 5-7 minutes. Add 2 tablespoons of soy sauce, 1 teaspoon of ginger, and 1 minced garlic clove, tossing the vegetables to coat. Stir in the cooked brown rice and heat through. Brown rice provides a hearty base that complements the crisp vegetables and savory soy sauce. This simple stir-fry is perfect for a quick weeknight meal that’s full of fiber and vitamins.
Spelt Pancakes with Blueberries
In a mixing bowl, combine 1 cup of spelt flour, 1 teaspoon baking powder, 1 tablespoon sugar, and a pinch of salt. In another bowl, whisk 1 egg, 1 cup of milk, and 1 tablespoon melted butter. Combine the wet and dry ingredients, then gently fold in ½ cup of fresh blueberries. Cook pancakes on a hot griddle for 2-3 minutes per side until golden. Spelt flour adds a subtle nuttiness to these pancakes, while blueberries provide bursts of sweetness. These are a wholesome breakfast option rich in fiber and antioxidants.
Farro and Roasted Vegetable Grain Bowl
Cook 1 cup of farro according to package instructions. Meanwhile, roast 1 cup of mixed vegetables (zucchini, sweet potato, and red onion) in olive oil at 400°F for 25 minutes. Toss the cooked farro with the roasted vegetables and drizzle with tahini dressing made from 2 tablespoons of tahini, 1 tablespoon lemon juice, and a pinch of salt. The chewy texture of farro combines beautifully with the tender, caramelized vegetables, creating a hearty grain bowl. This dish is an excellent source of fiber and essential nutrients.
Buckwheat Porridge with Honey and Almonds
Bring 2 cups of water to a boil and stir in 1 cup of buckwheat groats. Reduce the heat to low, cover, and simmer for 15-20 minutes, until the water is absorbed. Serve the porridge with a drizzle of honey, a handful of sliced almonds, and a sprinkle of cinnamon. Buckwheat is naturally gluten-free and provides a rich, hearty flavor that’s complemented by the sweetness of honey and the crunch of almonds. This breakfast is warming and filling, ideal for colder mornings.
Whole Wheat Pasta with Pesto
Cook 1 pound of whole wheat pasta until al dente. In a food processor, blend 2 cups of fresh basil leaves, ¼ cup pine nuts, 2 cloves of garlic, and ½ cup grated Parmesan cheese. With the processor running, slowly drizzle in ½ cup of olive oil until smooth. Toss the cooked pasta with the pesto sauce and serve immediately. Whole wheat pasta’s slightly nutty flavor pairs perfectly with the bold, garlicky pesto, creating a satisfying and nutrient-dense meal. This dish is rich in healthy fats and fiber.
Barley and Lentil Soup
In a large pot, sauté 1 diced onion and 2 minced garlic cloves in olive oil. Add 1 cup of pearl barley, 1 cup of lentils, 4 cups of vegetable broth, and 2 diced carrots. Bring to a boil, then reduce heat and simmer for 40 minutes, until the barley and lentils are tender. This soup is hearty, with the barley providing a chewy texture and the lentils adding protein and richness. It’s perfect for meal prep, as the flavors deepen over time and it reheats well.
Rye Bread with Flaxseeds
In a large bowl, mix 3 cups of rye flour, 1 cup of whole wheat flour, 2 tablespoons of flaxseeds, and 1 teaspoon of salt. In a separate bowl, dissolve 1 tablespoon of yeast in 1½ cups of warm water. Combine the wet and dry ingredients, knead the dough, and let it rise for 1 hour. Shape into a loaf and bake at 375°F for 30-35 minutes. Rye’s deep, earthy flavor and the added crunch of flaxseeds make this bread both delicious and nutritious. It’s a perfect accompaniment to soups or salads.
This article originally appeared on RetailShout.
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