📋 Spring Green Goddess Grain Bowl with Lemon Tahini Dressing

Ingredients

• 1 cup dry farro, rinsed
• 2 ½ cups low-sodium vegetable broth (or water)
• 1 lb asparagus, woody ends snapped off
• 2 tablespoons olive oil
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper, freshly ground
• 1 cup frozen peas, thawed (no cooking needed)
• 3 cups, loosely packed baby arugula
• 1 medium Persian or English cucumber, thinly sliced
• 6 medium radishes, thinly sliced
• 2 medium ripe avocado, sliced
• 4 large hard-boiled eggs, halved (optional, for added protein)
• ¼ cup roasted pumpkin seeds (pepitas)
• 1 cup, loosely packed microgreens or fresh pea shoots (optional)
• to taste flaky sea salt, for finishing
• ⅓ cup well-stirred tahini
• ¼ cup fresh lemon juice (about 2 large lemons)
• 1 teaspoon lemon zest
• 2 medium garlic cloves
• 1 cup, loosely packed fresh flat-leaf parsley leaves and tender stems
• ½ cup, loosely packed fresh basil leaves
• ¼ cup fresh chives, roughly chopped
• 3–5 tablespoons cold water
• 2 tablespoons extra-virgin olive oil
• ½ teaspoon kosher salt
• 1 teaspoon maple syrup or honey

Instructions

1. Cook the farro: Combine the rinsed farro and vegetable broth in a medium saucepan. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 25–30 minutes until the farro is tender but still pleasantly chewy (it should have a slight bite, like al dente pasta). Drain any excess liquid, fluff with a fork, and spread onto a sheet pan or large plate to cool. Season lightly with salt. Cooling it spread out prevents clumping and keeps the grains separate in your meal prep containers.
2. Roast the asparagus: While the farro cooks, preheat your oven to 425°F (220°C) and line a sheet pan with parchment paper. Arrange the asparagus in a single layer — don't crowd them or they'll steam instead of roast. Drizzle with 2 tablespoons olive oil, sprinkle with ½ teaspoon kosher salt and ¼ teaspoon black pepper, and toss to coat evenly. Roast for 10–14 minutes, until the tips are slightly golden and crispy and the stalks are tender when pierced with a fork. Thinner asparagus will be done closer to 10 minutes; thicker stalks may need the full 14. Remove from the oven and let cool slightly.
3. Make the lemon tahini dressing: Add the tahini, fresh lemon juice, lemon zest, garlic cloves, parsley, basil, chives, olive oil, maple syrup, and salt to a blender or food processor. Blend on high for 30 seconds. Scrape down the sides. With the blender running on low, add cold water one tablespoon at a time until the dressing reaches a pourable, creamy consistency — similar to a thick vinaigrette. It will look almost pale green and very smooth. Taste and adjust: add more lemon for brightness, more salt for depth, or a splash more water if too thick. This dressing thickens in the fridge, so make it slightly thinner than you think you need.
4. Prep your fresh toppings: Thinly slice the cucumber and radishes (a mandoline works beautifully here if you have one, but a sharp knife is completely fine). Slice the avocados just before serving to prevent browning — if prepping for the week, leave them whole and slice each morning. If you're adding hard-boiled eggs, peel and halve them now. Thaw the frozen peas by placing them in a strainer and running cool water over them for 60 seconds, then pat dry.
5. Assemble the bowls: Divide the cooled farro evenly among four bowls (about ¾ cup / 150g cooked per bowl). Arrange a generous handful of arugula, a portion of roasted asparagus, cucumber slices, radishes, thawed peas, and avocado slices on top of each bowl. Add two hard-boiled egg halves per bowl if using. Drizzle generously with the lemon tahini dressing — don't be shy, this is the star. Finish with a small handful of pumpkin seeds, a few microgreens or pea shoots if using, and a pinch of flaky sea salt. Serve immediately.

Tips

• Don't skip the lemon zest in the dressing — it adds a layer of bright citrus fragrance that lemon juice alone can't deliver. Zest your lemons before juicing them; it's much easier.
• Farro is the hero grain here because it holds up perfectly in the fridge for 4–5 days without getting mushy. If you can't find it, pearled barley is the best swap (same cook time). Brown rice works too but loses some of its toothsome texture by day 3.
• For meal prep: store the farro, roasted asparagus, fresh toppings, and dressing all separately. Pack arugula dry (it wilts fast once dressed). Build your bowl fresh each morning in about 3 minutes flat. The dressing keeps for 7 days in a sealed jar in the fridge.
• Tahini brands vary wildly in texture and bitterness. Look for tahini made from 100% hulled sesame seeds with a pourable, runny consistency (Soom and Seed + Mill are excellent). If your tahini is thick and stiff, your dressing will be grainy and bitter — warm the jar briefly in hot water to loosen it first.
• To boost protein without eggs, add ½ cup (85g) of canned chickpeas per bowl (rinsed and patted dry) or sliced grilled chicken. A 3 oz (85g) portion of smoked salmon laid over the top is also absolutely stunning and bumps calories to approximately 550 per serving.

Storage

Store all components separately in airtight containers in the refrigerator. Cooked farro keeps for up to 5 days. Roasted asparagus keeps for 3–4 days (it softens slightly but the flavor deepens beautifully). Fresh toppings (cucumber, radishes, thawed peas) keep for 3–4 days in a separate container. The lemon tahini dressing keeps for up to 7 days in a sealed jar — it will thicken in the fridge, so thin with 1–2 teaspoons of cold water and shake well before using. Avocado and hard-boiled eggs should be added fresh daily. Do not freeze assembled bowls.

Make Ahead

This recipe was designed entirely around Sunday meal prep. On Sunday, cook the farro, roast the asparagus, blend the dressing, and slice the cucumber and radishes. Store everything in separate containers. Each morning, grab your grain and veggie containers, slice fresh avocado, add your greens, and drizzle with dressing — your lunch is built in under 3 minutes. The flavors of the roasted asparagus and farro actually improve by day 2 as they absorb the seasoning. For four weekday lunches, double the dressing recipe (it disappears fast).