Go Back
Print

One-Pot Spring Dinner (Plant-Based)

A light, vibrant one-pot spring dinner made with asparagus, peas, chickpeas, and quinoa or brown rice. Everything simmers together in one pot for a simple, feel-good plant-based meal that is ready in about 40 minutes with minimal cleanup.
Yield: 4 servings

Materials

  • - 2 tablespoons extra-virgin olive oil or avocado oil
  • - 1 small yellow onion finely chopped
  • - 3 cloves garlic minced
  • - 1 cup uncooked quick-cooking brown rice or quinoa rinsed if using quinoa
  • - 1 can 15 oz chickpeas, drained and rinsed (or cannellini beans)
  • - 3 cups low-sodium vegetable broth plus more as needed
  • - 1 cup asparagus trimmed and cut into 1-inch pieces
  • - 1 cup sugar snap peas or green peas fresh or frozen
  • - 1 medium zucchini halved lengthwise and sliced
  • - 2 cups baby spinach or chopped kale
  • - Zest and juice of 1 lemon
  • - 1 teaspoon dried oregano or Italian seasoning
  • - 1/2 teaspoon crushed red pepper flakes optional
  • - 1/2 teaspoon sea salt plus more to taste
  • - Freshly ground black pepper to taste
  • - 1/4 cup chopped fresh herbs parsley, dill, basil, or a mix
  • - 2 tablespoons nutritional yeast or 1 tablespoon white miso optional, for umami
  • - 2 tablespoons toasted pine nuts or sliced almonds optional garnish

Instructions

  • Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and a pinch of salt and cook for 3 to 4 minutes, until softened.
  • Stir in the garlic and red pepper flakes, if using. Cook for about 30 seconds, just until fragrant.
  • Add the rinsed quinoa or rice and toast for 1 minute, stirring, to lightly coat the grains and boost flavor.
  • Pour in the vegetable broth, then add the chickpeas, oregano, and 1/2 teaspoon salt. Bring to a gentle boil, then reduce heat to low, cover, and simmer until the grains are almost tender (about 12 minutes for quinoa, 18 to 20 minutes for quick-cooking brown rice). Stir once or twice and add a splash more broth if the pot looks dry.
  • Stir in the asparagus, zucchini, and peas. Cover and cook for 3 to 5 minutes, until the vegetables are crisp-tender and bright.
  • Fold in the spinach or kale to wilt. Add the lemon zest and juice, nutritional yeast or miso (if using), and most of the fresh herbs. Season with black pepper and more salt to taste.
  • Turn off the heat and let the pot rest for 2 minutes. Serve in bowls, topped with remaining herbs and toasted nuts. Add an extra drizzle of olive oil and lemon wedges on the side if you like.

Notes

- For a gluten-free version, use quinoa, brown rice, or millet and gluten-free broth and miso.
- To make it oil-free, sauté the onion in a splash of broth or water instead of oil.
- For extra protein, add edamame or cubed extra-firm tofu near the end of cooking to warm through.