If you’re craving a vibrant, fresh dish that celebrates spring’s best offerings, this Spring Asparagus and Grain Salad Recipe is an absolute must-try. Combining nutty farro or quinoa with crisp asparagus, sweet peas, and bright herbs, it bursts with textures and flavors that are both refreshing and satisfying. Finished with a zesty lemon-mustard dressing and optional creamy feta, this salad is a beautiful, wholesome way to welcome the season in your kitchen.
Ingredients You’ll Need
These ingredients are simple yet essential, each bringing its own special touch to the dish—whether it’s the hearty grains, tender asparagus, or fragrant herbs, every component plays a key role in building the perfect springtime salad.
- 1 cup farro or quinoa: Choose farro for a chewier texture or quinoa for light fluffiness, both providing a satisfying base.
- 2 1/4 cups water or low-sodium vegetable broth: Using broth adds extra depth to the grains without overwhelming the salad.
- 1 bunch asparagus, trimmed and cut into 1-inch pieces: Fresh asparagus adds crispness and a lovely green color.
- 1/2 cup shelled peas or thawed frozen peas: Sweet peas complement the asparagus perfectly, adding bursts of flavor.
- 1/4 cup finely chopped red onion: Adds a gentle sharpness and bright color contrast.
- 1/4 cup chopped fresh parsley: Brings a herbal freshness that lifts the entire dish.
- 2 tablespoons chopped fresh mint: Infuses a cool, aromatic note to balance the other flavors.
- 1/4 cup crumbled feta cheese (optional): Creamy and tangy, feta adds richness but can be left out for a lighter dish.
- Zest and juice of 1 lemon: The lemon’s brightness ties everything together, enhancing every bite.
- 3 tablespoons extra-virgin olive oil: Adds a luscious smoothness and aids in melding flavors.
- 1 teaspoon Dijon mustard: Gives the dressing a slight tang and depth.
- Salt and pepper to taste: Essential seasonings to enhance and balance the flavors.
How to Make Spring Asparagus and Grain Salad Recipe
Step 1: Cook the Grains
Start by rinsing your choice of farro or quinoa thoroughly. In a medium saucepan, combine the grain with water or vegetable broth and bring it to a gentle boil. Reduce the heat and simmer until tender—about 20 to 30 minutes for farro, or 15 to 20 minutes for quinoa—until the liquid is absorbed. Once done, drain any extra water and set your grains aside to cool completely. This foundational step sets the stage for your vibrant salad.
Step 2: Blanch the Vegetables
Bring a pot of salted water to a rolling boil. Drop in the asparagus pieces and blanch them for 2 to 3 minutes until they’re just tender but still retain a fresh crunch. Then add the peas for an additional minute to warm them through. Immediately remove the vegetables and plunge them into an ice water bath—this stops the cooking and preserves their bright green color. Once cooled, drain and gently pat dry to avoid watering down your salad.
Step 3: Prepare the Dressing
In a small bowl or jar, whisk together the lemon zest and juice, extra-virgin olive oil, Dijon mustard, salt, and freshly ground pepper. This lemon-mustard dressing is the magic touch that brings brightness and a zing to the salad, tying all the ingredients together with a harmonious balance.
Step 4: Toss the Salad
In a large mixing bowl, combine the cooled grains, blanched asparagus and peas, red onion, parsley, and mint. Pour the dressing over the ingredients and toss gently but thoroughly, ensuring every bite will be flavorful. If you choose, sprinkle crumbled feta cheese on top for a delightful creamy contrast that complements the fresh vegetables.
How to Serve Spring Asparagus and Grain Salad Recipe
Garnishes
Nothing elevates this salad like a garnish of extra fresh herbs such as mint or parsley. A final dusting of lemon zest or a few whole peas scattered on top add visual appeal and an extra burst of freshness. If feta is included, a few crumbles on each serving plate make the dish look irresistibly inviting.
Side Dishes
This salad shines beautifully as a light lunch on its own or as a vibrant side alongside grilled chicken, roasted fish, or even a Mediterranean mezze platter. The mix of textures and bright flavors makes it a versatile partner for many meals, especially those inspired by fresh seasonal ingredients.
Creative Ways to Present
For a stunning presentation, serve the salad in rustic bowls or wide shallow plates that showcase its colors. Layering the grains and vegetables in clear glass jars for a picnic or packed lunch makes for a portable and visually tempting dish. You can also top with toasted nuts or seeds for added crunch and an unexpected twist.
Make Ahead and Storage
Storing Leftovers
This Spring Asparagus and Grain Salad Recipe keeps wonderfully in the refrigerator for up to 3 days. Store it in an airtight container to preserve freshness, and the flavors will continue to meld deliciously over time. It’s perfect for prepping ahead for busy weeknights or meal planning.
Freezing
While the salad tastes best fresh or chilled, freezing is not recommended because the texture of the vegetables and fresh herbs can suffer. It’s best to enjoy this salad within a few days rather than freeze it.
Reheating
If you prefer a warmer version, gently reheat the grain portion alone before tossing with the cold veggies and dressing. Avoid microwaving the whole salad together to keep the herbs bright and the asparagus crisp. Serving at room temperature also highlights the flavors perfectly.
FAQs
Can I use other grains besides farro or quinoa?
Absolutely! Barley or brown rice are excellent substitutes if you want to mix it up. Just remember to adjust the cooking time according to the grain you choose to keep that perfect chewy texture.
Is it possible to make this salad vegan?
Yes, simply omit the feta cheese and ensure your vegetable broth is vegan-friendly. The salad remains vibrant and delicious without the cheese, thanks to the flavorful dressing and fresh ingredients.
What if I don’t have fresh peas?
Thawed frozen peas work just as well as fresh ones and are available year-round. They bring the same sweet pop of flavor and beautiful green color that complements the asparagus perfectly.
Can I add protein to make this a full meal?
Definitely! Grilled chicken, roasted chickpeas, or even some toasted nuts will boost the protein content, making the salad more filling and ideal for a hearty lunch or dinner.
How do I keep the asparagus from getting too soft?
Blanching the asparagus briefly and then shocking it in ice water stops the cooking process immediately. This method keeps the asparagus crisp-tender and full of vibrant color.
Final Thoughts
If you’re craving a recipe that’s as delightful to the eyes as it is to the palate, the Spring Asparagus and Grain Salad Recipe is just waiting to become your new favorite. It’s fresh, wholesome, and bursting with flavors that celebrate the best of the season. Whether you’re hosting friends, packing lunch, or just treating yourself, this salad is a bright, nourishing choice you’ll want to make again and again.
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Spring Asparagus and Grain Salad Recipe
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Salad
- Method: Boiling
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This vibrant Spring Asparagus and Grain Salad is a refreshing and nutritious dish featuring tender farro or quinoa combined with crisp asparagus, sweet peas, fresh herbs, and a zesty lemon-Dijon dressing. Perfect for a light lunch or a healthy side, this Mediterranean-inspired salad balances wholesome grains with bright, seasonal vegetables and a touch of creamy feta.
Ingredients
Grains and Vegetables
- 1 cup farro or quinoa, rinsed
- 2 1/4 cups water or low-sodium vegetable broth
- 1 bunch asparagus, trimmed and cut into 1-inch pieces
- 1/2 cup shelled peas or thawed frozen peas
Fresh Herbs and Aromatics
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh mint
Dressing and Garnish
- 1/4 cup crumbled feta cheese (optional)
- Zest and juice of 1 lemon
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Cook the Grains: In a medium saucepan, combine the rinsed farro or quinoa with water or vegetable broth. Bring to a boil, then reduce the heat to a simmer. Cook farro for 20–30 minutes or quinoa for 15–20 minutes until the grains are tender and the liquid is absorbed. Drain any excess liquid and set the grains aside to cool.
- Blanch the Vegetables: While the grains cook, bring a pot of salted water to a boil. Add the asparagus pieces and blanch for 2–3 minutes, then add the peas and cook for an additional 1 minute. Immediately transfer the vegetables to a bowl of ice water to stop the cooking process. Drain thoroughly and pat dry with a towel.
- Prepare the Salad: In a large bowl, combine the cooled grains with the blanched asparagus, peas, red onion, chopped parsley, and mint. Toss gently to mix the ingredients evenly.
- Make the Dressing: In a small jar or bowl, whisk together the lemon zest, lemon juice, extra-virgin olive oil, Dijon mustard, salt, and pepper until well combined.
- Toss and Serve: Pour the dressing over the salad and toss gently to coat all ingredients. Sprinkle with crumbled feta cheese if using. Serve the salad at room temperature or chilled for a refreshing dish.
Notes
- This salad keeps well for up to 3 days in the fridge, making it perfect for meal prep.
- You can swap farro for other whole grains such as barley or brown rice based on your preference.
- Add grilled chicken or chickpeas to boost the protein and make this salad a complete meal.
