Asparagus, pea and spinach salad
Discover a refreshing Asparagus, Pea, and Spinach Salad made with vibrant asparagus, sweet peas, and nutritious spinach. Tossed in zesty lemon juice, olive oil, and a hint of mustard, this light and healthy salad is perfect for any meal!
- 01 Apr 2025
- Cook time 5 min
- Prep time 10 min
- 6 Servings
- 6 Ingredients
This asparagus, pea, and spinach salad is a refreshing, nutritious option packed with green veggies. It's perfect for a light lunch or a healthy side dish. The blend of fresh asparagus and peas, combined with the tangy lemon-mustard dressing, makes for a sensational taste experience.
Ingredients:
Instructions:
- Cook the frozen spinach according to the package instructions. Once cooked, drain any excess water and set aside to cool.
- Fill a large pot with water and bring it to a boil.
- While waiting for the water to boil, trim the tough ends off the asparagus.
- Once the water is boiling, add the asparagus and cook for about 2-3 minutes until tender but still crisp.
- Immediately transfer the cooked asparagus to a bowl of ice water to cool it down quickly and preserve its bright green color. After a few minutes, drain and set aside.
- If you are using fresh peas, blanch them in boiling water for about 2-3 minutes, then transfer to the ice water for a quick cool down. If using frozen peas, thaw them according to the package instructions.
- In a small bowl, combine lemon juice, olive oil, and mustard. Whisk together until well blended.
- On a large serving plate or in a salad bowl, arrange the cooked asparagus, peas, and spinach.
- Drizzle the lemon-mustard dressing evenly over the vegetables.
- Gently toss the salad to ensure all ingredients are coated with the dressing.
- Serve immediately and enjoy your fresh, healthy Asparagus, Pea, and Spinach Salad!
Tips:
- Blanch the asparagus and peas for a couple of minutes to keep them crisp and vibrant.
- Use freshly squeezed lemon juice for the best flavor in your dressing.
- Ensure the spinach is thoroughly thawed and drained if you're using frozen spinach.
- You can add some nuts or seeds for extra crunch and nutrition.
- Feel free to season with salt and pepper to taste or add some finely chopped fresh herbs like parsley or mint for added freshness.
With its vibrant colors and refreshing flavors, this asparagus, pea, and spinach salad is sure to become a staple in your meal plan. It's simple to prepare, nutritious, and delicious, making it an ideal choice for any occasion. Enjoy this delightful salad as a light meal on its own or as a flavorful side dish!
| Nutrition Facts | |
|---|---|
| Serving Size | 160 grams |
| Energy | |
| Calories 40kcal | 2% |
| Protein | |
| Protein 4.07g | 3% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 3.81g | 10% |
| Sugar 2.92g | 3% |
| Fat | |
| Fat 2.68g | 3% |
| Saturated 0.41g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 200ug | 23% |
| Choline 27mg | 5% |
| Vitamin B1 0.21mg | 18% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 1.38mg | 9% |
| Vitamin B6 0.15mg | 9% |
| Vitamin B9 100ug | 24% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 11mg | 12% |
| Vitamin E 2.18mg | 15% |
| Vitamin K 180ug | 154% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.27mg | 30% |
| Iron, Fe 3.09mg | 28% |
| Magnesium, Mg 40mg | 9% |
| Phosphorus, P 80mg | 6% |
| Potassium, K 330mg | 10% |
| Selenium, Se 4.37ug | 8% |
| Sodium, Na 44mg | 3% |
| Zinc, Zn 0.81mg | 7% |
| Water | |
| Water 140g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Zucchini, rice and chickpea salad
Perfect for a healthy lunch or a refreshing side, this salad brings together flavors and textures that will delight your taste buds.
02 Jun 2025Cottage cheese and sweet grapes salad
Enjoy a refreshing Cottage Cheese and Sweet Grapes Salad made with low-fat cottage cheese and juicy grapes! This quick and nutritious snack is perfect for a healthy treat or a light meal.
14 Apr 2025Strawberry cottage cheese parfait
Quick and easy to prepare, it’s perfect for satisfying your sweet tooth while staying on track with your wellness goals.
28 Apr 2025Warm oatmeal peach bowl with brown sugar
Perfect for a nourishing breakfast or heartwarming snack.
09 Mar 2025