Mediterranean Diet Fresh Asparagus Salad with Lemon Vinaigrette
Celebrate vibrant, wholesome flavors with this Mediterranean Diet Fresh Asparagus Salad with Lemon Vinaigrette—a colorful, nutrient-packed dish perfect for a light meal or refreshing side. Tender, blanched asparagus pairs beautifully with juicy cherry tomatoes, crisp cucumber, briny kalamata olives, and tangy crumbles of feta cheese, creating a blend of textures and tastes that evoke outdoor Mediterranean feasts. The star of the recipe, a zesty homemade lemon vinaigrette, ties everything together with a punch of brightness and herbal depth, thanks to Dijon mustard, garlic, and oregano. Quick to prepare in just 15 minutes, this salad is a versatile choice served chilled or at room temperature, ideal for embracing healthy, Mediterranean-inspired eating. Keywords: Mediterranean Diet, fresh asparagus salad, lemon vinaigrette, healthy salad recipe, easy Mediterranean salad.
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Recipe Information
Ingredients
- 1 pound fresh asparagus
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 clove garlic
- 1 teaspoon dijon mustard
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by trimming the tough ends off the asparagus spears. Cut the asparagus into 1-inch pieces.
Bring a pot of water to a boil and briefly blanch the asparagus by cooking it for 2-3 minutes until bright green and slightly tender. Immediately transfer the asparagus to a bowl of ice water to stop the cooking process, then drain well.
Halve the cherry tomatoes and dice the cucumber. Thinly slice the red onion. Halve or quarter the kalamata olives, depending on size.
In a large salad bowl, combine the blanched asparagus, cherry tomatoes, cucumber, red onion, and kalamata olives.
To make the lemon vinaigrette, mince the garlic clove and combine it with the extra virgin olive oil, lemon juice, Dijon mustard, dried oregano, salt, and black pepper in a small bowl or jar. Whisk or shake until well combined and emulsified.
Drizzle the lemon vinaigrette over the salad ingredients in the large bowl and toss gently to combine.
Crumble the feta cheese over the top of the salad just before serving. Give the salad one last gentle toss.
Serve the Mediterranean asparagus salad chilled or at room temperature, as desired. Enjoy as a starter, side, or light main dish.
Nutrition Facts
Calories |
1177 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.6 g | 134% | |
| Saturated Fat | 21.9 g | 110% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3602 mg | 157% | |
| Total Carbohydrate | 51.0 g | 19% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 17.2 g | ||
| Protein | 24.5 g | 49% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 675 mg | 52% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 1766 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
