Asparagus Salad

By Ashley Jean April 25, 2023 29 mins read 130 Views

This simple asparagus salad is bursting with Mediterranean flavors. It has a garlicky dressing and fresh herbs. This healthy asparagus recipe is perfect as a side dish for dinner or to bring along to your next potluck or backyard barbecue.

Photo credits: Andrea Gralow

This recipe for asparagus salad is made with peas, cherry tomatoes and other produce to make the most of the warm weather. It's just as delicious as my Winter Fruit Salad and Fall Butternut Squash Pasta.

Asparagus tastes best in the spring and early summer. You don't have to do much more than blanch it. It may sound fancy, but you only need to dip the vegetable in boiling water and then ice water. This simple technique keeps the vibrant color and flavor of vegetables while making them slightly tender.

We then add fresh herbs such as parsley and mint, along with spring peas and peppery radishes. This colorful and vibrant salad is perfect for sharing and will keep well. Prepare it in advance for your next summer or spring gathering!

Table of Contents

Asparagus Salad Ingredients
Asparagus Salad Recipe
Make Ahead Tips
Asparagus Salad: What to serve with it
More Amazing Asparagus Recipes
Asparagus Salad recipe

Ingredients in Asparagus Salad

This Asparagus salad highlights the freshest flavors of spring and early summer. Shop at the farmer's markets or grocery stores for the brightest vegetables.

Asparagus - Look for bright green, firm stalks with tight tips.
Peas - Fresh or frozen, you can use either.
Cherry tomatos:Small and sweet, but firm, the cherry tomatoes in this recipe add color and texture. Grape tomatoes can be substituted.
Radishes:Radishes have a peppery, refreshing flavor with a nice crunch.
Fresh herbs - Lots and lots! This salad has a fresh Mediterranean taste thanks to the mint and parsley.
Feta: A high-quality, fresh feta cheese packed in brine adds a hint of saltiness and creaminess. This salad will still be delicious if you do not consume dairy products. If you want to go low-lactose, use freshly shaved pecorino or parmesan.
Red Wine Vinegar: Bright and slightly sweet, red wine vinegar provides balance. If you do not have any, use fresh lemon juice.
Garlic Garlic gives this salad a spicy kick and makes it extra tasty. If you're not a fan of garlic, substitute shallot.
Salt & Pepper:Salt & pepper enhance the flavors in this salad.
Sumac :Sumac, an essential spice for Mediterranean cuisines. (Read more in our sumac guide). This salad is a vibrant, authentic taste thanks to its tart and citrusy flavor. You can find sumac in our shop or at some grocery stores. If you don't have it, use lemon zest instead.
Extra virgin Olive Oil: A bold, peppery oil that matches the radishes. I use Hojiblanca olive oil from Spain.

How To Make Asparagus Salad

On a hot summer day, asparagus salad is a great first course or side. No need to use the grill or oven! Just a quick dip in boiling water is all that's needed to cook the vegetables. Make this delicious salad by following the steps listed below.

Prepare yourself:Snap the ends off of 1 pound asparagus and throw it away. Slice the asparagus into thirds. Cut 10 ounces cherry tomatoes into half. Slice 5 large radishes thinly into rounds. To make 1/3 cup of each, chop about 1 bunch of parsley and mint leaves. Peel and mince two garlic cloves.
Blanch asparagus and peas in iced water: Prepare a large bowl. Fill up a large pot with water, and bring to a rolling boil on high heat. Add 1 cup of frozen or fresh peas and the asparagus slices to the boiling water. Cook for 3-5 minutes, or until the asparagus is just tender. Drain immediately and transfer to a bowl of ice-cold water. Drain the water once it has cooled.
To make the dressing, Add 3 tablespoons vinegar to a large bowl. Add the minced garlic and a generous pinch of black and kosher pepper. Add 1 teaspoon of sumac if you wish, and whisk together. Continue whisking while slowly adding 3 tablespoons olive oil. The dressing should be emulsified.
Mix up the salad. Add blanched vegetables to the bowl. Add the chopped herbs, sliced radishes and halved tomato. Toss in the feta cheese, if desired.
ServeTaste the seasoning and adjust it to your taste. Transfer the mixture to a platter or bowl. Serve immediately.

Make a Head Start

As the asparagus salad sits, its flavors become more mellow and enticing. Blanched veggies keep their vibrant color without becoming limp or tired. This is a delicious salad that you can make in advance!

Mix the chopped herbs, tomatoes, radishes and blanched vegetables without the dressing to get ahead. Separately whisk the dressing. Store both in the refrigerator.

Bring everything to room temperature by removing it from the fridge 10 to 15 mins before you are ready. Dress, add the feta and serve.

What to serve with Asparagus Salad

This asparagus salad is perfect for spring and summer. Serve with fish like Lemony Simple Poached Salmon, or crisp pan-seared Seabass With Garlicky Peppers.

Try the Italian chickpea-paella Farinata for a gluten-free and vegetarian meal. The crispy edges are paired with a custardy, decadent center. It's delicious and filling. Fresh vegetable salad pairs perfectly with the earthy, nutty flavor of the savory pancake.

More Amazing Asparagus Recipes

Roasted Asparagus Salad With Tomatoes and Basil
Lemon-Garlic Sauteed Asparagus Recipe
Easy Blanched Asparagus recipe
Easy Mediterranean Grilled Veggies

Browse all Mediterranean Recipes

Visit our Shop

Spanish Extra Virgin Olive Oil

Give your salads an extra kick with this bold and peppery oil made from Hojiblanca Olives, grown in the Southern Andalusian Region of Estepa.

Buy Now

Asparagus Salad

This recipe for asparagus salad with tomatoes, peas and radish has a Mediterranean flavor that is perfect as a side dish.

Course Salad, Appetizer

Cuisine Mediterranean

Diet Gluten Free, Vegetarian

Preparation Time ten minute

Cook Time two minute

Total time hours minutes

Servings

Calories 844 Kcal

Author Suzy Kardsheh

Ingredients

Salad

1 pound asparagus tough end removed, cut in thirds
1 cup peas, fresh or frozen
10 ounces cherry tomatoes, halved
5 large, round radishes thinly cut into rounds
1/3 cup packed chopped mint leaves
1/3 cup packed chopped parsley leaves
1 to 2 ounces feta cheese (optional), crumbled

Dressing

3 tablespoons red wine vinegar
2 garlic cloves, minced
Kosher Salt
Black pepper
1 teaspoon sumac (optional)
3 tablespoons extra virgin olive oil

Instructions

Blanch asparagus and peas in a large bowl of ice-cold water. Fill a large pot with water and place it on high heat. Add the asparagus and peas to the boiling water. Cook for 3-5 minutes, or until the vegetables are tender. The vegetables should be bright green and have some texture. Add the vegetables immediately to the bowl with ice water and allow them to cool. (Shocking vegetables in ice-cold water prevents them from overcooking, and helps preserve their vibrant green color. Drain.
Add the vinegar, the garlic, the salt, pepper and sumac to a large bowl. Mix well. Continue whisking while slowly adding the olive oil. The dressing should be emulsified by whisking.
Add the blanched peas and asparagus to the large bowl. Add the tomatoes and fresh herbs. Mix well. If using feta cheese add it to the salad.
Serve: Adjust seasoning according to taste. Transfer the mixture to a bowl or serving platter and serve.

Notes

Boil asparagus and peas just until they are tender. The salad will taste fresher if you keep some of the asparagus and peas crunchy.
To make a salad that is very lightly dressed, you can set aside half the dressing before mixing in the herbs and vegetables. You can use any leftover dressing on roasted potatoes, or pour it over a simple salad.
Browse our Shop for quality Mediterranean ingredients, including extra virgin olive oils, organic spices like the za'atar or sumac in this recipe.

Nutrition

Calories: 744kcal

The Mediterranean Dish first published the recipe Asparagus Salad.

By: Suzy Karadsheh
Title: Asparagus Salad
Sourced From: www.themediterraneandish.com/asparagus-salad/
Published Date: Tue, 25 Apr 2023 12:00:00 +0000

Frequently Asked Questions

Is it expensive to eat the Mediterranean diet?

The Mediterranean diet is typically inexpensive and has easily available ingredients. You can find many staple foods at your local farmers' market or grocery store. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. Plan your meals and budget accordingly. It is also a good idea to save money on food by using leftovers or bulk freezing foods such as fish and grains.

Are the Mediterranean diets primarily plant-based?

Yes, the Mediterranean Diet is primarily a plant-based diet. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. If you choose to eat a vegetarian or vegan diet, these protein sources can be eliminated. Other dairy sources such as soy yogurt and tofu are great options for extra nutrition and proteins.

What are some Mediterranean fruits?

The Mediterranean Diet includes fruits such as oranges, grapes and melons. Add fresh fruits to smoothie bowls or parfaits for extra nutrition. Dates spread over toast with a dollop of Greek yogurt are also an excellent option for breakfast; it provides natural sweetness without the need for processed sugars. Additionally, having fresh fruit sliced over salads adds flavor and nutrients to meals and can help satisfy cravings for sweet taste components. For added antioxidants, you can also eat nuts and seeds like almonds and pistachios. Dark chocolate is another healthy snack from the Mediterranean Diet. To experience the flavors of this ancient diet, explore various local options considered staples in countries close to the Mediterranean Sea!

Can I lose weight on the Mediterranean diet?

Yes, it's possible to lose weight with the Mediterranean Diet. The Mediterranean diet emphasizes whole foods such fruits, vegetables, legumes, olive oil, and other quality fats. These can help you reduce calories while still providing essential nutrients for your health. Incorporating exercise into your diet can help to lose excess calories and aid in weight loss. A positive mindset, coupled with a reduction in processed foods, red-meat consumption, and sugar intake, can help to maintain a healthy body weight.

How do I get started on the Mediterranean Diet?

To get started on the Mediterranean diet, begin by stocking your kitchen with fresh foods such as fruits and vegetables. This could involve preparing different vegetables or proteins every week that can then be used as a base for recipes in the coming days. Whole grains like quinoa or oat grattas and millet make great substitutes for refined grain. Healthy fats such as olive and sesame should also be included in meal prep to add flavor and nutrition to dishes. Finally, seasonings, including garlic, oregano, basil, and turmeric, are all good additions to meals and will help reduce the need for added sugar or salt!

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Oats can be whole grains that provide a good source or dietary fiber and minerals, such as iron and magene. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal has many uses and is a great choice for healthy breakfasts. It can be added into smoothies, made into protein bar, or eaten in its original form with almondmilk and other toppings for extra nutrition like gojiberries (cinnamon, chia and chia seeds), peanut butter, and cinnamon. Oats are widely popular in many countries part of the Mediterranean basin, so many consider them compatible with this type of diet.

What are the main food items in a Mediterranean-style diet?

The main foods in a Mediterranean diet include fruits, vegetables, whole grains, legumes, nuts, healthy fats such as olive oil and olives, fish (at least twice a week), small amounts of lean poultry or red meat about once per week, dairy products like low-fat yogurt and cheese, and minimal fried foods. Fresh ingredients are preferred to pre-packaged processed food. You should use herbs instead of salt when flavoring meals. You should incorporate physical activity into your daily schedule to reap the full benefits. This diet is more enjoyable when you are able to share mindful eating techniques and food sharing with friends and family.

Statistics

Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

How To

What is the Mediterranean Diet and How can it Reduce your Risk of Heart Disease or Stroke?

The Mediterranean diet is a healthy eating plan that includes whole grains, legumes and fruits as well as healthy fats. It has been linked to numerous health benefits such as better blood lipids. better glucose control. reduced risk of developing certain cancers. Research also suggests that this dietary pattern may reduce the risk of stroke and heart disease.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. Additionally, learning how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables can help enhance satiety after meals. Additionally, moderate amounts should be added to your daily intake of milk, yogurt, and cheese for additional nutrition. To enhance the Mediterranean experience, olive oils should be used instead of other cooking fats.

Combining this with regular vigorous exercise at a moderate intensity could lead to even greater gains in short-term and long-term health benefits. This includes the prevention of chronic diseases and better body composition. The Mediterranean diet promotes enjoying food while maintaining a nutritional balance that can offer substantial benefits toward reducing one's risk of developing heart disease and stroke over time.