Asparagus and chickpea salad
Discover a refreshing Asparagus and Chickpea Salad recipe featuring crisp asparagus, crunchy lettuce, Chinese peas, and protein-packed chickpeas. Garnished with walnuts and a zesty Greek yogurt lemon dressing, this nutritious salad is perfect for a light, healthy meal.
- 25 Aug 2024
- Cook time 2 min
- Prep time 5 min
- 4 Servings
- 9 Ingredients
Asparagus and chickpea salad is a refreshing and nutritious dish that combines the crisp flavor of fresh asparagus, the hearty texture of chickpeas, and the creamy tanginess of Greek yogurt. This salad is perfect for a light lunch or a healthy side dish. It’s easy to prepare and packed with vitamins, fiber, and protein, making it a wholesome choice for any meal.
Ingredients:
Instructions:
- Trim the woody ends off the asparagus. Cut the asparagus into 1-2 inch pieces.
- Bring a pot of water to boil. Add the asparagus and cook for 2-3 minutes, until tender-crisp.
- Drain and immediately plunge the asparagus into a bowl of ice water to stop the cooking process. Drain again and set aside.
- If using sugar snap peas, you may want to trim the ends and remove the stringy fiber along the seam.
- Cut the peas in half, if desired, or leave them whole for added texture.
- In a large bowl, combine the lettuce, cooked asparagus, Chinese peas, and drained chickpeas.
- Add the roughly chopped walnuts to the bowl.
- In a small bowl, whisk together the Greek yogurt, lemon juice, lemon zest, and fresh thyme until well combined.
- Pour the dressing over the salad and toss gently until everything is evenly coated.
- Optionally, season with salt and pepper to taste.
- Serve immediately and enjoy your fresh and healthy asparagus and chickpea salad!
Tips:
- To retain the bright green color and crisp texture of the asparagus, cook it briefly in boiling water for 2-3 minutes and then immediately plunge it into ice water to stop the cooking process.
- Rinse canned chickpeas thoroughly under cold water to remove any excess salt and improve their texture.
- Toast the walnuts in a dry skillet over medium heat for a few minutes until they become fragrant and slightly browned to enhance their flavor.
- For added convenience, you can prepare the dressing in advance and store it in the refrigerator for up to three days.
- Feel free to customize the salad by adding your favorite vegetables or proteins, such as cherry tomatoes, cucumber, or grilled chicken.
This asparagus and chickpea salad is not only easy to prepare but also delicious and nutritious. The combination of fresh vegetables, creamy Greek yogurt, and crunchy walnuts creates a delightful medley of flavors and textures. Ideal for a light lunch or as a side dish, this salad will surely become a favorite in your recipe repertoire.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 180kcal | 7% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 8g | 22% |
| Sugar 7g | 7% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.32g | 4% |
| Cholesterol 3.74mg | - |
| Vitamins | |
| Vitamin A 350ug | 39% |
| Choline 60mg | 11% |
| Vitamin B1 0.38mg | 32% |
| Vitamin B2 0.42mg | 32% |
| Vitamin B3 2.32mg | 15% |
| Vitamin B6 0.34mg | 20% |
| Vitamin B9 190ug | 47% |
| Vitamin B12 0.22ug | 9% |
| Vitamin C 24mg | 27% |
| Vitamin E 2.30mg | 15% |
| Vitamin K 170ug | 141% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.59mg | 0% |
| Iron, Fe 6mg | 51% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 240mg | 19% |
| Potassium, K 700mg | 21% |
| Selenium, Se 9ug | 16% |
| Sodium, Na 36mg | 2% |
| Zinc, Zn 1.97mg | 18% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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