Crisp & Nutritious Asparagus Salad: An Easy Recipe
Crisp & Nutritious Asparagus Salad: An Easy Recipe
Simple Asparagus Salad Recipe / Healthy Vegetable Salad
Introducing a healthy and delicious salad made with asparagus, a spring delicacy! Asparagus is rich in asparagine, an amino acid known to help alleviate hangovers. It’s also packed with fat-soluble vitamins like beta-carotene and vitamin E, which are better absorbed when sautéed in oil. Furthermore, pairing it with foods rich in vitamin C, such as bell peppers and squash, can boost your immune system through synergistic antioxidant effects. Here are some tips for selecting fresh asparagus: 1. Look for spears with tightly closed tips. 2. Choose spears with a deep green color. 3. Select stalks that are uniform in thickness and straight at the base. This recipe pairs wonderfully with asparagus poached egg (00:32) and can be prepared in just 03:58 minutes.
Salad Ingredients- Romaine lettuce 15g (washed thoroughly and patted dry)
- Cherry tomatoes 5 pieces (halved)
- Fresh asparagus 5 spears (tough ends trimmed, sliced diagonally into 2-3 cm pieces)
Zesty Dressing Ingredients- Extra virgin olive oil 3 Tbsp
- Salt, a pinch (to taste)
- Black pepper, a pinch (freshly ground pepper adds more aroma)
- Whole grain mustard 1 Tbsp (using whole grain mustard with visible seeds adds texture)
- Honey 1 Tbsp (adjust sweetness to your preference)
- Fresh lemon juice 2 Tbsp (use freshly squeezed for the best flavor)
- Extra virgin olive oil 3 Tbsp
- Salt, a pinch (to taste)
- Black pepper, a pinch (freshly ground pepper adds more aroma)
- Whole grain mustard 1 Tbsp (using whole grain mustard with visible seeds adds texture)
- Honey 1 Tbsp (adjust sweetness to your preference)
- Fresh lemon juice 2 Tbsp (use freshly squeezed for the best flavor)
Cooking Instructions
Step 1
First, prepare your fresh salad greens. Wash the romaine lettuce thoroughly and ensure it is completely dry. You can use paper towels or a salad spinner. Excess water can make the salad watery and dilute the flavors, so this step is crucial for a crisp salad.
Step 2
Wash the cherry tomatoes, remove their stems, and then halve them for the salad. If you’re using larger tomatoes, you can cut them into quarters.
Step 3
Trim the tough, woody ends off the asparagus spears. Then, slice them diagonally into pieces about 2-3 cm long. You can also peel the bottom part of the stalk with a vegetable peeler if it seems fibrous, ensuring a more tender bite.
Step 4
Heat 1 tablespoon of olive oil (separate from the dressing oil) in a skillet over medium heat. Add the sliced asparagus and sauté until it’s lightly browned and tender-crisp, about 2-3 minutes. This cooking method enhances the asparagus’s natural crunch and flavor.
Step 5
Season the asparagus lightly while it’s cooking. Sprinkle a pinch of salt and a pinch of black pepper over the asparagus in the pan. This will subtly enhance the asparagus’s flavor without overpowering it. Be mindful not to add too much.
Step 6
Now, let’s whip up a vibrant dressing! In a small bowl, combine all the dressing ingredients: 3 tablespoons of olive oil, a pinch of salt, a pinch of black pepper, 1 tablespoon of whole grain mustard, 1 tablespoon of honey, and 2 tablespoons of fresh lemon juice. Whisk everything together with a fork or a small whisk until well combined and emulsified. The dressing should be smooth and creamy.
Step 7
Arrange the prepared romaine lettuce, halved cherry tomatoes, and sautéed asparagus attractively in a serving bowl. Drizzle the freshly made zesty dressing evenly over the salad. Your delicious and nutritious asparagus salad is now ready to be enjoyed!
