Asparagus, Tomato, and Feta Salad
Description
This light and refreshing salad combines tender-crisp asparagus, juicy cherry tomatoes, and tangy feta cheese with a lemony vinaigrette. It’s perfect as a side dish for grilled meats, a healthy lunch, or even a vibrant starter. Packed with flavor and nutrients, it’s both satisfying and simple to prepare.
Ingredients (Serves 4)
1 bunch fresh asparagus (about 1 lb), woody ends trimmed
1 cup cherry tomatoes, halved
1/2 cup feta cheese, crumbled
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice (freshly squeezed)
1 teaspoon lemon zest
1 teaspoon Dijon mustard (optional, for depth)
Salt and black pepper, to taste
1 tablespoon chopped fresh parsley (optional, for garnish)
Instructions
Step 1: Blanch the Asparagus
Bring a large pot of salted water to a boil.
Add the asparagus and cook for 2–3 minutes until bright green and just tender.
Immediately transfer to a bowl of ice water to stop cooking and preserve color.
Drain and pat dry. Cut into 2-inch pieces.
Step 2: Prepare the Salad
In a large mixing bowl, combine the blanched asparagus and halved cherry tomatoes.
Step 3: Make the Vinaigrette
In a small bowl, whisk together olive oil, lemon juice, lemon zest, Dijon mustard (if using), salt, and pepper.
Step 4: Assemble
Pour the vinaigrette over the vegetables and toss gently.
Sprinkle feta cheese on top and gently fold it in.
Garnish with parsley if desired.
Step 5: Chill or Serve
Serve immediately at room temperature, or refrigerate for 15–30 minutes before serving for a chilled salad.
Time Breakdown
Prep Time: 10 minutes
Cook Time: 3 minutes
Total Time: 13–15 minutes
Nutritional Information (Per Serving, estimated)
Nutrient Amount
Calories 160 kcal
Protein 6 g
Carbohydrates 7 g
Fiber 3 g
Sugar 4 g
Fat 12 g
Saturated Fat 4 g
Sodium 340 mg
Cholesterol 15 mg
Vitamin C 20% DV
Calcium 15% DV
DV = Daily Value based on a 2,000 calorie diet.
Common Questions & Answers
Q1: Can I roast the asparagus instead of blanching?
A: Yes! Roast at 400°F (200°C) for 10–12 minutes with a drizzle of olive oil and a pinch of salt for a deeper flavor.
Q2: Can this salad be made ahead of time?
A: Yes, prepare up to a day ahead. Add feta just before serving to keep it fresh and crumbly.
Q3: Is this salad suitable for vegetarians?
A: Yes, it’s vegetarian. Just ensure the feta is made without animal rennet.
Q4: What can I substitute for feta cheese?
A: Goat cheese, ricotta salata, or even diced mozzarella work well.
Q5: Can I add protein to make it a full meal?
A: Definitely. Add grilled chicken, chickpeas, or a boiled egg for a protein boost.