Stock your pantry with whole grains for these flavorful dinners. These dishes contain at least 6 grams of fiber per serving from whole grain ingredients like barley, brown rice, farro, and whole wheat pasta. The fiber in these foods has been shown to lower LDL (aka “bad”) cholesterol and raise HDL (aka “good”) cholesterol. These recipes are low in saturated fat, making them a great option for those looking to lower their blood cholesterol levels. Use leftover cooked barley to make a satisfying bean and barley soup. Or try this one-pot chicken with farro for a simple yet complex dish.
Bean and barley soup
This hearty bean and barley soup tastes like it’s been simmering for hours, but it’s actually quick to make. Plus, this healthy bean and barley soup recipe can be frozen. If you have cooked barley on hand, omit the cooked barley and mix 1 1/2 cups of cooked barley with the soup in step 2.
Sweet potato, corn and black bean hash
Quick and easy to make, hash is the perfect one-pot meal for those nights when getting dinner on the table quickly is a top priority.
Black bean quinoa bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the common characteristics of a taco salad, minus the deep-fried bowl: it’s piled high with pico de gallo, fresh cilantro, and avocado, and it also comes with an easy hummus dressing to drizzle on top.
Seared Tuna with Bulgur and Chickpea Salad
This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Makes 2 servings? Flake 2 leftover tuna steaks and mix into leftover bulgur salad, then serve over lettuce for lunch the next day.
Lemon Herb Salmon with Caponata and Farro
Use produce from the farmers market to create a colorful, healthy, veggie-packed Mediterranean diet dinner recipe. Feel free to substitute the veggies or use other whole grains like brown rice. Serve with your favorite red wine.
One-pot lentil and rice with spinach
This hearty vegan dish has earthy flavours from cumin and brown rice, but if you don’t like it spicy, try doubling the amount of crushed red pepper for an extra punch.
One-pot chicken with farro
Inspired by arroz con pollo, this chicken and whole grain dish is hearty with satisfying, complex flavors. Cumin, saffron and oregano flavor the rich chicken thighs and nutty farro that simmer in the dish. If you use saffron, use it sparingly; these thin threads bring subtle flavor and a hint of color to the dish, but can taste medicinal if used in excess.
Meal Prep Chili Lime Chicken Bowls
Skip the takeout and make these equally delicious and easy burrito bowls at home – perfect for a quick and easy dinner or a healthy meal to take to work throughout the week.
Anti-inflammatory veggie grain bowl
Farrow has a chewy texture, while the raw vegetable softens slightly in the vinaigrette, giving it a tender, crunchy texture. To blanch peas, blanch them in boiling water for one minute, then plunge into ice water for one minute before turning off the heat. A slicer or vegetable peeler can help you slice the veggie into thin slices quickly. Beets contain phytochemicals called betalains, which help reduce inflammation in the body.
Pistachio Crusted Chicken with Warm Barley Salad
Barley and pistachios add double the nutty flavor to this healthy chicken recipe, and for a quicker variation, just substitute your favorite whole grains like brown rice, farro, or quinoa.
Roast pork, asparagus and cherry tomatoes bowl
Hummus may seem like an unconventional dressing ingredient in this healthy grain bowl dinner recipe, but here it’s diluted with boiling water to create a thick, creamy dressing.
Classic Sesame Noodles with Chicken
In this easy and healthy noodle recipe, sesame noodles are paired with fatty chicken and lots of veggies for a satisfying meal. Rinse spaghetti until cool, then shake well in a colander to drain thoroughly. Are you a spiral cutter? Substitute 5 cups of raw zucchini, carrot, or other veggie “noodles” for cooked pasta.
Za’atar roasted chicken tenders with vegetables and couscous
Za’atar (or za’tar), a Middle Eastern spice blend mixed with thyme, sumac, salt, sesame seeds, and sometimes other herbs, gives this sheet pan roasted chicken recipe loads of flavor. Chicken tenders and pre-cut kidney beans make this healthy dinner super fast to put together.
Vegetarian stuffed cabbage
While traditional stuffed cabbage recipes are made with meat, here is a healthy vegetarian stuffed cabbage recipe where savoy cabbage leaves are stuffed with rice, mushrooms, onions, garlic and herbs. The stuffed cabbage is slow baked in a simple tomato sauce. This easy stuffed cabbage recipe can be made in advance and baked just before serving.
Salmon and sweet potato grain bowl
Harissa adds a zing to this healthy grain bowl recipe without using a ton of ingredients, and with just five ingredients you can have dinner (or a portable lunch) on the table in under an hour.
Kale and Chickpea Grain Bowl
This veggie-packed bowl is full of texture and color thanks to crunchy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also provides over 50% of your daily fiber intake, which is important for weight loss, energy and healthy digestion. Bulgur (also known as cracked wheat) is a whole grain with a quick cooking time. This bowl is perfect for a make-ahead lunch. Pack the avocado mix separately and add a little water to thin it out if needed.
