Green Goddess Grain Bowl

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This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch ready in just 15 minutes.

By
Sylvia Fountaine, M.A.
Sylvia Fountaine, M.A.

Sylvia Fountaine is a professional chef specializing in plant-based recipes, many of which she has contributed to EatingWell. Inspired to broaden her palate from a young age by her Finnish mother and Egyptian father, Sylvia is passionate about fresh seasonal produce and global cuisines.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
4565464.jpg
Prep Time:
15 mins
Total Time:
15 mins
Servings:
1
Yield:
1 bowl
Nutrition Profile:
High-Calcium Bone-Health Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • ½ cup snap or snow peas, trimmed

  • 4 spears asparagus, tough ends removed, cut into 2-inch pieces

  • ½ cup plain whole-milk yogurt

  • ¼ cup chopped fresh dill

  • 1 tablespoon lemon juice

  • 1 tablespoon extra-virgin olive oil

  • 1 clove garlic, minced

  • ¼ teaspoon kosher salt

  • ½ cup cooked farro

  • 4 ounces baked tofu, cubed

  • 3 radishes, sliced

  • 1 tablespoon Toasted pumpkin seeds for garnish

Directions

  1. Bring a medium pot of water to a boil. Add snap (or snow) peas and asparagus; cook until just tender, about 2 minutes. Rinse under cold water.

  2. Whisk yogurt, dill, lemon juice, oil, garlic and salt together in a small bowl.

  3. Place farro in a shallow serving bowl. Top with peas, asparagus, tofu and radishes. Drizzle 2 tablespoons of the dressing on top (save extra for other use). Sprinkle with pumpkin seeds, if desired.

Originally appeared: EatingWell.com, October 2017

Nutrition Facts (per serving)

553 Calories
26g Fat
56g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 bowl
Calories 553
% Daily Value *
Total Carbohydrate 56g 20%
Dietary Fiber 8g 30%
Total Sugars 17g
Protein 29g 58%
Total Fat 26g 33%
Saturated Fat 6g 28%
Cholesterol 16mg 5%
Vitamin A 1121IU 22%
Vitamin C 34mg 38%
Folate 65mcg 16%
Sodium 626mg 27%
Calcium 331mg 25%
Iron 5mg 27%
Magnesium 36mg 8%
Potassium 458mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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