Asparagus Salad

Take a look at this delicious asparagus salad recipe from Mairlyn Smith's book, Healthy Starts Here.

Looking for a great way to use asparagus in a salad?  Take a look at this delicious asparagus salad recipe from Mairlyn Smith’s book, Healthy Starts Here.

Makes approx. 4 cups (1L)

One serving = ½ cup


1 lb (500 g) fresh local asparagus

½ large red pepper, diced

One – 6 oz (170 mL) jar marinated artichoke hearts, well drained, and chopped coarsely

2 tbsp (30 mL) diced fresh parsley


1 tbsp (15 mL) extra olive oil    

1 tbsp (15 mL) white wine vinegar    

½ tsp (2 mL) grainy Dijon mustard

Freshly cracked black pepper to taste



1.    Wash asparagus, cut off the woody part of the stem and discard. Steam the spears till tender crisp, heavy on the crisp part. Don’t overcook them. Grey-green droopy spears of overcooked asparagus are a sin in the culinary world.

2.    Once you have reached your desired level of tender/crisp, about 3 minutes, plunge them into a clean sink of cold water to stop the cooking. Drain in a colander.

3.    In a large bowl whisk together the olive oil, vinegar, and the Dijon.

4.    Add the red pepper, artichoke hearts, and the parsley. Toss well.

5.    Cut the asparagus into 1-inch (2.5 cm) pieces keeping the heads intact. Add to the bowl and gently toss. Cover and store in fridge till serving time. It tastes better after a couple of hours but it’s still great if you eat it right away.

Nutrient Breakdown per ½  cup (125 mL) serving: 40 Calories, 1.7 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 40 mg Sodium, 5.1 g Carbs, 2 g Fiber, 1.8 g Sugars, 2 g Protein

Courtesy Mairlyn Smith

Join the conversation

What do you think?


Please read our commenting policies

Hide the conversation