DIY Protein Grain Base for Meal Prep
This seasoned grain base is perfect for meal prep and serves as a great foundation for adding proteins, roasted vegetables or salad greens. A healthy high fibre mix of farro, quinoa, and brown rice is tossed with a tangy lemon dressing - prepare it in advance and use it as a customisable base for lunches and dinners.
Store in a sealed container in the fridge for 4 days.
Ingredients 7
1 cup farro
1 cup quinoa
1 cup brown rice
6 cups water, divided
2 tsp salt
2 tbsp olive oil
1 lemon juice
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Method 7
Rinse , , and separately under cold water until water runs clear.
In a large saucepan, add with 2 cups water and 1/2 teaspoon salt. Bring to a boil, reduce heat, and simmer uncovered for 20-25 minutes, or until tender. Drain any excess water.
In another pan, add with 2 cups water and 1/2 teaspoon salt. Bring to a boil, cover, reduce heat, and simmer for 30-35 minutes or until all water is absorbed.
In a third saucepan, add with 2 cups and 1/2 teaspoon salt. Bring to a boil, cover, reduce heat, and simmer for 15-18 minutes until water is absorbed. Let sit off the heat for 5 minutes, then fluff with a fork.
Combine cooked grains in a large bowl. Toss with and to prevent sticking and add flavor. Taste and season with extra and pepper.
Portion the mixed into meal prep containers, allow to cool completely, and refrigerate.
Keep refrigerated for up to 4 days. Add your favorite proteins or roasted vegetables or before serving.
Helpful tips
You can substitute any of the grains depending on your preference or what you have on hand.
For extra flavor, try cooking the grains in vegetable or chicken broth instead of water.
Make sure to cool the grains fully before sealing containers to avoid condensation and sogginess.
Mixing a little olive oil helps keep the grains from sticking together.
Label your containers with the date for easy tracking during the week.
