Introduction:

If you’re looking for a quick, flavorful meal that ticks all the boxes—gluten-free, nutritious, and delicious—this gluten-free grain bowl with sardines and Sauce Moyo is a perfect choice. I’ve always been a fan of grain bowls because they’re so versatile, and this recipe is one of my go-to meals when I need something healthy but also bursting with flavor. Sardines are a nutrient powerhouse packed with Omega-3 fatty acids, and pairing them with Sauce Moyo, a traditional West African sauce made from tomatoes, onions, and herbs, takes the flavors to another level.

Grain bowls are a great way to combine wholesome ingredients like quinoa or brown rice with protein, healthy fats, and vegetables. This gluten-free version is perfect for anyone with dietary restrictions, but it’s also a satisfying meal for anyone looking to eat cleaner. Plus, it’s easy to make ahead for meal prep, making it a great option for busy professionals and families.

Not only is this dish gluten-free, but it also offers a variety of textures and flavors. You get the crispy, savory goodness of the sardines, the tanginess from the Sauce Moyo, and the hearty bite of the grains. This recipe is also rich in fiber, protein, and healthy fats, making it both filling and nutritious.

Ingredients List

For the Grain Bowl:

  • 1 cup cooked quinoa (or any gluten-free grain like brown rice or millet)
  • 1 cup cooked brown rice
  • 1 can (4-6 oz) sardines in olive oil, drained
  • 1 cup kale, finely chopped
  • 1/2 cup red bell pepper, diced
  • 1/2 cup cucumber, thinly sliced
  • 1/4 cup shredded carrots
  • 1/4 cup pickled red onions
  • 2 tbsp pumpkin seeds
  • 1 avocado, sliced

For Sauce Moyo:

  • 1 medium tomato, finely diced
  • 1/2 small red onion, finely chopped
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp extra virgin olive oil
  • Juice of 1 lemon
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 tsp red pepper flakes (optional for heat)

Substitutions & Tips:

  • You can substitute sardines with canned mackerel or grilled chicken if preferred.
  • For a vegetarian version, swap sardines for roasted chickpeas or tofu.
  • Feel free to use any gluten-free grain, such as millet or amaranth, as an alternative to quinoa or brown rice.

Step-by-Step Instructions

1. Preparing the Grains

  • Cook 1 cup of quinoa according to package instructions. Set aside to cool slightly.
  • Cook 1 cup of brown rice until tender. Drain and set aside.
  • Pro tip: For extra flavor, cook the grains in vegetable broth instead of water.

2. Preparing the Sardines

  • Drain the sardines and gently break them into bite-sized pieces.
  • If you prefer them crispier, heat a pan over medium heat and sauté the sardines in a tablespoon of olive oil for 2-3 minutes until they’re golden and slightly crispy. Set aside.

3. Making the Sauce Moyo

  • In a bowl, combine the diced tomato, chopped red onion, fresh parsley, and red pepper flakes.
  • Drizzle with olive oil and lemon juice, and season with sea salt and black pepper.
  • Mix well and let it sit for about 10 minutes to allow the flavors to meld.
  • Taste and adjust seasoning if necessary.

4. Assembling the Grain Bowl

  • In a large bowl, combine the cooked quinoa and brown rice.
  • Add the finely chopped kale, diced red bell pepper, sliced cucumber, shredded carrots, and pickled red onions.
  • Top with the crispy sardines and sliced avocado.
  • Sprinkle the pumpkin seeds over the bowl for added crunch and texture.

5. Drizzling with Sauce Moyo

  • Generously drizzle the Sauce Moyo over the assembled grain bowl.
  • Make sure each bite gets a mix of grains, veggies, and sardines coated with the sauce.

6. Finishing Touches

  • Garnish with extra parsley, lemon wedges, and more red pepper flakes if desired.
  • Serve immediately or pack it for a healthy on-the-go lunch.

Tips for Success

  • Use Fresh Ingredients: Fresh vegetables and herbs enhance the overall flavor and texture of this grain bowl.
  • Meal Prep Friendly: You can prepare the grains and Sauce Moyo ahead of time, making it easier to throw together during the week. Just store the ingredients in separate containers and combine them when you’re ready to eat.
  • Crispy Sardines: Crisping up the sardines in a pan adds a nice texture contrast to the soft grains and fresh veggies.
  • Balance of Flavors: The tartness of the lemon in the Sauce Moyo balances out the rich flavors of the sardines and avocado, creating a delicious harmony of tastes.

Recipe Variations

  • Vegetarian Version: Replace the sardines with roasted chickpeas or marinated tofu for a protein-rich vegetarian option.
  • Spicy Twist: Add a teaspoon of harissa or sriracha to the Sauce Moyo for extra heat.
  • Grain Swaps: Try using gluten-free grains like amaranth, millet, or buckwheat instead of quinoa and brown rice.
  • Different Proteins: Swap sardines for canned mackerel, smoked salmon, or grilled chicken for variation.

Serving Suggestions

This grain bowl pairs beautifully with a side of roasted sweet potatoes or a simple cucumber-tomato salad. The lightness of the vegetables complements the hearty grain bowl, making it a balanced and nutritious meal. You can also add a side of gluten-free pita or crispbreads to make it more filling.

Storage & Reheating Instructions

  • Storing: Keep leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: To reheat, warm the grains slightly in the microwave, then assemble the bowl with fresh vegetables and Sauce Moyo right before serving.
  • Freezing: You can freeze the grains for up to 1 month, but avoid freezing the sauce and fresh veggies as they don’t retain their texture well.

Nutrition Information (Per Serving)

  • Calories: 480 kcal
  • Protein: 22g
  • Carbohydrates: 50g
  • Fiber: 8g
  • Fat: 22g
  • Omega-3s: High, thanks to the sardines
  • Gluten-Free: Yes

This meal is packed with fiber from the grains and vegetables, lean protein from the sardines, and healthy fats from the avocado and olive oil. It’s a well-rounded dish that supports heart health, brain function, and overall wellness.

Cost Estimation

  • Approximate cost per serving: $5.00
  • Budget Tip: Opt for canned sardines instead of fresh fish, and use seasonal vegetables to keep the cost down.

    For more gluten-free meal ideas, check out our Gluten-Free Basmati Rice Pilaf With Cauliflower, Carrots, and Peas recipe.
    Learn more about the health benefits of sardines from this article.

    Did you try this gluten-free grain bowl with sardines and Sauce Moyo? Share your thoughts or any variations you made in the comments below! Don’t forget to pin this recipe and tag us on Instagram when you make it!