Grain, Green & Bean Skillet with Yum Sauce
December 29, 2016

Grain, Green & Bean Skillet with Yum Sauce | The Full Helping

If nothing else, the start of a new year gives us opportunity to think about where we’re coming from. Twelve months ago, as 2016 got underway, I was buzzing with excitement at the prospect of a new book project. My mind was overrun with recipe ideas, ingredient lists, and images of finished dishes in all of their plated glory.

Having spent the last year bringing those recipes to life–a process was by turns exciting and also far less glamorous than it promised to be at the outset–I’m in a different place. I’m dipping my toes back into cooking, and what I’m craving isn’t creative or novel. It’s food that is simple and grounding. In light of this, I thought it was appropriate to make my last recipe post of 2016 something that’s both uncomplicated and also very representative of how I love to eat. This grain, bean, and green skillet with yum sauce is what I make and crave when I’m not really in the mood to wrangle a recipe. It’s a complete, nutritious, hearty meal that comes together in minutes and always leaves me feeling satisfied.

Grain, Green & Bean Skillet with Yum Sauce | The Full Helping

I’m not usually a fan of catch phrases or neat dictums when it comes to the business of healthful eating. But if there’s any motto I can get behind–at least for the purposes of easy meal planning–it’s the very wise advice to focus on “a grain, a green, and a bean.” This food trinity provides protein, carbs, fiber, and phytonutrients. Depending on the bean and the green you select, you’ll probably get a good dose of calcium and fiber, too. Add a bit of healthful fat–with avocado slices, olive oil, or a vegan dressing of choice–and you’ve got a meal that covers your nutrition bases in one fell swoop.

The nice thing about this skillet meal is that you can customize the grain, green, and bean to fit what you have at home. I’m using brown rice, chickpeas, and kale because they’re ingredients that I always have in my pantry and fridge. Rice is inexpensive and easy to batch cook, and kale is available year-round in my neck of the woods. But I’ve made this dish with many different grains, including farro, barley, wheatberries, quinoa, and millet. I’ve used broccoli rabe, spinach, and collard greens in place of kale. I’ve made it with lentils, navy beans, pinto beans, kidney beans, and black beans.

No matter what liberties you take with the recipe, don’t skip the sauce (or at least a sauce). The skillet gets flavor from garlic, lemon, salt, and pepper, but the yum sauce adds acid, brightness, color, and some healthful fat (in this case, from tahini).

Grain, Green & Bean Skillet with Yum Sauce | The Full Helping

You may be wondering what the heck “yum sauce” is, and the answer is that it’s a mixture of tahini, nutritional yeast, lemon, vinegar, mustard, and–surprisingly–turmeric. It was inspired by the yum sauce at Dobra Tea, which I tasted in Asheville over the summer; I wasn’t sure what the ingredients were, but I knew that mustard and turmeric were in there. I loved the sauce so much that I rushed to re-create it when I got home, and I’ve been fiddling with it ever since. I think that this is my favorite version. Be sure to tweak the seasonings (salt, pepper, turmeric, and acid) to fit your liking.

And, in the spirit of easy customization, you can substitute another favorite dressing or sauce, too. My lemon hemp dressing, delightfully green tahini dressing, creamy cashew carrot dressing, and truly amazing cashew queso sauce would be great choices. If all of that fails, the skillet is great with an extra drizzle of olive oil, some creamy avocado slices, or a big dollop of hummus.

Grain, Green & Bean Skillet with Yum Sauce | The Full Helping

Grain, Green, and Bean Skillet with Yum Sauce

Author - Gena Hamshaw
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 2 -3 servings; 1 cup sauce

Ingredients

  • 2 teaspoons olive oil (or 1-2 tablespoons water for a no oil version)
  • 3-4 cloves garlic (very thinly sliced, to taste)
  • 2 cups cooked brown rice (or another grain of choice)
  • 1 bunch curly kale (or another dark, leafy green of choice)
  • 2 cups 1 can cooked chickpeas (or another bean of choice)
  • Lemon juice, to taste
  • Salt and freshly ground pepper, to taste

Yum Sauce:

  • 1/2 cup water
  • 6 tablespoons tahini
  • 1 tablespoon Dijon mustard (substitute yellow mustard)
  • 2 heaping tablespoons nutritional yeast
  • 1 tablespoon lemon juice
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon turmeric
  • 3/4 teaspoon salt
  • Generous pinch black pepper

Instructions

  • To make the yum sauce, whisk or blend all ingredients together till smooth. Adjust salt, pepper, and lemon/vinegar to taste. It can be stored in an airtight container in the fridge for up to 5 days. It will thicken up a bit as it sits.
  • Heat the oil or water in a large skillet over medium-low heat. Add the sliced garlic. Allow the garlic to cook in the oil for about a minute, or until the slices are sizzling (but not browning). Add the rice to the skillet and give it a good stir. Add the kale the skillet and cook, stirring frequently, until the kale is tender and bright green (about 3 minutes). Stir in the chickpeas. Mix all ingredients well, then add lemon juice, salt, and pepper to taste (I like about a tablespoon of lemon, a generous pinch of coarse salt, and a few turns of pepper).
  • Plate the skillet mixture and drizzle it generously with the yum sauce. Serve.

Notes

Recipe can be doubled. Onions, mushrooms, peppers, and zucchini all make great additions to this meal!

Grain, Green & Bean Skillet with Yum Sauce | The Full Helping

Simple food is often presented as having only so many ingredients, or taking only a certain number of minutes to cook. That’s one way of looking at it, but those constraints always feel a little arbitrarily limiting to me. My idea of simple food is food that’s unfussy and purposeful. It employs ingredients and seasonings with intention. It knows the difference between ingredients and efforts that truly do enhance a recipe’s quality, versus those that are extraneous.

This month, I’ll be focusing on simple food and simple cooking. I always try to think about simplicity when I create and post recipes, but I like to tackle more ambitious or playful culinary projects, too. Those have a place, to be sure, but this is a particularly auspicious time of year for getting back to basics and keeping things straightforward. I’ll also be touching on themes of self-care, practicality, and careful listening to one’s own body and needs–practices that can powerfully complement the intention of eating simply and well.

So, I’m signing off for 2016. I’ll be sharing some thoughts on how I’m approaching the new year on Sunday, when I check in for the first weekend reading post of 2017. Till then, be well.

xo

This post may contain affiliate links. If you use these links to buy something I may earn a commission. Visit my privacy policy to learn more.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

    41 Comments
  1. 5 stars
    After typing in “a grain, a green, and a bean” into Google and reading through the top 10 results, I decided on this recipe. It looked simple, and the yum sauce had me intrigued. I am so glad I did! I added the optional onion, mushrooms, and zucchini to the recipe. The yum sauce adds an incredible zing and tang to the to the meal. Looking forward to finishing off the pot for lunches this week. Thank you for sharing.

  2. 3 stars
    I so wanted the Yum sauce to be yummy but found it had too strong of a mustard taste for me.

  3. I love recipes and inspiration like this. Thank you. Perfect for this season with a newborn and two year old. So glad I stumbled upon your Instagram.

  4. 5 stars
    This recipe is excellent. Thankfully, there was extra sauce…it was so delicious that I could, and did, put that sauce on everything!

  5. Hi, I am a first time visitor. I just read your interview at Olives For Dinner and “ran” right over to see your blog. I am touched by your honest journey towards health and joy. I too have had some similar struggles and it is refreshing to hear such a healthy voice. Your recipes look approachable and vibrant. I will be subscribing. Have a beautiful day. -Hanne

  6. 5 stars
    Turmeric is gorgeous! It celebrates the humble “grain, a green & a bean.”
    A shout out from our sisters and brothers in arms from the realfood-project.com

  7. 4 stars
    This was great with broccoli rabe. I liked the yum sauce but if i made it again I would do a little less tahini, less dijon, and more water and nutritional yeast.

  8. 4 stars
    Served this with some steamed sweet potatoes. It was pretty tasty but a bit tricky to do oil-free only because water sauteeing rice without turning it to mush was difficult. More oil-free recipes, please~!

    • 4 stars
      You could wait to mix the rice in after cooking the kale or green veggie. I don’t think it’s necessary to sautee it.

  9. Love this! I pretty much each something like this almost daily. We have a restaurant when I am from that is dedicated to bowls with “yumm” sauce so I thought I would share since it is big here. https://www.cafeyumm.com

  10. Just had this for dinner and it was absolutely delicious. The sauce is going to be a staple around here, just the right amount of mustard flavour and turmeric. It came together so fast as well!! I’m already looking forward to tomorrow’s leftovers. Thanks for posting such a delicious meal 🙂

  11. 5 stars
    Gena this sauce is AMAZING!! I had the first batch w/sautéed veggies & rice & kale, the 2nd today w/steamed veggies over romaine w/chickpeas. Thanks for great ideas always!! Happy New Year 🙂

  12. 5 stars
    Thank you for this fantastic recipe. This is perfect for a moment.

    – gustavo woltmann

  13. This is so perfect right now. I’ve been eating like this for the past couple days on Lacy Davis & Jessica Wilkins’ Reset & Restore program, and meals like this are what my body is craving. That yum sauce sounds especially wonderful.

  14. 5 stars
    Thanks for another great recipe- this will be added to my rotation of salad dressings and sauces. Happy New Year!

  15. This looks amazing! So nourishing and simple, just what I’m craving as well. It would pack up lovely for warm lunches. Happy new year!

  16. 5 stars
    Looks delicious and healthy, will definitely try it over the weekend, i would add some mushroom and green zucchini just to make it more delightful, Thanks!

  17. What kind of mustard? The color suggests yellow mustard but I wanted to check before mixing this up! Happy new year, Gena– thanks for the great recipes, wisdom and inspiration.

    • I actually used Dijon! Thanks for asking — I’ll update the recipe to suggest as much, but I think yellow mustard would also be fine.