There’s a moment at the farmer’s market on a sunny morning when you walk past a table piled high with fresh herbs—cilantro, dill, mint—and the smell is just intoxicating. That fresh, green, vibrant scent is what I wanted to capture when I first started the DASH diet. I was determined that my food wouldn’t be bland or boring, and those herbs became my secret weapon. That inspiration is exactly how this incredible DASH diet grain bowl was born. It’s my answer to anyone who thinks eating for your health is about sacrifice. This bowl is pure abundance, flavor, and joy.
Unlock the Magic of Two Key Ingredients
The real beauty of this bowl lies in the combination of its hearty base and its powerhouse sauce. These are the two elements that make this dish unforgettable.
First, let’s talk about the farro. If you’ve been wondering, “Can you eat farro on the DASH diet?” the answer is a resounding YES! This ancient grain has the most wonderful, slightly nutty flavor and a satisfyingly chewy bite that makes a perfect foundation. It’s packed with fiber and protein, keeping you full and energized for hours.
But the vinaigrette is where the true flavor explosion happens. So many people ask me how to make a flavorful low sodium vinaigrette, and this is my go-to recipe. By blending a ton of fresh herbs with garlic, lemon, and just a touch of high-quality olive oil, we create a sauce that’s bright, zesty, and so delicious you won’t miss the salt at all.
Create Your Perfect Heart-Healthy Meal
One of the best things about this recipe is how easy it is to adapt. Think of this as a template for your own perfect healthy roasted vegetable grain bowl!
- Switch Up the Grains: Not a fan of farro? Quinoa, brown rice, or barley work beautifully here.
- Use Any Veggies: Whatever is in season or in your fridge is fair game. Broccoli, bell peppers, zucchini, or cauliflower would all be fantastic.
- Add a Protein Boost: To make it even more filling, top your bowl with some grilled chicken, chickpeas, or a piece of salmon.
This flexibility makes it one of my favorite quick dash diet lunch ideas, especially when I have leftover components prepped and ready to go.
Take Your Bowl to the Next Level
If you’re wondering what to eat on the DASH diet for a truly complete dinner, this bowl is a fantastic start. While it’s a perfectly satisfying vegetarian meal on its own, it also pairs wonderfully with a simple side of lean protein.
For a delicious, well-rounded plate, serve a smaller portion of this grain bowl alongside a 4-ounce piece of baked salmon or a grilled chicken breast seasoned with herbs instead of salt. This combination creates one of the most satisfying heart healthy meals you can imagine.
This is where all that beautiful flavor comes together.
Emerald Grain Bowl with Zesty Herb Vinaigrette
Equipment
- Small dry skillet
- High-speed food processor or blender
- Rubber spatula
- Citrus juicer
- Measuring cups and spoons
Ingredients
For the Bowls
- 3½ cups 630 g cooked pearled farro, no salt added during cooking
- 7 cups 700 g mixed root vegetables (for example carrots, parsnips, sweet potatoes), roasted with 1 Tbsp (15 ml) olive oil and no salt
- ½ cup 42 g raw, unsalted sliced almonds
For the Zesty Herb Vinaigrette
- ⅓ cup 80 ml extra-virgin olive oil
- ⅓ cup 80 ml cool water
- 2 large scallions roughly chopped
- 10 medium cloves garlic peeled
- ¾ cup packed fresh cilantro leaves
- ½ cup packed fresh dill
- ½ cup packed fresh flat-leaf parsley
- ¼ cup packed fresh mint leaves
- Zest of 1 large lemon
- Juice of 1 large lemon and 1 lime 3 Tbsp or 45 ml total mixed citrus juice
- ¾ teaspoon fine sea salt
- ¼ teaspoon red pepper flakes optional
Instructions
- Toast the Almonds: Place the sliced almonds in a small dry skillet over medium heat. Toast for 3 to 5 minutes, shaking the pan frequently, until fragrant and golden. Immediately transfer to a plate and let cool completely.
- Prepare Aromatics and Citrus: Add the chopped scallions and garlic to a food processor. Zest the lemon and add the zest to the processor. Juice the lemon and lime, then measure 3 tablespoons (45 ml) of mixed citrus juice and set aside.
- Create the Herb Base: Add the cilantro, dill, parsley, and mint to the food processor. Pulse 10 to 12 times until finely minced, scraping down the sides as needed.
- Emulsify the Vinaigrette: Add the sea salt and optional red pepper flakes. With the processor running on low, slowly stream in the olive oil, followed by the reserved citrus juice and the cool water. Process for 30 to 45 seconds until the vinaigrette is smooth, emulsified, and uniformly green.
- Assemble the Bowls: Divide the warm farro evenly among 7 bowls. Top each with 1 cup of the roasted mixed root vegetables.
- Dress and Garnish: Drizzle approximately 2 tablespoons (30 ml) of the zesty herb vinaigrette over each bowl. Sprinkle with the toasted almonds and serve immediately.
Notes
- Make Ahead: The vinaigrette can be stored in an airtight jar in the refrigerator for up to 3 days. It will naturally separate; shake vigorously before each use. The cooked farro and roasted vegetables can also be prepared ahead and stored separately in the refrigerator.
- Roasted Vegetables: To roast your own vegetables, toss bite sized pieces of carrots, parsnips, and sweet potatoes with 1 Tbsp (15 ml) olive oil and no salt. Spread on a lined baking sheet and roast at 220°C (425°F) for 25 to 30 minutes, stirring once, until tender and lightly browned. If you want the sodium to stay close to the listed nutrition values, keep the vegetables unsalted.
- Ingredient Sourcing: Use low sodium or no-salt-added cooked farro and unsalted almonds. Using unsalted roasted vegetables helps keep the recipe in line with the estimated nutrition values.
- Calories: 309 kcal
- Total Fat: 21 g
- Saturated Fat: 2.0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 248 mg
- Total Carbohydrate: 34 g
- Dietary Fiber: 7 g
- Total Sugars: 6 g
- Includes Added Sugars: 0 g
- Protein: 7 g
- Potassium: 550 mg
- Calcium: 95 mg
- Iron: 2.8 mg
Concluding Thoughts
I truly hope this recipe shows you just how vibrant, delicious, and satisfying eating well can be. This DASH diet grain bowl is a staple in my kitchen because it reminds me that focusing on fresh, whole ingredients is the easiest way to create food that your heart and your taste buds will love.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
