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Garlic & Zest

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Quinoa Asparagus and Feta Salad

Quinoa Asparagus and Feta Salad
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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.

 

 

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

 


Garlic & Zest is a participant in the Amazon Services LLC Associates Program an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Print Pin
4.75 from 12 votes

Quinoa, Asparagus and Feta Salad

A wonderful spring or summer salad. Serve chilled or at room temperature.
Course Side Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4
Calories 371kcal

Ingredients

  • 1/2 cup quinoa I used red quinoa, but plain works fine as well
  • 1 cup water
  • 1/2 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
  • 1/4 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

Instructions

  • 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.

Nutrition

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

 

“Pin It” For Later!

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

 

More Healthy Salads:

Citrusy Hearts of Palm Salad
Black-Eyed Pea Salad
Tangy Lentils and Quinoa
Tangy Lentils and Quinoa

 

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Grains// Salads// Side Dishes// Vegan/Vegetarian16 Comments

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Comments

  1. Janet says

    June 9, 2020 at 9:34 AM

    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.

    Reply
    • Lisa says

      June 9, 2020 at 12:31 PM

      So glad you liked it, Janet!

      Reply
  2. Janet says

    June 8, 2020 at 1:00 PM

    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.

    Reply
    • Lisa says

      June 8, 2020 at 6:38 PM

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

      Reply
  3. Pat Stoddard says

    July 8, 2018 at 1:44 AM

    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.

    Reply
    • Lisa says

      July 8, 2018 at 8:19 AM

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

      Reply
  4. Pat Stoddard says

    July 8, 2018 at 1:38 AM

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

    Reply
  5. Danielle says

    July 5, 2018 at 8:50 AM

    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….

    Reply
  6. Nancy Hunter | Flavorpalooza.com says

    July 4, 2018 at 1:18 PM

    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!

    Reply
  7. Traci says

    July 4, 2018 at 12:55 PM

    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 🙂

    Reply
  8. Jacqueline Meldrum says

    July 4, 2018 at 12:43 PM

    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!

    Reply
  9. Deborah says

    July 4, 2018 at 10:37 AM

    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.

    Reply
  10. Gabi says

    July 4, 2018 at 10:21 AM

    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!

    Reply
  11. Meeta says

    July 4, 2018 at 9:44 AM

    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!

    Reply
  12. Thalia @ butter and brioche says

    July 29, 2014 at 12:46 AM

    this looks so delicious and light.. definitely the perfect summer salad! yum!

    Reply
    • Lisa says

      July 29, 2014 at 6:51 AM

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

      Reply

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Meet Lisa

Lisa

Calling all cooks! You don’t have to be a gourmet chef to get a delicious, healthy meal on the table! At Garlic & Zest, I’ll show you how to make hundreds of seasonal, fresh recipes and indulgent comfort foods with easy step-by-step instructions and photos to help you master the dish.

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