Equipment
* optional
Ingredients
Quinoa Base
- 170 g white quinoa, rinsed well
- 400 ml water
- 2 g kosher salt
Roasted Vegetables
- 400 g baby artichokes, trimmed and halved
- 150 g spring onions, trimmed, cut into 5cm pieces
- 30 ml extra virgin olive oil
- 3 g kosher salt
- 1 g black pepper, freshly ground
Fresh Elements
- 150 g sweet green peas, fresh or thawed frozen
- 10 g fresh mint, roughly chopped
Yogurt Dressing
- 150 g plain greek yogurt, whole milk preferred
- 1 garlic, finely minced
- 15 ml lemon juice, freshly squeezed
- 15 ml extra virgin olive oil
- 2 g kosher salt
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 386 kcal
- Protein
- 16 g
- Carbohydrates
- 48 g
- Fat
- 16 g
- Fiber
- 12 g
- Sugar
- 6 g
- Sodium
- 800 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 10 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 5 mg
- Potassium
- 881 mg
- Calcium
- 149 mg
- Iron
- 4.7 mg
- Magnesium
- 171 mg
- Phosphorus
- 393 mg
- Zinc
- 2.5 mg
- Vitamin A
- 40 mcg
- Vitamin C
- 36 mg
- Vitamin E
- 2.9 mg
- Vitamin K
- 31 mcg
- Vitamin B6
- 0.4 mg
- Vitamin B12
- 0.3 mcg
- Thiamin
- 0.34 mg
- Riboflavin
- 0.37 mg
- Niacin
- 2.6 mg
- Folate
- 176 mcg
- Water
- 257 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat the oven to 200°C/400°F. Line a baking sheet with parchment paper.
In a small saucepan with a lid, combine the rinsed quinoa, water, and salt. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes until the liquid is absorbed and the quinoa is tender. Remove from heat and let rest covered for 5 minutes.
Place the trimmed artichokes and spring onion pieces on the prepared baking sheet. Drizzle with olive oil and sprinkle with kosher salt and black pepper, tossing well until evenly coated. Spread them into a single even layer.
Roast the vegetables in the preheated oven for 20 to 25 minutes, tossing halfway through the cooking time, until the artichokes are deeply golden and tender, and the spring onions are charred at the edges.
Bring a small pot of salted water to a boil. Blanch the sweet green peas for 2 minutes. Immediately drain the peas and transfer them to a bowl of ice water to stop the cooking process and preserve their vibrant color. Drain well after cooling.
In a small mixing bowl, whisk together the Greek yogurt, minced garlic, lemon juice, olive oil, and kosher salt until completely smooth and creamy. Adjust the seasoning if necessary.
Divide the warm quinoa among four serving bowls. Top each bowl with the roasted artichokes, charred spring onions, and blanched sweet peas. Drizzle generously with the garlicky yogurt dressing and garnish with roughly chopped fresh mint just before serving.
Chef's Notes
- For the best texture, ensure your baking sheet is not overcrowded. Vegetables need space for their moisture to evaporate so they caramelize rather than steam.
- If using fresh baby artichokes, prepare a bowl of acidulated water with lemon juice and drop them in immediately after trimming to prevent oxidation and browning.
- Massaging the minced garlic with a pinch of coarse salt using the flat side of your chef's knife creates a fine paste, which distributes the garlic flavor much more evenly through the yogurt dressing without sharp bites.
- To make this recipe ideal for weekly meal prep, store the roasted vegetables, quinoa, and dressing in separate airtight containers in the refrigerator and assemble the bowls just before eating.
Storage
Refrigerator: 3 days — Store dressing separately from the bowls to prevent soggy quinoa.
Troubleshooting
Artichokes are tough, woody, or fibrous
Cause: Outer leaves of fresh baby artichokes were not peeled back far enough before roasting
Fix: Cannot be fixed once roasted. Discard the tough outer leaves while eating
Prevention: Snap off the dark green outer leaves until you reach the pale yellow, tender inner leaves, and peel the outer layer of the stem completely
Quinoa is mushy and waterlogged
Cause: Too much water was used or the quinoa was boiled too aggressively without being covered
Fix: Spread the cooked quinoa on a baking sheet and bake at 150C/300F for 10 minutes to dry it out
Prevention: Measure liquid carefully and ensure the heat is turned down to the lowest setting for a gentle simmer
Cultural Context
Grain bowls have modern roots in macrobiotic diets and the Hawaiian poke tradition, but contemporary interpretations embrace seasonal, local harvests. This dish highlights the fleeting spring bounty of sweet peas and young artichokes, combining them with a Mediterranean-style yogurt sauce for a bright, nutrient-dense meal.
