Prepare for a super healthy Spring
Quinoa with Asparagus, Peas and Lemon
If you’re looking for a healthy spring recipe, this quinoa-based dish is a great alternative to traditional risotto. Quinoa is naturally high in protein and fibre, making it a lighter yet more nutritious base while still feeling satisfying. Paired with asparagus, peas and fresh herbs, it’s bright, seasonal and full of flavour without relying on heavy ingredients.
This recipe is naturally lower in saturated fat than many creamy dishes while still being hearty and satisfying, which makes it dietitian approved! It’s rich in plant protein, packed with spring vegetables and full of fresh flavours that suit the lighter feel of April cooking. Quinoa is also a complete protein, meaning it contains all nine essential amino acids – something relatively rare in plant-based foods – so this dish genuinely earns its place as a nutritious main rather than just a side. The lemon zest and fresh herbs make a big difference here, so don’t skip them. It also works well served warm or at room temperature, making it ideal for easy weekday lunches, light evening meals or simple seasonal dinners shared with friends.
Serves 4
200g quinoa, rinsed
1 tbsp olive oil
1 small onion, finely chopped
2 garlic cloves, minced
700ml low-salt vegetable stock
200g asparagus, trimmed and cut into pieces
150g peas (fresh or frozen)
Zest and juice of 1 lemon
2 tbsp nutritional yeast or a small sprinkle of Parmesan (optional)
A handful of fresh herbs (parsley, mint or dill), chopped
Salt and freshly ground black pepper
Rinse the quinoa under cold water in a fine sieve. This removes its natural coating and helps keep the flavour clean and light.
Heat the olive oil in a saucepan over a medium heat. Add the chopped onion and cook gently for about 5 minutes until soft. Stir in the garlic and cook for another minute.
Add the quinoa to the pan and stir for a minute so it lightly toasts and absorbs the flavours. Pour in the vegetable stock, bring to a gentle simmer, then reduce the heat slightly.
Cook for about 10 minutes, stirring occasionally. Add the asparagus and peas, then continue cooking for another 5–8 minutes until the quinoa is tender and most of the liquid has been absorbed.
Remove from the heat and stir in the lemon zest, lemon juice and nutritional yeast if using. Season with a little salt and black pepper.
Let the dish sit for a couple of minutes before serving. Finish with plenty of fresh herbs scattered over the top.
Yvoni Nicolaidou is a registered prenatal and peadiatric dietitian based in Larnaca, providing evidence-based nutrition guidance for women, infants and children. She offers both online consultations and in-office appointments in Larnaca. Her work can be found on Instagram at @earlylife.nutrition