I love a bowl that feels like spring on a plate — crisp greens, bright herbs, and a creamy lemon-tahini drizzle. This Spring Green Bowl balances roasted asparagus, blanched green beans, bright herbs, quinoa, and pan-seared tofu (or chickpeas) for a satisfying, fresh meal. If you enjoy bowls that mix textures and flavors, like the BBQ salmon bowls with mango avocado salsa, this one will quickly become a weeknight favorite.
Why Make This Recipe
- It’s fresh, bright, and full of contrasting textures: creamy avocado, crunchy greens, and nutty quinoa.
- Nutrient-dense: a good balance of plant protein, fiber, and vitamins A and C from the green veggies.
- Fast and flexible: most components can be prepped ahead and assembled in 10 minutes.
- Great for meal prep or entertaining — everyone can customize toppings to taste.
- Personal note: I love this bowl because the lemon-tahini dressing ties everything together and keeps leftovers tasting like day-one freshness. It pairs well with other bowl ideas like the Greek chicken bowl when you want different protein options.
Recipe Overview
- Prep time: 15 minutes (plus 15–20 minutes for cooking quinoa and roasting)
- Cook time: 20 minutes (roasting and stovetop searing overlap)
- Total time: 35–40 minutes
- Servings: 4 bowls
- Difficulty: Easy
- Method: Roast, blanch, and pan-sear components; assemble bowls and finish with a blended dressing.
My Experience Making This Recipe
I tested this bowl across several weeks, swapping proteins and tweaking the dressing ratio. The biggest discovery: blanching green beans briefly (3–4 minutes) preserves snap and color, while roasting asparagus at high heat concentrates flavor.
How to Make Spring Green Bowl
Start by cooking 1 cup quinoa: rinse, then simmer with 2 cups water and a pinch of salt for 15 minutes, covered, then rest 5 minutes off heat. Roast 1 bunch trimmed asparagus tossed with 1 tbsp olive oil, salt, and pepper at 425°F for 10–12 minutes until tender-crisp. Blanch 8 oz green beans in boiling salted water 3–4 minutes, then shock in ice water. For protein, press and cube a 14 oz block of extra-firm tofu, toss with 1 tbsp cornstarch, and pan-sear in 2 tbsp oil over medium-high heat until golden (about 4 minutes per side). Whisk or blender-mix dressing: 3 tbsp tahini, 1 lemon (juice), 1 garlic clove, 2 tbsp water to thin, 1 tsp maple syrup, salt, and pepper. Assemble bowls with quinoa, greens (mixed baby spinach or arugula), roasted asparagus, green beans, tofu, sliced avocado, fresh herbs, and drizzle with dressing. For a different texture, swap tofu for 1 can (15 oz) rinsed chickpeas, roasted at 425°F for 20–25 minutes.
In techniques, the key is temperature control: high heat concentrates flavor when roasting but keep watch to avoid overbrowning. For quick green vegetable cooking, salt the blanching water — it seasons and helps preserve color, a trick I use in many green-vegetable dishes inspired by quick stir-fries like the black pepper beef mushroom green bean stir-fry.
Expert Tips for Success
- Press tofu for at least 20 minutes to remove excess water; this improves browning and texture. Use a heavy skillet or a tofu press.
- Preheat your sheet pan and oven to 425°F so vegetables roast instead of steam; a hot pan gives better caramelization.
- Use a blender for the dressing and add water 1 tbsp at a time to reach a pourable consistency; this avoids separation.
- Salt in stages: season quinoa cooking water, blanching water, and final bowl to layer flavor rather than over-salting at the end.
- For deeper savory notes, finish the pan-seared tofu with a quick splash of soy sauce or tamari in the last 30 seconds — a technique I learned adapting flavors from recipes such as the Bangladeshi spiced shrimp and green bean stir-fry.
How to Serve Spring Green Bowl
- Serve warm or room temperature for lunchboxes or family-style meals; the contrast of warm quinoa and cool greens is pleasant.
- Add a squeeze of fresh lemon and a sprinkle of toasted sesame seeds or chopped pistachios for crunch and aroma.
- Pair with a crisp white wine or a bright sparkling water with citrus to complement the lemon-tahini dressing.
- For a heartier dinner, top with grilled salmon or chicken and serve with crusty bread.
Storage and Reheating Guide
Store components separately for best quality. Refrigerate quinoa and roasted vegetables in airtight containers for up to 4 days and dressing in a jar for 7 days. Keep avocado and greens separate and add just before serving. You can freeze cooked quinoa or roasted chickpeas up to 3 months in freezer-safe containers; thaw in the fridge overnight. Reheat quinoa and roasted vegetables in a 350°F oven for 8–10 minutes or microwave covered for 60–90 seconds; add greens and avocado fresh after reheating to maintain texture.
Recipe Variations
- Protein swap: Use 2 cups roasted chickpeas (tossed with 1 tsp smoked paprika) for a nutty, crunchy option that’s vegan and gluten-free.
- Dairy-free/Gluten-free: This bowl is naturally gluten-free; ensure tamari instead of soy if needed. The dressing is dairy-free if you use tahini.
- Breakfast twist: Top warm quinoa with a soft-poached egg, sautéed greens, and a light lemon drizzle to borrow morning protein elements from bowl-style breakfasts like the best loaded cereal bowls.
- Flavor swap: Mix a 1 tbsp miso into the dressing for umami depth, or add 1 tsp harissa to the chickpeas for a spicy kick.
Nutritional Highlights
- High in fiber and plant protein when using quinoa and tofu or chickpeas, which supports satiety.
- Rich in vitamin K and vitamin C from asparagus, green beans, and fresh herbs.
- Allergen note: contains sesame (tahini) and may contain soy if using tofu or tamari; adjust as needed and label for guests. Portion guidance: about 1 heaping bowl (≈ 450–600 kcal depending on protein and avocado) makes a balanced main-dish serving.
Troubleshooting Common Issues
- Soggy vegetables: avoid crowding the sheet pan and roast at high heat (425°F); space triggers caramelization rather than steaming.
- Watery dressing: use a blender and add water slowly; chilling the tahini slightly can prevent separation.
- Tofu won’t brown: ensure the pan is hot and the tofu is dry (pressed), and don’t move cubes too early — give them 3–4 minutes per side to form a crust.
Frequently Asked Questions
Q: Can I make this bowl completely ahead of time for meal prep?
A: Yes — cook quinoa and roast vegetables up to 4 days in advance and store separately in airtight containers. Keep greens, avocado, and dressing separate; assemble bowls the morning of or before eating to preserve texture.
Q: What’s the best swap for tahini if I’m allergic to sesame?
A: Substitute unsweetened plain yogurt (if not dairy-free) or almond butter for a similar creamy mouthfeel; thin with lemon juice and water to reach the right consistency. Taste and adjust salt and acidity, starting with the same volumes (3 tbsp nut butter or yogurt).
Q: How do I make this higher in protein without meat?
A: Add an extra cup of roasted chickpeas, a pressed 14 oz block of tofu, or 1 cup shelled edamame. Combining quinoa with these options gives a complete amino acid profile.
Q: Can I grill the vegetables instead of roasting?
A: Absolutely — toss asparagus and green beans in oil and grill over medium-high heat for 2–4 minutes per side until charred and tender. Use a grill basket for smaller pieces to prevent falling through.
Spring Green Bowl
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A vibrant bowl featuring roasted asparagus, blanched green beans, quinoa, and creamy lemon-tahini drizzle.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 bunch asparagus, trimmed
- 1 tbsp olive oil
- Salt and pepper, to taste
- 8 oz green beans
- 1 block (14 oz) extra-firm tofu
- 1 tbsp cornstarch
- 2 tbsp oil for searing
- 3 tbsp tahini
- 1 lemon, juiced
- 1 garlic clove
- 2 tbsp water (to thin dressing)
- 1 tsp maple syrup
- Mixed baby spinach or arugula
- Sliced avocado
- Fresh herbs (e.g., parsley, cilantro)
Instructions
- Start by rinsing the quinoa, then simmer it with water and a pinch of salt for 15 minutes covered; rest for 5 minutes off heat.
- Roast asparagus tossed with olive oil, salt, and pepper at 425°F for 10–12 minutes until tender-crisp.
- Blanch green beans in boiling salted water for 3–4 minutes, then shock in ice water.
- Press and cube the tofu, toss with cornstarch, and pan-sear in oil over medium-high heat until golden (around 4 minutes per side).
- Whisk or blend dressing ingredients: tahini, lemon juice, garlic, water, maple syrup, salt, and pepper.
- Assemble bowls with quinoa, greens, roasted asparagus, green beans, tofu, avocado, and herbs; drizzle with dressing.
Notes
Serve warm or at room temperature. For added flavor, finish with lemon juice and sesame seeds.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Roasting, blanching, searing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6g
- Sodium: 300mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 12g
- Protein: 18g
- Cholesterol: 0mg