This spring bowl highlights simple, seasonal ingredients in a colorful, fresh and nourishing dish. Rich in flavors and textures, it offers the perfect balance of crunch, sweetness and freshness. Our dietitians recommend it both as a light lunch and as a satisfying vegetarian dinner. Quick to assemble, it’s perfect for busy weeknights. For more inspiration, discover our 10 recipes for quinoa fans.
Ingredients
- 80 ml (⅓ cup) dry quinoa, rinsed
- 160 ml (⅔ cup) reduced-sodium vegetable broth
- 1 bunch asparagus (about 225 g), trimmed and cut into pieces
- 125 ml (½ cup) frozen green peas, not thawed
- Pepper and salt, to taste
- 4 large eggs
- 15 ml (1 tbsp) white vinegar
- 15 ml (1 tbsp) olive oil
- Zest and juice of ½ lemon
- 60 ml (¼ cup) light feta cheese, crumbled
- 30 ml (2 tbsp) fresh herbs, chopped (flat-leaf parsley, dill or cilantro)
- 60 ml (¼ cup) pickled red onion*
Preparation
- In a medium saucepan, place the quinoa and pour in the broth. Bring to a boil over high heat. Reduce to low heat, cover and cook for 15 minutes. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork.
- Place the asparagus and green peas in a microwave-safe bowl. Add 15 ml (1 tbsp) of water. Cook for 2 to 3 minutes or until the asparagus is tender but still crisp. Drain if needed. Season with salt and pepper to taste.
- Bring a saucepan of water to a gentle simmer. Add the vinegar. Crack an egg into a small bowl. Create a gentle whirlpool in the water and carefully slide in the egg. Cook for 3 minutes for a runny yolk. Repeat with the remaining eggs. Remove with a slotted spoon and place on paper towel.
- In a bowl, mix the olive oil, lemon zest and lemon juice.
- Divide the quinoa between two bowls. Top with the green vegetables and pickled red onion. Drizzle with the lemon dressing. Place two poached eggs on each portion. Sprinkle with feta cheese and fresh herbs.
Notes
Keeps for 3 days in the refrigerator in an airtight container, without the poached eggs.
Store the poached eggs separately and consume within 24 hours.
For a low-FODMAP version, replace the asparagus with green beans or zucchini and omit the pickled onion.
*To prepare the pickled red onion, mix 45 ml (3 tbsp) apple cider vinegar, 45 ml (3 tbsp) hot water, 5 ml (1 tsp) sugar and a pinch of salt. Add ½ small red onion, thinly sliced, and let marinate for at least 15 minutes.
