The short version
- Jasmine and short-grain rice hold sauce best; brown rice and farro keep their texture longest in the fridge.
- Quinoa is the fastest whole grain and has about twice the protein of rice.
- Lentils and beans make a base that is also a protein source.
- For meal prep, cook grains slightly firm and cool them quickly.
The base is the least exciting part of a bowl, which is exactly why it is easy to get wrong. The right base depends on the sauce, the protein and whether you will eat the bowl tonight or on Thursday. Here is how the common options compare.
At a glance
| Base | Cook time | Protein per cooked cup (approx.) | Meal prep |
|---|---|---|---|
| Jasmine or basmati rice | 15–18 min | 4 g | Good |
| Short-grain (sushi) rice | 15–18 min | 4 g | Fair; firms up when cold |
| Brown rice | 40–45 min | 5 g | Very good |
| Quinoa | 15 min | 8 g | Very good |
| Farro | 25–35 min | More than rice | Excellent |
| Lentils (green or French) | 20–25 min | 18 g | Excellent |
| Pearl couscous | 10 min | About 6 g | Good |
Rice: the reliable choice
Jasmine and basmati are fragrant and fluffy, and they suit Asian- and Indian-style sauces. Short-grain rice is slightly sticky and holds sauce better than anything else, which is why it is standard for Korean and Japanese bowls. Brown rice is chewier and nuttier and stays separate after days in the fridge.
Rinse white rice until the water runs mostly clear for a fluffier result. A rice-to-water ratio of about 1:1.25 by volume works for jasmine on the stove; follow the package for brown rice.
Quinoa: fast and light
Quinoa cooks in about 15 minutes and is ready when the little spiral germ separates from each seed. Rinse it first to remove any bitterness, use about 1:1.75 quinoa to water, and let it steam off the heat for five minutes before fluffing. It suits Mediterranean and Mexican-style bowls, such as the lemon herb chicken quinoa bowl.
Farro: the best for meal prep
Farro is chewy and nutty and stays that way for days, so it is our favorite base for prepped grain bowls. Cook it like pasta in plenty of salted water and drain it when tender but still chewy. It loves vinaigrettes, roasted vegetables and cheese, as in the sun-dried tomato turkey and farro bowl.
Lentils and beans: a base that adds protein
French green or small green lentils hold their shape and make an excellent warm or cold base. Simmer them in salted water for 20–25 minutes and dress them while warm. Canned chickpeas or black beans are the zero-effort option: rinse, season and warm through. Try the harissa turkey and lentil bowl.
Lighter bases
For a lighter bowl, use half grain and half greens, or swap in roasted sweet potato, cauliflower rice or zucchini noodles. Keep in mind that these add less substance, so increase the protein or add beans.
Meal-prep tips for any grain
- Cook grains a minute or two short of fully tender; they soften as they sit.
- Spread them on a tray to cool quickly, then refrigerate within two hours (ideally sooner for rice).
- Reheat with a splash of water, covered, until steaming hot.
Protein values are approximate, per USDA FoodData Central, and vary by variety and brand.
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