I’m welcoming spring with this cozy salad that showcases asparagus, leek, peas, strawberries, and parsley, all lightly drizzled with a refreshing lemon olive oil dressing. It’s wonderfully light and filled with veggies, with quinoa providing a touch of protein. If you want to boost the protein content further, adding some white beans, chickpeas, or French lentils would be delightful as well.
Check out this robust asparagus!
Usually, I don’t rank asparagus among the most thrilling vegetables, but it consistently surprises me whenever I prepare it. I find myself enjoying it much more than anticipated. A quick, light sauté keeps it tender while ensuring it remains crisp and vibrant. It truly shines when cooked for a shorter time than expected. With asparagus, less really is more! I’ve certainly made the error of overcooking it before, and that’s a mistake I aim to avoid.
Nutritional Insights on Asparagus
Select firm spears that don’t easily bend. Asparagus is best enjoyed fresh, ideally within 48 hours of purchase. Upon returning home, wrap the stems in a moist paper towel to maintain freshness.
Asparagus may assist digestive health due to its inulin content, which acts like a “prebiotic.”
In a cup of raw asparagus, you’ll find Vitamin K (69.6% Daily Value), Vitamin A (20.2% DV), Folate (17.4% DV), Iron (15.7% DV), Vitamin B1 (12.6% DV), Vitamin C (12.5% DV), alongside 3 grams of protein, 2.75 grams of fiber, and more.
It can function as a diuretic, leading to increased fluid loss. Ensure adequate hydration throughout the day.
Asparagus contains a wealth of anti-inflammatory nutrients, making it beneficial for reducing inflammation.
Source: World’s Healthiest Foods
With spring produce beginning to shine, I’m thrilled to share my first recipe of the season – a warm spring salad loaded with asparagus, leek, peas, strawberries, and plenty of parsley, all coated in a tangy lemon olive oil dressing. It’s simple, light, and incredibly refreshing. If you’re looking for even more protein beyond the quinoa and veggies, adding white beans, chickpeas, or French lentils would be delightful. Eric also suggested topping it with seeds – pumpkin and hemp – which made a lovely addition!
Keep in mind that the strawberries will tint the quinoa a pinkish shade once mixed. If this worries you or you plan to prepare it ahead of time, consider adding the strawberries just before serving.
Here’s to crisp, fresh spring salads!
If this salad appeals to you, be sure to explore some of my other fantastic spring salads:
@ohsheglows on Instagram and hashtag #ohsheglows so that we can all take a look!
Oh, I neglected to mention – this salad is also amazing when served cold!
**Fresh and Vibrant Spring Salad Recipe – Oh She Glows**
Spring heralds a season of renewal, making it an ideal time to celebrate the warm weather with a fresh, vibrant, and nutrient-rich salad. Angela Liddon, the visionary behind the beloved plant-based blog *Oh She Glows*, is renowned for her wholesome, delicious, and beautifully vibrant recipes. One of her top creations is the *Fresh and Vibrant Spring Salad*, which encapsulates the spirit of spring with its crunchy vegetables, lively flavors, and nourishing components.
In this article, we’ll guide you through the core elements of this delightful salad, outlining why it’s essential to try this season and how it can be effortlessly tailored to your tastes.
### Why Spring Salads Are the Perfect Seasonal Dish
Spring unfolds as a time when farmers’ markets and grocery stores are filled with fresh produce. After indulging in hearty winter meals, many of us yearn for lighter, more refreshing options. Spring salads serve as an excellent way to make the most of the seasonal harvest, allowing for a delicious incorporation of various vegetables, fruits, and herbs into your meals.
The *Fresh and Vibrant Spring Salad* from *Oh She Glows* exemplifies how to fuse seasonal ingredients into a dish that is both satisfying and nourishing. This salad not only boasts robust flavor but is also packed with vitamins, minerals, and antioxidants that promote overall health and wellness.
### Key Ingredients in the Fresh and Vibrant Spring Salad
The charm of this salad lies in its simplicity and adaptability. You can tailor the ingredients based on what’s fresh at your local market or what you have in your pantry. Here are some of the standout ingredients that enhance this salad:
1. **Leafy Greens**: A blend of tender spring greens like baby spinach, arugula, or mixed field greens forms the foundation of this salad. These greens are brimming with vitamins A, C, and K, along with fiber and antioxidants.
2. **Crisp Vegetables**: Spring is the ideal moment to savor crisp, fresh vegetables such as radishes, cucumbers, and snap peas. These vibrant additions bring crunch and color to the dish, with radishes providing a delightful peppery kick that pairs seamlessly with the other components.
3. **Asparagus**: A quintessential spring ingredient, asparagus delivers an earthy flavor and delicate texture that harmonizes with the salad. Whether lightly blanched or roasted, asparagus spears lend depth and sophistication to the dish.
4. **Avocado**: Creamy avocado brings a rich, buttery dimension to the crisp vegetables. It’s also an excellent source of heart-healthy fats, fiber, and potassium.
5. **Herbs**: Fresh herbs like mint, parsley, and dill elevate the flavors with their bright, aromatic notes. Often overlooked, herbs can significantly enhance flavor and freshness in salads.
6. **Citrus**: A splash of fresh lemon or lime juice injects acidity and brightness, balancing the creamy avocado and the earthy notes of the asparagus. Citrus fruits are also an abundant source of vitamin C, which bolsters immune health.
7. **Nuts and Seeds**: Toasted almonds, sunflower seeds, or pumpkin seeds contribute a pleasing crunch and a source of healthy fats and protein. These toppings create a satisfying texture contrast to the soft avocado and tender greens.
8. **Protein Boosters**: For those wishing to make the salad heartier, Angela encourages adding plant-based proteins like chickpeas, lentils, or quinoa. These elements not only provide sustenance but also transform the salad into a complete meal, ideal for lunch or dinner.
### The Dressing: A Zesty and Creamy Delight
An irresistible salad needs a tasty dressing, and the *Oh She Glows* Fresh and Vibrant Spring Salad is no exception. Angela’s dressing features a simple yet flavorful blend of lemon juice, olive oil, Dijon mustard, and a hint of maple syrup for sweetness. This zesty dressing unifies the ingredients, enhancing the natural flavors while adding a delightful zing.
For a creamier option, Angela also offers a tahini-based dressing choice. Tahini, made from ground sesame seeds, brings a rich, nutty essence and a smooth consistency to the dressing. Simply whisk tahini, lemon juice, garlic, and a touch of water for the desired smoothness. This creamy dressing complements the fresh veggies beautifully, adding an indulgent touch to the salad.
### How to Customize Your Spring Salad
One of the best aspects of the *Fresh and Vibrant Spring Salad* is its flexibility, allowing for easy customization to fit your taste preferences and dietary requirements. Here are a few ideas for personalizing this salad:
