Healthy Recipes Main Dish Grains Grain Bowl Rainbow Grain Bowl with Cashew Sauce 4.0 (8) 7 Reviews This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department. By Sylvia Fountaine, M.A. Sylvia Fountaine, M.A. See More Sylvia Fountaine is a professional chef specializing in plant-based recipes, many of which she has contributed to EatingWell. Inspired to broaden her palate from a young age by her Finnish mother and Egyptian father, Sylvia is passionate about fresh seasonal produce and global cuisines. EatingWell's Editorial Guidelines Updated on October 5, 2025 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her master's degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Save Rate PRINT Share Prep Time: 20 mins Total Time: 20 mins Servings: 1 Yield: 1 bowl Nutrition Profile: Diabetes-Friendly Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High Blood Pressure High-Fiber Heart-Healthy Vegan Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts This colorful grain bowl is packed with nutrient-rich vegetables, providing a variety of vitamins and minerals.Quinoa and lentils are both great sources of protein and fiber to keep you satisfied longer.The cashew sauce offers creaminess without dairy. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 1 servings ¾ cup unsalted cashews ½ cup water ¼ cup packed parsley leaves 1 tablespoon lemon juice or cider vinegar 1 tablespoon extra-virgin olive oil ½ teaspoon reduced-sodium tamari or soy sauce (see Tip) ¼ teaspoon salt ½ cup cooked lentils ½ cup cooked quinoa ½ cup shredded red cabbage ¼ cup grated raw beet ¼ cup chopped bell pepper ¼ cup grated carrot ¼ cup sliced cucumber 1 tablespoon Toasted chopped cashews for garnish Directions Blend cashews, water, parsley, lemon juice (or vinegar), oil, tamari (or soy sauce) and salt in a blender until smooth. Place lentils and quinoa in the center of a shallow serving bowl. Top with cabbage, beet, pepper, carrot and cucumber. Spoon 2 tablespoons of the cashew sauce over the top (save extra sauce for another use). Garnish with cashews, if desired. Tips Tip: People with celiac disease or gluten sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors. Originally appeared: EatingWell.com, October 2017 Save Rate Print Nutrition Facts (per serving) 361 Calories 10g Fat 54g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 bowl Calories 361 % Daily Value * Total Carbohydrate 54g 20% Dietary Fiber 14g 50% Total Sugars 9g Protein 17g 33% Total Fat 10g 13% Saturated Fat 2g 9% Vitamin A 5999IU 120% Vitamin C 68mg 76% Folate 292mcg 73% Sodium 139mg 6% Calcium 77mg 6% Iron 6mg 34% Magnesium 150mg 36% Potassium 941mg 20% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.