Description
A vibrant and nutritious Spring Green Bowl packed with grains and fresh vegetables, topped with a zesty lemon dressing.
Ingredients
Scale
- 1 cup quinoa, brown rice, or farro
- 2 cups water
- ½ teaspoon salt
- 1 cup fresh or frozen green peas
- 1 cup asparagus, trimmed and cut into 2-inch pieces
- 1 cup green beans, trimmed and cut into 2-inch pieces
- 2 cups baby spinach leaves
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey
- 1 small garlic clove, minced
- Salt and freshly ground black pepper to taste
- 2 tablespoons toasted pumpkin seeds or sunflower seeds (optional)
- ¼ cup crumbled feta cheese (optional for vegan)
- Fresh herbs such as mint, parsley, or dill, chopped
Instructions
- Rinse the grains under cold water. In a medium saucepan, bring water and salt to a boil. Add grains, reduce heat to low, cover, and simmer until tender: approximately 15 minutes for quinoa, 35 minutes for brown rice, or as package directs. Fluff with a fork and set aside.
- Bring a large pot of salted water to a boil. Blanch the peas, asparagus, and green beans separately for 2 to 3 minutes each, until just tender and bright green. Immediately transfer to a bowl of ice water to stop cooking, then drain well.
- Heat a large skillet over medium heat. Add the spinach and cook for 1 to 2 minutes until just wilted. Remove from heat.
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, mustard, maple syrup or honey, minced garlic, salt, and pepper until emulsified.
- Divide cooked grains among four bowls. Top each with blanched peas, asparagus, green beans, and sautéed spinach. Drizzle with lemon dressing.
- Sprinkle with toasted seeds, crumbled feta if using, and fresh herbs. Serve immediately.
Notes
- Add other seasonal vegetables for variation.
- Adjust the lemon dressing ingredients to taste.
- This bowl can be served warm or cold.
- Prep Time: 15 minutes
- Cook Time: 15-35 minutes
- Category: Salad
- Method: Boiling, Sautéing, Whisking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 3g
- Sodium: 200mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 5mg