How do I keep asparagus from getting soggy in my spring bowl?

The secret is high-heat roasting at 425°F for 10-12 minutes max. The asparagus should be tender-crisp with slight char, not limp. Also crucial: let it cool for 5 minutes before adding to the bowl, and don't dress until serving.

Can I make this Mediterranean spring bowl ahead of time?

Absolutely! Prep all components up to 3 days ahead. Store quinoa, roasted asparagus, chopped vegetables, and dressing in separate containers. Assemble just before serving for best texture. This works similarly to our Greek Meatballs with Orzo meal prep strategy.

What's the best grain for a Mediterranean Buddha bowl?

Quinoa wins for protein content and fluffy texture, but farro adds wonderful chewiness. For faster prep, use Israeli couscous (10 minutes!). Brown rice works for budget-friendly batches.

How long does a Mediterranean asparagus bowl last in the fridge?

With components stored separately: grains last 5-6 days, roasted asparagus 3-4 days, fresh vegetables 4-5 days, dressing 7-10 days. Assembled and dressed bowls should be eaten within 24 hours.

Can I use frozen asparagus instead of fresh?

Honestly? I wouldn't for this recipe. Frozen asparagus releases too much moisture and won't achieve that beautiful caramelization. Save frozen asparagus for soups and stir-fries.

Should I store the dressing separately?

Yes! Always keep the lemon herb dressing in its own container. Dressed grains absorb liquid and become mushy. Dress individual portions right before eating.

Easy Mediterranean Spring Bowl with Asparagus (30 Minutes!)

Name: Easy Mediterranean Spring Bowl with Asparagus (30 Minutes!)
Prep time: 15 min
Cook time: 18 min
Total time: 33 min
Cuisine: Mediterranean
Ingredients: 1 cup quinoa, rinsed; 2 cups vegetable broth; 1 pound fresh asparagus, ends trimmed; 3 tablespoons extra-virgin olive oil, divided; 1 cup cherry tomatoes, halved; 1 medium cucumber, diced; ¼ cup red onion, thinly sliced; ⅓ cup kalamata olives, halved; 4 oz feta cheese, crumbled; ¼ cup pine nuts, toasted (optional); Fresh dill and mint for garnish; Salt and freshly ground black pepper; 3 tablespoons extra-virgin olive oil; Juice of 1 large lemon (about 3 tablespoons); 1 clove garlic, minced; 1 teaspoon honey or maple syrup; 1 tablespoon fresh dill, chopped (or 1 tsp dried); ½ teaspoon Dijon mustard; Salt and pepper to taste

Description

A vibrant, healthy grain bowl featuring roasted asparagus, fluffy quinoa, creamy feta, fresh vegetables, and a bright lemon herb dressing. Perfect for spring entertaining or weekly meal prep.

Ingredients

For the Bowl:

1 cup quinoa, rinsed

2 cups vegetable broth

1 pound fresh asparagus, ends trimmed

3 tablespoons extra-virgin olive oil, divided

1 cup cherry tomatoes, halved

1 medium cucumber, diced

¼ cup red onion, thinly sliced

⅓ cup kalamata olives, halved

4 oz feta cheese, crumbled

¼ cup pine nuts, toasted (optional)

Fresh dill and mint for garnish

Salt and freshly ground black pepper

For the Lemon Herb Dressing:

3 tablespoons extra-virgin olive oil

Juice of 1 large lemon (about 3 tablespoons)

1 clove garlic, minced

1 teaspoon honey or maple syrup

1 tablespoon fresh dill, chopped (or 1 tsp dried)

½ teaspoon Dijon mustard

Salt and pepper to taste

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Instructions

1. Cook the quinoa: Combine rinsed quinoa and vegetable broth in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15-18 minutes until liquid is absorbed. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.

2. Roast the asparagus: Preheat oven to 425°F. Toss asparagus with 2 tablespoons olive oil, salt, and pepper. Spread in a single layer on a sheet pan. Roast for 10-12 minutes until tender-crisp and lightly charred. Let cool 5 minutes, then cut into 2-inch pieces.

3. Make the dressing: Combine all dressing ingredients in a small jar. Shake vigorously until emulsified. Taste and adjust seasoning.

4. Prep vegetables: Halve cherry tomatoes, dice cucumber, and thinly slice red onion. Halve olives if desired.

5. Assemble bowls: Divide quinoa among 4 bowls. Arrange roasted asparagus, tomatoes, cucumber, onion, and olives on top. Drizzle generously with lemon herb dressing.

6. Finish and serve: Top with crumbled feta cheese (add after dressing!), toasted pine nuts, and fresh herbs. Serve immediately.

Notes

Storage:

Room temperature: 2 hours assembled

Refrigerator: 3-4 days (components separated)

Dressing: Up to 10 days refrigerated

Not recommended for freezing

Make-Ahead Tips:

Cook quinoa up to 5 days ahead

Roast asparagus up to 2 days ahead (reheat briefly or serve room temp)

Make dressing up to 1 week ahead

Chop vegetables morning of serving

Substitutions:

Quinoa → farro, brown rice, or Israeli couscous

Feta → goat cheese or dairy-free alternative

Pine nuts → toasted almonds, pepitas, or omit

Honey → maple syrup for vegan

Add Protein:

Grilled chicken (6 oz per serving)

Crispy roasted chickpeas (½ cup)

Sautéed shrimp (4-5 large per serving)

Soft-boiled egg

Prep Time: 15 minutes
Cook Time: 18 minutes
Category: Mediterranean Salad recipe, Side Dish
Method: Roasting, Boiling
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 385 kcal
Sugar: 5g
Sodium: 485mg
Fat: 19g
Saturated Fat: 5g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 7g
Protein: 14g
Cholesterol: 22mg