Dinner Low-Calorie Dinner Recipes Quick & Easy Low-Calorie Dinner Recipes Quick & Easy Low-Calorie 20-Minute Dinner Recipes Vegan Superfood Grain Bowls 4.7 (17) 14 Reviews This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights. By Carolyn Hodges, M.S., RDN Carolyn Hodges, M.S., RDN Carolyn Hodges, M.S., RDN is a culinary dietitian and creator of "The Dinner Shift," a food-rule free website dedicated to helping families get dinner on the table with weeknight-friendly recipes, simple meal planning and meal prep basics. When she's not creating content for her own site, grocery shopping or washing a million dishes, Carolyn teaches higher ed nutrition and develops and photographs recipes and nutrition-related content for clients. She calls Cleveland, Ohio home along with her in-house recipe critics, her husband, Kyle, and their two boys, Caleb and Ezra. EatingWell's Editorial Guidelines Updated on April 15, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Save Rate PRINT Share Active Time: 15 mins Total Time: 15 mins Servings: 4 Yield: 4 containers Nutrition Profile: Nut-Free Dairy-Free Vegan Vegetarian Gluten-Free Jump to Nutrition Facts Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey Cook Mode (Keep screen awake) Ingredients 1 (8 ounce) pouch microwavable quinoa ½ cup hummus 2 tablespoons lemon juice 1 (5 ounce) package baby kale 1 (8 ounce) package refrigerated cooked whole baby beets, sliced (or 2 cups from salad bar) 1 cup frozen shelled edamame, thawed 1 medium avocado, sliced ¼ cup unsalted toasted sunflower seeds Directions Prepare quinoa according to package directions; set aside to cool. Combine hummus and lemon juice in a small bowl. Thin with water to desired dressing consistency. Divide the dressing among 4 small condiment containers with lids and refrigerate. Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey Divide baby kale among 4 single-serving containers with lids. Top each with 1/2 cup of the quinoa, 1/2 cup beets, 1/4 cup edamame and 1 tablespoon sunflower seeds. When ready to eat, top with 1/4 avocado and the hummus dressing. Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey Equipment 4 small condiment containers with lids, 4 single-serving containers with lids Frequently Asked Questions How can I make this recipe soy-free? You could omit the edamame and replace it with another type of bean, such as chickpeas. Is hummus healthy? Basic hummus is made of six primary ingredients: chickpeas, olive oil, garlic, lemon juice, tahini and salt. Chickpeas provide fiber, protein, minerals and B vitamins, and olive oil is a healthy monounsaturated oil. Garlic touts health benefits that include lowering blood pressure and cholesterol, as well as strengthening the immune system. Not sure what tahini is? Tahini is a paste made from grinding up sesame seeds. Tahini contributes unsaturated fat, as well as some vitamins, minerals, fiber and protein. I have regular quinoa, how do I prepare it? If you don't have a pouch of microwavable quinoa, you can easily cook quinoa on the stovetop, in a rice cooker or in an Instant Pot. After cooking the quinoa, be sure to cool it completely before adding to the containers. Is there a substitute for baby kale? Baby kale is harvested when the kale plant is young, with delicate tender leaves that have a slightly peppery flavor. If you can't find baby kale, you can substitute it with baby spinach or arugula. Can I use canned beets? We recommend using refrigerated cooked whole baby beets, which typically have no added salt or sugar. If you prefer to use canned beets, look for those packed in water. You can also cook beets ahead by roasting, microwaving, steaming or boiling. Can I make grain bowls ahead? Yes, you can! To make ahead, refrigerate the grain bowls and dressing separately for up to four days. Wait to add the avocado until you're ready to eat to prevent it from browning. Additional reporting by Carrie Myers and Jan Valdez Originally appeared: EatingWell.com, January 2019 Rate It Print Nutrition Facts (per serving) 381 Calories 19g Fat 43g Carbs 16g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 container Calories 381 % Daily Value * Total Carbohydrate 43g 16% Dietary Fiber 13g 47% Total Sugars 8g Protein 16g 32% Total Fat 19g 24% Saturated Fat 2g 12% Vitamin A 3764IU 75% Vitamin C 55mg 61% Folate 342mcg 85% Sodium 188mg 8% Calcium 126mg 10% Iron 5mg 26% Magnesium 161mg 38% Potassium 1066mg 23% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.