article by Lisa
February 4, 2026
"Easy Lucky 13 Grain Bowl: 13 wholesome ingredients for a colorful, protein-packed bowl. Meal prep friendly, vegan options and flavor tips included."
Overview: What Is the Lucky 13 Grain Bowl?
What makes this bowl 'lucky'?
The Lucky 13 Grain Bowl brings together 13 wholesome ingredients — a trio of grains, roasted vegetables, protein-rich chickpeas, bright kale, creamy avocado and a zesty dressing — into one balanced, colorful meal. It's designed to be nutritious, adaptable and visually appealing, with textures that range from tender roasted sweet potato to crisped chickpeas and creamy feta.
This recipe is ideal for meal prep, weeknight dinners, or when you want a satisfying bowl that stores and reheats well. The combination of grains (quinoa, farro, barley) provides complex carbohydrates and fiber, while chickpeas and feta add protein. Avocado and olive oil bring healthy fats that help you feel fuller longer.
Use this section as a quick guide to what to expect:
Whether you want to follow the recipe exactly or swap ingredients based on your pantry, this bowl is flexible. Below you'll find a detailed ingredients breakdown, step-by-step methods, plating tips, storage advice and FAQs to help you make the perfect Lucky 13 bowl every time.
The Lucky 13 Grain Bowl brings together 13 wholesome ingredients — a trio of grains, roasted vegetables, protein-rich chickpeas, bright kale, creamy avocado and a zesty dressing — into one balanced, colorful meal. It's designed to be nutritious, adaptable and visually appealing, with textures that range from tender roasted sweet potato to crisped chickpeas and creamy feta.
This recipe is ideal for meal prep, weeknight dinners, or when you want a satisfying bowl that stores and reheats well. The combination of grains (quinoa, farro, barley) provides complex carbohydrates and fiber, while chickpeas and feta add protein. Avocado and olive oil bring healthy fats that help you feel fuller longer.
Use this section as a quick guide to what to expect:
- Flavor profile: smoky paprika, bright lemon, a hint of sweetness from maple or honey.
- Texture profile: soft grains, caramelized vegetables, crisped chickpeas, creamy avocado.
- Time: ~40–50 minutes total with overlapping tasks.
Whether you want to follow the recipe exactly or swap ingredients based on your pantry, this bowl is flexible. Below you'll find a detailed ingredients breakdown, step-by-step methods, plating tips, storage advice and FAQs to help you make the perfect Lucky 13 bowl every time.
Ingredients, Quantities and Smart Substitutions
Core ingredients
This bowl is built from 13 ingredients listed below. The quantities are sized to serve 2–3 people and are perfect if you want leftovers for meal prep. Use the list as a shopping guide or a template to improvise.
Smart substitutions and swaps:
Tips: Buy grains in bulk to save money, roast extra vegetables for salads, and choose a ripe but firm avocado for best slicing and texture.
This bowl is built from 13 ingredients listed below. The quantities are sized to serve 2–3 people and are perfect if you want leftovers for meal prep. Use the list as a shopping guide or a template to improvise.
- 1 cup mixed grains (quinoa, farro, barley) — mixed for texture and nutrition.
- 2 cups vegetable broth or water — broth for more flavor.
- 1 medium sweet potato, diced.
- 1 red bell pepper, sliced.
- 1 small red onion, sliced.
- 1 cup cooked chickpeas (or 1 can, drained).
- 2 cups kale, chopped.
- 1 avocado, sliced.
- 50 g feta cheese, crumbled.
- 3 tbsp extra virgin olive oil (divided).
- 1 tbsp maple syrup or honey.
- Juice of 1 lemon.
- Spices: 1 tsp smoked paprika, 1/2 tsp cumin, salt & pepper.
Smart substitutions and swaps:
- Grains: Use brown rice, bulgur, or millet if you don’t have farro or barley — just adjust cooking time.
- Protein: Swap chickpeas for white beans, lentils or roasted tofu for a vegan option without cheese.
- Cheese: Replace feta with goat cheese or omit for a dairy-free bowl.
- Sweetener: Maple syrup can be swapped with agave or a touch of brown sugar.
Tips: Buy grains in bulk to save money, roast extra vegetables for salads, and choose a ripe but firm avocado for best slicing and texture.
=
Preparing Grains and Roasting Vegetables
Grains first
Rinse your mixed grains well under cold water to remove any surface starch and debris — especially helpful for quinoa, which can be bitter if not rinsed. Combine 1 cup mixed grains with 2 cups vegetable broth or water in a medium pot. Bring to a boil, then reduce to a simmer. Cooking times vary: quinoa typically cooks in 12–15 minutes, pearl barley 20–30 minutes and farro between 15–25 minutes depending on whether it's pearled. If you use a blend, check after 15 minutes and taste for tenderness.
Fluff the grains with a fork and let them rest covered for 5 minutes before serving to absorb any remaining liquid.
Roasting the veg
Preheat the oven to 220°C (425°F). Toss diced sweet potato, sliced bell pepper and red onion with 1 tbsp olive oil, 1/2 tsp smoked paprika, salt and pepper on a parchment-lined baking tray. Spread in a single layer for even caramelization. Roast for 20–25 minutes, turning once halfway through, until tender and slightly charred at the edges.
Pro tips while roasting:
When the vegetables are done, transfer them to a bowl and set aside. Reserve any browned bits on the tray to mix into your final bowl for extra flavor.
Rinse your mixed grains well under cold water to remove any surface starch and debris — especially helpful for quinoa, which can be bitter if not rinsed. Combine 1 cup mixed grains with 2 cups vegetable broth or water in a medium pot. Bring to a boil, then reduce to a simmer. Cooking times vary: quinoa typically cooks in 12–15 minutes, pearl barley 20–30 minutes and farro between 15–25 minutes depending on whether it's pearled. If you use a blend, check after 15 minutes and taste for tenderness.
Fluff the grains with a fork and let them rest covered for 5 minutes before serving to absorb any remaining liquid.
Roasting the veg
Preheat the oven to 220°C (425°F). Toss diced sweet potato, sliced bell pepper and red onion with 1 tbsp olive oil, 1/2 tsp smoked paprika, salt and pepper on a parchment-lined baking tray. Spread in a single layer for even caramelization. Roast for 20–25 minutes, turning once halfway through, until tender and slightly charred at the edges.
Pro tips while roasting:
- Even size: Dice the sweet potato into uniform pieces so everything cooks evenly.
- Avoid crowding: If pieces overlap, they steam instead of roast — use two trays if needed.
- Boost flavor: Add a splash of balsamic or a pinch of brown sugar mid-roast for caramelized depth.
When the vegetables are done, transfer them to a bowl and set aside. Reserve any browned bits on the tray to mix into your final bowl for extra flavor.
Sautéing Chickpeas, Wilted Kale and Flavor Layering
Sauté for texture and flavor
While your grains cook and vegetables roast, use a skillet to crisp the chickpeas and wilt the kale — this step adds contrast and a savory note that balances the sweet roasted veg. Heat a tablespoon of olive oil over medium heat. Add drained, rinsed chickpeas and sauté for 4–5 minutes until they begin to brown and develop small crispy edges.
Add the chopped kale to the skillet and sauté for an additional 2–3 minutes until wilted but still bright green. Season with salt, pepper and a pinch of smoked paprika or cumin to echo the flavors used elsewhere in the bowl.
Texture and seasoning tips:
Once the chickpeas are crisp and kale is tender, remove from heat and keep warm until assembly. These small steps — crisping and quick wilting — dramatically elevate the bowl by adding contrast to softer components like grains and avocado.
While your grains cook and vegetables roast, use a skillet to crisp the chickpeas and wilt the kale — this step adds contrast and a savory note that balances the sweet roasted veg. Heat a tablespoon of olive oil over medium heat. Add drained, rinsed chickpeas and sauté for 4–5 minutes until they begin to brown and develop small crispy edges.
Add the chopped kale to the skillet and sauté for an additional 2–3 minutes until wilted but still bright green. Season with salt, pepper and a pinch of smoked paprika or cumin to echo the flavors used elsewhere in the bowl.
Texture and seasoning tips:
- Make chickpeas crisper: Pat them dry first and don’t overcrowd the pan; let them sit undisturbed for 1–2 minutes before stirring.
- Kale prep: Remove tough stems for a tender bite; chop or tear into bite-sized pieces.
- Add-ins: A splash of soy sauce or tamari during sautéing can add umami, while a squeeze of lemon brightens the greens.
Once the chickpeas are crisp and kale is tender, remove from heat and keep warm until assembly. These small steps — crisping and quick wilting — dramatically elevate the bowl by adding contrast to softer components like grains and avocado.
Dressing, Balancing Sweetness and Acidity
Make the bright dressing
A simple dressing ties the Lucky 13 Grain Bowl together — balancing smoky spices, roasted sweetness and creamy elements. Whisk 2 tbsp extra virgin olive oil, 1 tbsp maple syrup (or honey), juice of 1 lemon, remaining smoked paprika, 1/2 tsp cumin, salt and pepper in a small bowl until emulsified.
Taste and adjust: you want a balance of acid from lemon, fat from olive oil, and a touch of sweetness from maple syrup. If it feels too tart, add another 1/2 tsp of maple or a drop of olive oil. If it’s flat, add a pinch of salt and more lemon to lift flavors.
Variations and add-ons:
When drizzling the dressing over bowls, start with a light hand: you can always add more, but you can’t remove excess. A final squeeze of lemon over the assembled bowl brings a bright finish and ties all the components together.
A simple dressing ties the Lucky 13 Grain Bowl together — balancing smoky spices, roasted sweetness and creamy elements. Whisk 2 tbsp extra virgin olive oil, 1 tbsp maple syrup (or honey), juice of 1 lemon, remaining smoked paprika, 1/2 tsp cumin, salt and pepper in a small bowl until emulsified.
Taste and adjust: you want a balance of acid from lemon, fat from olive oil, and a touch of sweetness from maple syrup. If it feels too tart, add another 1/2 tsp of maple or a drop of olive oil. If it’s flat, add a pinch of salt and more lemon to lift flavors.
Variations and add-ons:
- Creamier dressing: Stir in a spoonful of tahini or Greek yogurt for a richer texture.
- Herby twist: Add chopped parsley, cilantro or dill to make the dressing fresh and aromatic.
- Spicy kick: Add a pinch of cayenne or a drizzle of harissa for heat.
When drizzling the dressing over bowls, start with a light hand: you can always add more, but you can’t remove excess. A final squeeze of lemon over the assembled bowl brings a bright finish and ties all the components together.
Assembling, Plating and Serving Suggestions
Build balanced bowls
Assembly is where the bowl becomes visually appealing and ready to eat. Divide the cooked grains among serving bowls as your base. Arrange roasted vegetables, chickpea-kale sauté, avocado slices and crumbled feta in sections on top of the grains so each bite can combine different textures and flavors.
Plating order suggestions:
Serving suggestions and pairings:
Garnish ideas include toasted seeds (pumpkin or sesame), a drizzle of extra virgin olive oil, or lemon zest for brightness. For gatherings, assemble all components buffet-style and let guests build their own bowls.
Assembly is where the bowl becomes visually appealing and ready to eat. Divide the cooked grains among serving bowls as your base. Arrange roasted vegetables, chickpea-kale sauté, avocado slices and crumbled feta in sections on top of the grains so each bite can combine different textures and flavors.
Plating order suggestions:
- Base: 1–1.5 cups mixed grains per bowl.
- Veg: Place roasted sweet potato and peppers on one side.
- Greens and protein: Add the chickpea-kale mix on another quadrant.
- Finishing touches: Fan avocado slices, sprinkle feta, and drizzle the dressing.
Serving suggestions and pairings:
- Warm serving: Serve immediately so the roasted veg retain warmth and textures contrast.
- Cold option: Chill the components and serve as a grain salad with dressing on the side.
- Sides: Pair with crusty bread or a light soup for a fuller meal.
Garnish ideas include toasted seeds (pumpkin or sesame), a drizzle of extra virgin olive oil, or lemon zest for brightness. For gatherings, assemble all components buffet-style and let guests build their own bowls.
Meal Prep, Storage and Reheating Tips
Make it ahead
The Lucky 13 Grain Bowl is exceptionally meal-prep friendly. Cook grains, roast vegetables and sauté chickpeas in advance and store each component separately in airtight containers in the refrigerator for up to 3 days. Keep avocado slices and the dressing separate until serving to maintain the best texture and flavor.
Storage guidelines:
Reheating tips:
Label containers with dates if prepping multiple batches, and consider portioning into single-serve containers for grab-and-go lunches.
The Lucky 13 Grain Bowl is exceptionally meal-prep friendly. Cook grains, roast vegetables and sauté chickpeas in advance and store each component separately in airtight containers in the refrigerator for up to 3 days. Keep avocado slices and the dressing separate until serving to maintain the best texture and flavor.
Storage guidelines:
- Grains: Refrigerate in an airtight container for up to 4 days. Reheat with a splash of water to restore moisture.
- Roasted veg & chickpeas: Store together or separately for 3–4 days. Reheat in the oven at 180°C (350°F) for 8–10 minutes to revive crisp edges.
- Kale: Better to store separately if you like it less wilted; otherwise combine with chickpeas.
- Avocado: Store halved avocado with the pit and a squeeze of lemon, wrapped tightly for up to 24 hours to slow browning.
Reheating tips:
- Microwave: Reheat grains and veg briefly, then assemble to avoid overcooking avocado and feta.
- Oven: A 180°C oven for 8–10 minutes crisps chickpeas and rewarms roasted veg without drying them out.
- Serve cold: Leftover bowls are delicious cold as a grain salad — toss with fresh dressing and add avocado just before eating.
Label containers with dates if prepping multiple batches, and consider portioning into single-serve containers for grab-and-go lunches.
Variations, Dietary Tweaks and Serving Ideas
Make it yours
This bowl is a template — feel free to customize depending on dietary needs, seasonal produce and pantry staples. Here are practical variations and theme ideas that keep the core concept while offering flavor diversity.
Creative serving ideas:
Small swaps go a long way — a handful of toasted almonds or a drizzle of chili oil can transform the bowl while keeping the same filling, nutritious base.
This bowl is a template — feel free to customize depending on dietary needs, seasonal produce and pantry staples. Here are practical variations and theme ideas that keep the core concept while offering flavor diversity.
- Vegan: Omit feta and swap honey for maple syrup. Add toasted nuts or seeds for extra richness.
- Protein boost: Add roasted chicken, salmon, or baked tofu for more protein.
- Mediterranean twist: Add olives, cucumber, sun-dried tomatoes, and a lemon-oregano dressing.
- Southwest version: Use black beans instead of chickpeas, add corn, cilantro and a cumin-lime dressing.
- Seasonal swaps: Swap sweet potato for roasted beets in winter, or zucchini and cherry tomatoes in summer.
Creative serving ideas:
- Bowl bar: For parties, present components in separate bowls and let guests assemble their own Lucky 13 bowls.
- Layered jars: Layer grains and ingredients in mason jars for portable lunches — keep dressing in a small separate container to pour before eating.
- Family style: Serve grains in a large bowl with roasted veg, chickpeas and greens alongside, letting everyone build plates.
Small swaps go a long way — a handful of toasted almonds or a drizzle of chili oil can transform the bowl while keeping the same filling, nutritious base.
FAQs — Frequently Asked Questions
Quick answers to common questions
Below are frequently asked questions about the Lucky 13 Grain Bowl, covering timing, substitutions, storage and best practices to help you make the bowl confidently.
If you have a specific dietary restriction or want suggestions for customizing this bowl to feed a crowd, ask and I’ll provide tailored guidance.
Below are frequently asked questions about the Lucky 13 Grain Bowl, covering timing, substitutions, storage and best practices to help you make the bowl confidently.
- Q: Can I use a single grain instead of a mix?
A: Yes. A single grain like quinoa or brown rice works perfectly. Adjust cooking time according to that grain’s instructions. - Q: How long do leftovers keep?
A: Store cooked components in airtight containers for up to 3–4 days. Keep avocado separate and add just before serving. - Q: Can I freeze any parts of the bowl?
A: Roasted vegetables freeze well, as do cooked chickpeas, but fresh kale and avocado don’t freeze well. Freeze grains and veg in portions and thaw in the fridge before reheating. - Q: How do I keep chickpeas crispy?
A: Pat chickpeas dry, sauté over medium-high heat without overcrowding the pan, and finish with a quick high-heat sear to develop crisp edges. - Q: Can I make this nut-free and dairy-free?
A: Yes — omit feta or use a dairy-free cheese, and avoid adding nuts. Use seeds (pumpkin or sunflower) for crunch instead. - Q: What if I don’t have maple syrup?
A: Substitute honey (if not vegan), agave, or a pinch of brown sugar to balance acidity in the dressing. - Q: Any tips for serving to picky eaters?
A: Serve components separately so picky eaters can choose what they like. Offer dressing on the side and keep flavors mild — reduce smoked paprika and add it to taste.
If you have a specific dietary restriction or want suggestions for customizing this bowl to feed a crowd, ask and I’ll provide tailored guidance.
Lucky 13 Grain Bowl
Make your own good-luck bowl! 🍀 The Lucky 13 Grain Bowl packs 13 wholesome ingredients — grains, roast veg, chickpeas and avocado — for a colorful, satisfying meal. Perfect for meal prep or a cozy dinner. 🥗✨
total time
40
servings
4
calories
520 kcal
ingredients
- 1 cup mixed grains (quinoa, farro, barley) 🌾
- 2 cups vegetable broth or water 🥣
- 1 medium sweet potato, diced đźŤ
- 1 red bell pepper, sliced đź«‘
- 1 small red onion, sliced 🧅
- 1 cup cooked chickpeas (or 1 can, drained) 🥫
- 2 cups kale, chopped 🥬
- 1 avocado, sliced 🥑
- 50 g feta cheese, crumbled 🧀
- 3 tbsp extra virgin olive oil đź«’
- 1 tbsp maple syrup or honey 🍯
- Juice of 1 lemon 🍋
- 1 tsp smoked paprika, 1/2 tsp cumin, salt & pepper 🌶️🧂
instructions
- 1Preheat oven to 220°C (425°F). Line a baking tray with parchment.
- 2Toss diced sweet potato, sliced bell pepper and red onion with 1 tbsp olive oil, 1/2 tsp smoked paprika, salt and pepper. Roast 20–25 minutes until tender and caramelized.
- 3While veg roast, rinse mixed grains and combine with vegetable broth in a pot. Bring to a boil, reduce heat, simmer according to the grain package (about 15–20 minutes) until tender. Fluff with a fork.
- 4In a small bowl, whisk together 2 tbsp olive oil, maple syrup, lemon juice, remaining smoked paprika, cumin, salt and pepper to make a dressing.
- 5Heat a skillet over medium heat with a little oil. Sauté chickpeas 4–5 minutes until lightly crisp. Add chopped kale and cook 2–3 minutes until wilted. Season to taste.
- 6Assemble bowls: divide cooked grains among bowls, top with roasted vegetables, chickpea-kale mix, sliced avocado and crumbled feta.
- 7Drizzle dressing over each bowl and finish with a squeeze of lemon if desired.
- 8Serve warm or at room temperature. Leftovers keep well refrigerated for up to 3 days—reheat or enjoy cold as a salad.