There’s nothing quite like celebrating the best of spring produce with a fresh, vibrant dish, and this Spring Asparagus and Grain Salad Recipe delivers every time. It’s a satisfying mix of nutty grains, crisp asparagus, sweet peas, and a zesty lemon dressing—perfect for lunch, meal prep, or sharing at potlucks. The medley of textures and flavors is so lively you’ll want to make this salad all season long. Whether enjoyed as a nourishing main or a colorful side, the Spring Asparagus and Grain Salad Recipe truly captures the joy of spring in every bite.
Ingredients You’ll Need
The beauty of this Spring Asparagus and Grain Salad Recipe is in its simplicity—each ingredient brings something unique, whether it’s a burst of green, a pop of flavor, or a boost of nutrition. Here’s what you’ll need, and why it matters:
- Farro or Quinoa: Provides a hearty, slightly chewy base; choose farro for a rustic bite, or quinoa for a gluten-free option.
- Water or Low-Sodium Vegetable Broth: Cooking your grains in broth adds extra savory depth without overpowering the delicate spring flavors.
- Asparagus: The star of the season! Asparagus brings tender crunch and gorgeous color to the salad.
- Peeled Fresh or Frozen Peas: Sweet peas balance every bite with a tender pop—use fresh if you can, or frozen for convenience.
- Red Onion: Adds just the right touch of tangy bite and vibrant color.
- Fresh Parsley: Brings a grassy, herbaceous lift that complements the spring vegetables.
- Fresh Mint: Totally worth it for that cool, refreshing aroma—don’t skip this if you want ultimate spring vibes.
- Crumbled Feta Cheese (Optional): For creamy, salty richness; leave it out for a vegan version without losing flavor.
- Lemon Zest and Juice: Gives the whole salad zing and ties together every fresh ingredient.
- Extra-Virgin Olive Oil: A fruity, smooth finish that brings all the flavors together.
- Dijon Mustard: Adds a little kick and helps emulsify the bright, tangy dressing.
- Salt and Pepper: Simple but essential for highlighting each flavor in the salad.
How to Make Spring Asparagus and Grain Salad Recipe
Step 1: Cook Your Grains
Begin by placing the farro or quinoa and your choice of water or vegetable broth in a medium saucepan. Bring it up to a boil, then lower the heat to a gentle simmer. For farro, let it cook for 20 to 30 minutes, and for quinoa, 15 to 20 minutes is plenty—either way, you’re looking for grains that are tender with just a little bite. Once they’re done, drain off any extra liquid, spread the grains out a little to cool, and watch as they become the chewy, nutty anchor for your Spring Asparagus and Grain Salad Recipe.
Step 2: Blanch the Asparagus and Peas
Fill a pot with salted water and bring it to a rapid boil. Drop in your asparagus pieces first and blanch for about 2 to 3 minutes, just until they turn bright green and tender-crisp. Then, toss in the peas for one last minute—they need barely any time. Drain everything fast and transfer to a bowl of ice water to stop the cooking and lock in that vibrant color. Pat the veggies dry before assembling your salad for the best texture.
Step 3: Mix the Salad Base
In a large serving bowl, combine the cooled grains, blanched asparagus and peas, chopped red onion, parsley, and mint. The fresh herbs infuse the salad with brightness, while the red onion offers a bit of crunch and subtle heat. Take a moment to admire all those gorgeous pops of green—it’s basically spring in a bowl.
Step 4: Whisk the Dressing
While your salad base sits, grab a small jar or bowl and whisk together the lemon zest, lemon juice, olive oil, Dijon mustard, salt, and pepper. This citrusy vinaigrette is so simple, but it ties the entire Spring Asparagus and Grain Salad Recipe together, making each grain and vegetable sparkle.
Step 5: Combine and Finish
Pour the zippy dressing over the salad base and toss gently but thoroughly—make sure everything’s coated and glistening. Now’s the time to crumble in the feta if you’re using it. Taste for seasoning and add extra salt, pepper, or lemon juice if you like. Serve at room temperature or lightly chilled for ultimate freshness.
How to Serve Spring Asparagus and Grain Salad Recipe
Garnishes
A final flourish makes all the difference—try extra lemon zest, a handful of microgreens, or a sprinkle of toasted seeds (like pumpkin or sunflower) for crunch. Even more feta or an extra drizzle of olive oil can give the Spring Asparagus and Grain Salad Recipe that little chef’s kiss of finish.
Side Dishes
This salad is incredibly versatile; it pairs beautifully with simple roast chicken, grilled salmon, or even some crusty bread. For a vegetarian spread, offer it alongside hummus, marinated olives, and a crisp green salad for a light yet filling meal.
Creative Ways to Present
Want to really wow your guests? Serve individual portions in wide jars or cups for a picnic, pile the salad onto a platter lined with leafy greens, or scoop it into lettuce cups for a playful finger food. With its rainbow of spring colors, the Spring Asparagus and Grain Salad Recipe is always a showstopper.
Make Ahead and Storage
Storing Leftovers
Leftovers of this salad keep their flavor and texture beautifully for up to three days in an airtight container in the refrigerator. The grains will soak up even more of the zesty dressing, making tomorrow’s lunch arguably even tastier.
Freezing
While the Spring Asparagus and Grain Salad Recipe is all about fresh flavor and crisp veggies, freezing isn’t recommended. The texture of the asparagus and peas tends to suffer when thawed, so enjoy this dish fresh or cold from the fridge instead.
Reheating
There’s really no need to reheat—this salad shines when served chilled or at room temperature. If you’re craving a warm dish, you can gently microwave a single serving for just 20 to 30 seconds, but keep in mind that the salad’s crispness is best when cold or room temp.
FAQs
Can I use a different grain instead of farro or quinoa?
Absolutely! Barley or brown rice also work well and bring their own texture and flavor. Just keep in mind that cooking times will vary. Use what you have and love—the Spring Asparagus and Grain Salad Recipe is wonderfully flexible.
Is the salad vegan?
As written, the only non-vegan ingredient is the feta cheese. Simply leave it out or swap for a plant-based feta or a sprinkle of nutritional yeast to keep everything 100% vegan.
What protein can I add to make it a meal?
For a heartier version, add grilled chicken, chickpeas, or even flaked salmon. These options mix in seamlessly and make the Spring Asparagus and Grain Salad Recipe a satisfying main course.
Can I prepare the ingredients ahead of time?
Yes! You can cook the grains and prep the asparagus and peas a day in advance. Store each component separately, then toss everything together with the dressing shortly before serving for peak freshness.
What are some other spring vegetables I could add?
Try sliced radishes, snap peas, or even baby spinach mixed in. Spring is generous with its bounty, so feel free to get creative with your produce drawer—this recipe welcomes variety!
Final Thoughts
I hope you’re as excited to dive into this Spring Asparagus and Grain Salad Recipe as I am to share it with you. It’s everything I love about spring—bright, fresh, satisfying, and so easy to make your own. Give it a try at your next gathering or weekday lunch, and let it bring a little sunshine to your table!
Print
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, Tossing
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A delightful Spring Asparagus and Grain Salad recipe that combines the earthy flavors of farro or quinoa with vibrant asparagus, peas, and a zesty lemon dressing. Topped with feta cheese for a creamy finish, this salad is perfect for a light and nutritious meal.
Ingredients
For the Salad:
- 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
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh mint
- 1/4 cup crumbled feta cheese (optional)
For the Dressing:
- 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, cook the farro or quinoa in water or broth until tender. Drain and let cool.
- Blanch the Vegetables: Boil the asparagus and peas, then shock in ice water and drain.
- Assemble the Salad: Combine grains, asparagus, peas, red onion, parsley, and mint in a bowl.
- Make the Dressing: Whisk together lemon zest, juice, olive oil, mustard, salt, and pepper. Toss with the salad.
- Serve: Top with feta and serve chilled or at room temperature.
Notes
- This salad can be refrigerated for up to 3 days.
- Experiment with different grains like barley or brown rice.
- Add protein like grilled chicken or chickpeas for a heartier meal.
Nutrition
- Serving Size: 1 1/4 cups
- Calories: 270
- Sugar: 3g
- Sodium: 220mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 5g
- Protein: 8g
- Cholesterol: 10mg
