Quinoa Asparagus and Feta Salad

Quinoa asparagus salad with tomatoes and feta.

My quinoa asparagus and feta salad is a healthy summer side dish that will hold up better at your summer barbecue than any gloopy, mayonnaise-based macaroni salad. With fresh asparagus, green peas, ripe tomato and salty feta, this quinoa asparagus salad is fresh and light.

If you like spring and summer quinoa salads, this quinoa asparagus and feta salad should be on your To Do list.  Make it for cookouts, picnics and potlucks for a deliciously different twist on the usual side dishes.  This quinoa asparagus salad also makes a delicious light vegetarian main course, or skip the feta for a vegan version.

chopped asparagus spears

To be candid, I published this quinoa asparagus and feta salad for the first time, four years ago — back when I had a point and shoot camera , no photography skills and only a vague notion of what food styling was.  When I stumbled across it recently, I was mortified that those images were still live and rather than ditch a perfectly good recipe, I decided to re-shoot it.

shocking asparagus in ice water.

I start by blanching and shocking the asparagus. Asparagus is one of those vegetables that loses it’s vibrant color after it’s been cooked or steamed — and if it’s allowed to cool on it’s own, it will go from a lively forest green hue to a drab olive shade.  To preserve the more vivid color, set up an ice bath (ice and water) in a large bowl and set it aside.  Cook the asparagus bits for just a few minutes until crisp tender and transfer them with a slotted spoon or spider to the ice bath.  This will stop the cooking immediately and help maintain the pretty green color.

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peas and tomatoes

Diced ripe tomato and petite peas add color to the salad.  I use frozen peas because they’re more convenient than shelling and cooking the fresh and they will usually thaw by the time the other components of the salad are ready to be assembled.

quinoa in pot with spoon

Once the quinoa is cooked, remove it from the heat and take off the lid.  Fluff the quinoa and let it come to room temperature.  Removing the lid helps it to dry out a bit while it cools and that’s important because if the quinoa’s too wet, it will get gluey once it’s mixed with the dressing.  You’re looking for loose, separate grains that have released their spirals.

dressing, garlic and whisk

A simple lemon-spiked vinaigrette adds a punch of brightness to the salad and only takes a few minutes to whisk together.

adding quinoa to salad

Toss the salad with a few tablespoonfuls of the vinaigrette — just enough to lightly nap the salad, you don’t want it to be soupy.  Don’t worry if there’s leftovers — they’ll be great on a green salad or over steamed vegetables.

adding feta to salad

The final salty punch comes from crumbled feta cheese. You could also use a queso fresco in place of the feta if you wanted.

Quinoa Asparagus and Feta Salad with parsley and garlic

This easy summer quinoa salad will definitely score points at your next barbecue and it goes great with a beer can chicken or hickory smoked ribs. Try it and see!

Quinoa Asparagus and Feta Salad with lemon

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4.47 from 15 votes

Quinoa, Asparagus and Feta Salad

This vibrant, healthy dish makes a delicious main course or side dish for a larger meal. It’s a wonderful spring or summer salad. Serve chilled or at room temperature.
Author: Lisa Lotts
Course Side Dish
Cuisine American
Keyword asparagus, quinoa
Dietary Restrictions Egg Free, Vegetarian
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4


  • ½ cup quinoa I used red quinoa, but plain works fine as well
  • 1 cup water
  • ½ pound asparagus tough ends trimmed, cut into 1″ pieces
  • 1 cup frozen peas thawed
  • 1 large ripe tomato diced. Beefsteak, ugly ripe or heirloom is best, but can also use 3 ripe plum tomatoes
  • 2 scallions thinly sliced
  • 1 lemon
  • 1 tablespoon white wine or champagne vinegar
  • 4 tablespoons olive oil
  • ¼ cup fresh tarragon leaves chopped
  • 1 tablespoon fresh mint leaves chopped
  • salt and pepper to taste
  • 1 cup feta cheese crumbled, or cut into 1″ cubes


  • In a small saucepan combine quinoa and water and bring to a boil. Reduce heat to a simmer, cover and cook for 15 minutes, until tender, but still chewy and white spirals are visible around each grain. Remove pan from heat, take off the lid allowing the quinoa cool.
  • Meanwhile, prepare an ice bath by placing 1-2 cups of ice in a medium bowl and adding water. Set aside. Bring another small pan of water to a boil. Add asparagus and cook until crisp-tender, about 4 minutes. Using a slotted spoon or spider, scoop out the asparagus and plunge it into the ice water bath to stop the cooking and set the color. Remove the asparagus and pat dry with a paper towel or clean dish cloth.
  • For the dressing: Using a microplane, remove the zest from the lemon and cut the lemon in half. Combine the lemon zest and juice from half of the lemon in a small bowl. Add the vinegar, olive oil, tarragon and mint. Add salt and pepper to taste. Whisk to combine.
  • In a medium bowl, combine the peas, diced tomatoes, asparagus, quinoa, scallions and feta. Toss with the dressing and serve.


Store leftovers well-sealed in the refrigerator for up to 3 days.


Calories: 371kcal | Carbohydrates: 29g | Protein: 13g | Fat: 24g | Saturated Fat: 8g | Cholesterol: 33mg | Sodium: 432mg | Potassium: 604mg | Fiber: 6g | Sugar: 7g | Vitamin A: 1490IU | Vitamin C: 41mg | Calcium: 273mg | Iron: 5mg

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This easy whole grain salad recipe is healthy and filling. Quinoa Asparagus and Feta Salad makes a great vegetarian main course or side dish. #quinoa #asparagus #peas #lemon #lemondressing #feta #salad #quinoasalad #tomatoes #healthyside #healthyvegetarianlunch #vegetarian #vegetarianrecipes

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  1. 5 stars
    Lisa thank you for the prompt response to my comments above. I tried the recipe and it was fabulous. It was a great dinner on a hot summer day.

  2. 3 stars
    This looks like an awesome recipe and I’m going to try it, but I think it’s a big fail not to include the peas and tomatoes in the instructions unless they are optional. I’m an experienced cook so I’m going to estimate 1 cup if peas and 1 cup of tomatoes (since I love them). NOTE: My rating is based on the recipe not the final product.

    1. Well, that’s embarrassing. Thank you for letting me know! I’ve fixed it in the recipe

  3. Pat Stoddard says:

    5 stars
    I should read your pictured instructions before asking questions. So you just let the peas thaw and add tomatoes. Can’t wait to make this.

    1. Hi Pat, yes, I just let the peas thaw on their own — usually by the time everything is assembled they’re ready to go.

  4. Pat Stoddard says:

    5 stars
    This sounds delicious. Do you add a cup or more of peas and if I use frozen, should I steam them first?

  5. 5 stars
    Loving the freshness of this salad! Plus, being light and healthy is plus since it’s summer and I’m still not ready to wear a swimsuit….

  6. 5 stars
    So vibrant and healthy! I’m always on the lookout for summery salad recipes for those hot days when you just want to pull together a delicious salad for dinner. Thank you!

  7. 5 stars
    Lisa, as always…nailed it! I love how easy and seasonal this beautiful salad is. The tarragon and mint make it so interesting too! Pinning and sharing 🙂

  8. 5 stars
    I could more than happily eat that right now. It’s my kind of salad. I loved the asparagus tip. Needless to say I never do this, but will try it next time I add them to salad. Shared!

  9. 5 stars
    I don’t eat cheese, but would substitute for maybe vegan feta if I can find it. I love asparagus and it is the in-vegetable of the season, no doubt. Your photos are gorgeous and step by step instructions really clear. This is a great recipe.

  10. 5 stars
    What a creative salad combination. Do you think this wonderful salad could work as plant based version too (without Feta)? This would make it even lighter for the swimsuit season;) Thanks to quinoa it is still rich in protein and together with the amazing asparagus a nutrient dense vitamin bomb. Yummy!

  11. This is such a lovely light and healthy salad. I love asparagus and what I love about it is that it would work as a main on its own but would go perfectly well with poultry and fish!

    1. Thank you – it’s tasty and swimsuit season approved!