Asparagus is a versatile vegetable that’s used in many dishes to add a unique earthy undertone and depth to the overall flavor. Many like to bake it alongside seafood, stuff a handful into salmon or chicken, or simply stir-fry with noodles and pasta.
However, this spring veggie is good for more than just being a side ingredient. It is the star of our asparagus salad recipe which highlights its distinct taste through roasting and the use of a tangy dressing. Paired with a few other veggies, the result is a salad with vibrant colors and unique flavors that instantly brightens any meal.
Is Asparagus Salad Healthy?
Yes, this salad is healthy, especially since asparagus is the main ingredient. This vegetable is low in calories but high in protein, fiber, antioxidants, vitamins, and minerals.
Rich in nutrients, asparagus comes with multiple health benefits. Having dietary fiber, it may help to keep the gut healthy, and aid in the prevention of heart disease and diabetes. The decent amount of potassium it contains could also potentially lower blood pressure.
Furthermore, we carefully measured the amounts of the ingredients we used so that the saturated fat and sodium levels both take up less than 13% of the recommended daily limit. This strictly adheres to the standards of our nutrition guidelines.
Ingredients You Will Need
The ingredients for this salad are fairly simple, using only a few familiar veggies, staple spices, and other condiments that you can easily find at home or in the local store.
1. For the Salad
- Asparagus
Since this is the main ingredient, it’s important that the veggie is as fresh as possible. Make sure the stalks are bright, firm, and smooth with closed tips that are not mushy.
Asparagus comes in many sizes, from very small to large. Smaller spears will be soft and delicate while larger ones are on the crunchier side with bolder flavor. Whatever you prefer, be consistent in choosing the size to ensure they cook evenly.
- Other Vegetables
In order to highlight the asparagus’s distinct earthy taste, we only used red lettuce, green beans, and cherry tomatoes for this salad. These veggies create a diverse mixture of flavors and colors that brightens the salad without clashing with the asparagus.
- Eggs
We added some hard-boiled eggs to make this salad more filling and give it a buttery texture.
- Condiments
We kept it simple and went with staples like salt, pepper, olive oil, and parsley to season the asparagus and beans, which help lift and intensify the natural flavors of the veggies while they roast.
2. For the Dressing
We used Greek yogurt and Dijon mustard for their creamy texture that helps to thicken the dressing’s consistency. Their tangy and savory taste also sets a nice base flavor that complements the remaining spices. Olive oil was also used to tie these ingredients together.
3. For the Garnishing
Scallions and pine nuts are used to garnish this dish. However, as the inclusion of pine nuts is to provide an extra crunchiness, you can use any type of nuts that you have at your disposal (or sunflower seeds if you have a nut allergy).
What to Serve With
This salad can be served as a side to meat main dishes, especially ones with chicken or grilled meat. It’s also relatively filling, so if you have some left over, pair it with rice, pasta, or noodles to make an effortless and quick main dish.
How to Store the Leftovers
This salad still tastes good when eaten cold. However, you shouldn’t leave the leftovers in the fridge for longer than two or three days because its taste will decrease after that. Keep it in an airtight container in the fridge with the dressing separate, if possible.
How to Make Asparagus Salad
Our asparagus salad recipe highlights this vegetable's distinct taste through roasting and the subtle use of condiments. Paired with a few other veggies, the result is a salad with vibrant colors and unique flavors that instantly brightens any meal.
- cook TIME 15 mins
- prep TIME 12 mins
- total TIME 27 mins
- COURSE Side Dish
- CUISINE American
- SERVINGS servings
- CALORIES 198 kcal
INGREDIENTS
- 12 oz asparagus (woody ends removed, sliced into 2.5 - 3 inch pieces)
- 2 oz red lettuce (chopped)
- 4 oz cherry tomatoes (halved)
- 4 oz green beans (both ends removed)
- 2 large eggs (hard-boiled, sliced)
- 2 tbsp plain Greek yogurt
- 2 tsp traditional Dijon mustard
- 3 tbsp olive oil (divided)
- 2 tbsp fresh parsley
- 1/4 tsp salt
- 1/4 tsp pepper
- 2 tbsp scallions (diagonally sliced)
- 0.5 oz pine nuts
INSTRUCTIONS
Preparation
Boil the eggs:
Fill up a small pot with cold water. Bring the water to a boil over high heat then use a slotted spoon to drop the eggs in. The water should go 1 - 2 inches over the eggs. When there are large bubbles rising to the surface and reduce the heat to a simmer. Cover the pot with a lid and let the eggs sit in the hot water for 10 - 12 minutes.
When the time is up, transfer the eggs into a large bowl of ice water using tongs or a slotted spoon. Let them sit for several minutes to cool off, then remove and gently peel the shells off.
Wash the vegetables:
Soak the asparagus in a bowl of cold water for a few minutes. Then thoroughly wash the stalks and use your fingers or a soft bristle brush to rinse off the dirt. Do the same thing for the scallions after removing their outer layers.
Separate the lettuce leaves then submerge them in cold water, swirl around for the water to fully reach the corners, then remove and lightly rinse the leaves under running water.
As for the tomatoes and green beans, put them in a colander under running water and gently rinse over the surface of each with your fingers.
Dry the vegetables:
After you’ve washed the veggies, pat them dry with paper towels to remove any excess moisture that could make the salad soggy.
Cut the vegetables:
Asparagus: Line a few stalks on a chopping board and use a sharp knife to cut off the hard, woody ends. Then diagonally slice them into 2.5 - 3 inch pieces.
Lettuce: Tear or use a knife to cut the leaves into bite-sized pieces.
Cherry tomatoes: On a cutting board, hold each tomato steady and use a knife to vertically slice it in half.
Green beans: Line up a handful of beans on a cutting board, keep them steady with one hand and use the other one to cut off the ends. Then turn to cut the ends off the other side. Cut the beans into your preferred size but something similar to the asparagus pieces.
Scallions: Line up a few scallions and chop off the white root ends. Bias cut the scallions by moving the knife in a diagonal line to create thin, slanted rings.
Cook
Season the asparagus and the beans: In a large bowl, season 12 oz asparagus and 4 oz green beans with 2 tbsp parsley, 1/4 tsp salt, 1/4 tsp pepper, and 1 1/2 tbsp olive oil. Lightly toss to evenly coat the veggies.
Roast the seasoned veggies: Preheat the oven to 400 °F. In the meantime, line a baking sheet with parchment paper, then spread the seasoned veggies over it. Make sure they are not overcrowded so the air can circulate and make the exterior crispy. Place the sheet in the center of the oven and roast for 10 minutes.
Make the dressing: While the veggies are being roasted, make the dressing by mixing 1 1/2 tbsp olive oil, 2 tbsp Greek yogurt, and 2 tsp traditional Dijon mustard in a small bowl until the mixture turns pale yellow with a smooth texture.
Remove the vegetables: When the time is up, use an oven glove to remove the vegetable tray from the oven and let the veggies sit for a few minutes to cool down slightly.
Plate the Vegetables: On a serving plate, lay 2 oz red lettuce to make a bed then lay the roasted veggies on top. Add 4 oz cherry tomatoes and 2 large eggs, then garnish with 2 tbsp scallions and 0.5 oz pine nuts.
Drizzle the dressing: Transfer the dressing into a small plastic bag then seal off the top and cut a tiny hole in the corner to create a makeshift piping bag. Squeeze the bag to drizzle the dressing over the salad.
Serve the salad.
NUTRITION
Tuyet Pham
Head Chef, Culinary Consultant
Luna Regina
Writer, Author
Natalie Butler, RD, LD
Nutrition Reviewer
- fourperrinsThis asparagus salad recipe is a delicious and healthy option for a light lunch or side dish.