Spring Greens and Grains Bowl
This bowl is a fresh, nutrient-packed dish that celebrates seasonal vegetables and wholesome grains. It typically combines a base of hearty grains like quinoa, farro, or brown rice with vibrant spring greens such as arugula, spinach, or baby kale. Crisp vegetables like asparagus, radishes add texture and flavor, while protein sources—such as chickpeas, beans, or tofu—make it satisfying. Finished with a light vinaigrette or lemon dressing, this bowl is a balanced, heart-healthy meal rich in fiber, vitamins, and plant-based protein.
Equipment
- 2 medium pot
- 1 bowl
- 1 knife
- 1 cutting board
Ingredients
Base
- 1 cup quinoa cooked according to directions: any grain: farro, barley, brown rice
- 1 cup greens chopped: any greens: arugula, baby kale, spring mix, mustard greens
- 1 bunch asparagus trimmed an cut into 2 inch pieces
Dressing
- 2 tbsp olive oil or any vegetable oil
- 2 tbsp apple cider vinegar optional: lemon juice
- 1 tsp Dijon mustard
- 1 tsp maple syrup
- salt to taste
- pepper to taste
Optional boosts
- 2 tbsp sunflower seeds or pumpkin seeds, pistachios, or walnuts
- 1/2 cup chickpeas or other beans
- 1/4 cup fresh herbs parsley, dill, mint
- 1/2 cup tofu cut into cubes
Instructions
Cook the grains: prepare according to directions or use leftovers
- Blanch asparagus: brings water to a boil in medium pot. Add asparaqgus and cook for 1 minute until tender crisp. Remove abd immediately place in an ice bath to stop the cooking. Dry well.
- Prepare dressing: Whisk all dressing ingredients until emulsified or place all ingredients into a jar and shake until fully combined.
- Assemble bowl: Layer the greens on the bottom, Add the grains, asparagus and radishes.
- Fishish by drizzling dressing generously and mix. Add optional toppings and enjoy.
Notes
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Spring Greens and Grains Bowl
Amount per Serving
Calories
340.6
% Daily Value*
Fat
14
g
18
%
Saturated Fat
1.5
g
8
%
Sodium
147
mg
6
%
Potassium
750
mg
16
%
Carbohydrates
45
g
15
%
Fiber
8
g
29
%
Sugar
4.2
g
Protein
10
g
20
%
Vitamin A
1289
µg
143
%
Vitamin C
19
mg
21
%
Vitamin K
189
µg
158
%
Calcium
80
mg
6
%
Iron
3.5
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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