15 Quick Whole Grain Clean Eating Recipes

Quinoa and Black Bean Salad

This refreshing and nutritious salad is a perfect blend of protein-rich quinoa and black beans complemented by fresh vegetables and a zesty lime dressing.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• Salt and pepper to taste

Cooking method:

1. Rinse the quinoa under cold water.
2. In a pot, combine quinoa and water, bringing to a boil.
3. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
4. In a large bowl, combine cooked quinoa, black beans, bell pepper, tomatoes, avocado, red onion, and cilantro.
5. Toss with lime juice, salt, and pepper before serving chilled or at room temperature.

Farro and Roasted Vegetable Bowl

A wholesome bowl that features nutty farro with a medley of roasted seasonal vegetables for a satisfying meal.

Ingredients:

• 1 cup farro
• 2 cups vegetable broth
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 teaspoon garlic powder

Cooking method:

1. Cook farro in vegetable broth according to package instructions.
2. Preheat oven to 400°F (200°C).
3. Toss zucchini, bell pepper, and tomatoes with olive oil, salt, pepper, and garlic powder.
4. Spread on a baking sheet and roast for 20 minutes.
5. Serve roasted vegetables over cooked farro.

Brown Rice and Chickpea Stir Fry

This quick stir fry combines brown rice with protein-packed chickpeas and colorful vegetables tossed in a savory sauce.

Ingredients:

• 1 cup brown rice
• 2 cups water
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup broccoli florets
• 1 carrot, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced

Cooking method:

1. Cook brown rice in water until tender.
2. In a pan, heat sesame oil and sauté ginger for 1 minute.
3. Add broccoli and carrot, stir-frying for 5 minutes.
4. Stir in chickpeas and cooked rice, adding soy sauce.
5. Continue to stir fry until everything is heated through.

Barley and Lentil Soup

Enjoy a comforting and hearty soup combining barley with nutrient-rich lentils simmered with fragrant herbs.

Ingredients:

• 1/2 cup barley
• 1/2 cup lentils
• 1 onion, chopped
• 2 carrots, diced
• 2 stalks celery, diced
• 4 cups vegetable broth
• 1 teaspoon thyme
• Salt and pepper to taste

Cooking method:

1. In a large pot, sauté onion, carrots, and celery until softened.
2. Add barley, lentils, and vegetable broth.
3. Season with thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes until barley and lentils are tender.

Whole Wheat Pasta Primavera

A vibrant dish with whole wheat pasta and a selection of seasonal vegetables tossed in a light garlic sauce.

Ingredients:

• 8 oz whole wheat pasta
• 1 zucchini, sliced
• 1 yellow bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste

Cooking method:

1. Cook pasta according to package instructions.
2. In a pan, heat olive oil and sauté garlic until fragrant.
3. Add zucchini, bell pepper, and tomatoes, cooking until tender.
4. Toss cooked pasta with vegetables, seasoning with salt and pepper.

Bulgur and Pomegranate Salad

This delightful salad features bulgur wheat with crunchy vegetables and a burst of sweetness from pomegranate seeds.

Ingredients:

• 1 cup bulgur
• 2 cups water
• 1/2 cucumber, diced
• 1/4 cup pomegranate seeds
• 2 tablespoons mint, chopped
• Juice of 1 lemon
• Salt to taste

Cooking method:

1. Cook bulgur in water until tender.
2. In a bowl, combine cooked bulgur, cucumber, pomegranate seeds, and mint.
3. Drizzle with lemon juice and season with salt before serving.

Spelt and Mushroom Risotto

Savor this creamy risotto made with hearty spelt and earthy mushrooms for a unique and comforting meal.

Ingredients:

• 1 cup spelt
• 4 cups vegetable broth
• 8 oz mushrooms, sliced
• 1 onion, chopped
• 2 tablespoons olive oil
• 1/4 cup Parmesan cheese, grated (optional)

Cooking method:

1. In a large pan, heat olive oil and sauté onion until translucent.
2. Add mushrooms, cooking until they release their juices.
3. Stir in spelt, gradually adding broth until spelt is tender.
4. Mix in Parmesan before serving if desired.

Millet and Spinach Pilaf

A simple yet nutrient-dense pilaf that pairs fluffy millet with fresh spinach for a quick side dish.

Ingredients:

• 1 cup millet
• 2 cups water
• 2 cups spinach, chopped
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking method:

1. Cook millet in water until fluffy.
2. In a pan, heat olive oil and sauté spinach until wilted.
3. Mix spinach with cooked millet, seasoning with salt and pepper.

Oatmeal and Apple Breakfast Bake

Kickstart your day with this wholesome breakfast bake featuring oats, apples, and warm spices.

Ingredients:

• 2 cups rolled oats
• 2 apples, peeled and diced
• 2 cups almond milk
• 1 teaspoon cinnamon
• 1/4 cup maple syrup

Cooking method:

1. Preheat oven to 350°F (175°C).
2. In a baking dish, mix oats, apples, and cinnamon.
3. Pour almond milk and maple syrup over, stirring to combine.
4. Bake for 30 minutes until oats are cooked through.

Kamut and Veggie Stuffed Peppers

A colorful and filling dish with sweet bell peppers stuffed with a mix of kamut and vegetables.

Ingredients:

• 1 cup kamut
• 4 bell peppers, halved and seeded
• 1 zucchini, diced
• 1/2 cup corn kernels
• 1 onion, chopped
• 2 tablespoons olive oil

Cooking method:

1. Cook kamut until tender.
2. Preheat oven to 375°F (190°C).
3. In a pan, heat olive oil and sauté onion, zucchini, and corn.
4. Mix vegetables with cooked kamut, stuffing the mixture into bell peppers.
5. Bake peppers for 25 minutes until they are tender.