Asparagus Salad


This salad is the perfect harbinger of spring. It combines the first spring shoots of asparagus and sprouts with protein-rich seeds and chickpeas for a fulfilling but light lunch or supper. This recipe comes to us from Dig Inn.

Serves 4

For the salad:

  • 1 lb pencil asparagus
  • 4 oz bay arugula
  • 1/2 lb mixed leaf lettuce
  • 1 small bunch radishes
  • 2 cups cooked chickpeas
  • 1 clamshell sunflower or pea sprouts
  • 2 sprigs dill
  • 2 sprigs mint leaves
  • 3 sprigs parsley
  • 1/2 teaspoon caraway seed
  • 1/4 cup sunflower seeds
  • 1 teaspoon ground flax seeds
  • 4 eggs (optional, remove for a vegan salad)

For the dressing:

  • 1 tablespoon Greek yogurt
  • 1/2 garlic clove, minced very fine
  • 1/2 tablespoon honey or agave
  • 2 Tablespoons fresh lemon juice
  • 1/4 cup extra virgin olive oil
  • 1/4 teaspoon salt
  • pinch of black pepper

Make dressing by whisking all ingredients together in a bowl. Hold until ready to use.

Prepare asparagus by cutting each stalk lengthwise on a bias into 4 or 5 thin pieces. Discard the woody end.

Using a sharp knife or mandolin slice the radishes into thin coins

Place the sunflower seeds and the caraway seeds in a skillet and toast until golden brown and fragrant. When well toasted, toss in ground flax seed. Set aside until ready to use.

Combine mint leaves with the dill and parsley sprigs and roughly chop.

Reserve until ready to use. Chefs note: make sure not to go over any of the leaves more than twice with your knife blade–this is what keeps the herbs tasting fresh like a spring meadow.

Hard-boil the eggs: place eggs in a pot and cover with water. Bring the pot to a boil, then immediately cover with lid and turn off heat. Let eggs sit for nine minutes, then shock with ice water and peel immediately. To serve, slice or quarter the eggs.

30 minutes before serving, place the asparagus, cooked chickpeas, and radish in a bowl and pour the dressing on top. Let macerate until ready to use.

Finish the salad by tossing the macerated asparagus mixture with the arugula, leaf lettuce, and chopped herbs. Season lightly with salt and pepper and place into four individual bowls.

Top each salad with 1 tablespoon of the seed mix, the sprouts and one sliced egg each. Enjoy.

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Nutrition Information

Asparagus Salad

Servings per Recipe: 4

Amount per Serving

Calories:  620

Calories from Fat:  229

Total Fat:  25g

Saturated Fat:  4g

Cholesterol:  164mg

Sodium:  255mg

Potassium:  1477mg

Carbohydrates:  74g

Dietary Fiber:  22g

Protein:  30g

Sugars:  17g

Vitamin A:  44%

Vitamin C:  40%

Calcium:  25%

Iron:  74%

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