Green Goddess Grain Bowl


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.

Prep Time:
15 mins
Total Time:
15 mins
1 bowl


  • 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


  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.

Nutrition Facts (per serving)

553 Calories
26g Fat
56g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 1
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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