Fresh and Healthy Asparagus and Quinoa Salad Recipe

What Is Asparagus and Quinoa Salad?

This vibrant salad blends tender asparagus spears with fluffy quinoa, a grain-like seed native to the Andean region of South America. Known for its fresh, earthy flavors and nutrient-dense ingredients, this dish is a light, wholesome option perfect for any season.

What Makes This Recipe Anti-Inflammatory?

The power of this salad lies in its combination of ingredients rich in antioxidants and anti-inflammatory compounds. Asparagus contains glutathione and saponins which help combat oxidative stress and reduce inflammation in the body.

Quinoa is a complete protein packed with fiber and essential amino acids that support immune health and stabilize blood sugar levels. Together, they create a nutrient-dense dish that promotes overall wellness while minimizing inflammatory responses.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• Salt and freshly ground black pepper, to taste
• 2 tablespoons fresh parsley, chopped
• 1/4 cup toasted sliced almonds (optional)

Directions

Step 1

Rinse the quinoa thoroughly under cold water to remove its natural coating, then combine it with water or vegetable broth in a medium saucepan. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.

Step 2

While the quinoa cooks, steam or blanch the asparagus pieces for 3-4 minutes until tender-crisp, then immediately transfer them to an ice bath to preserve their bright green color and crunch.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to create a light and zesty dressing.

Step 4

In a large mixing bowl, combine the cooked quinoa, cooled asparagus, cherry tomatoes, red onion, and parsley. Pour over the dressing and toss gently to coat everything evenly.

Step 5

Sprinkle toasted sliced almonds on top for an added crunch if desired. Serve immediately or chill for 20 minutes to enhance the flavors.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: What makes asparagus and quinoa a perfect pairing for a healthy salad?
A1: Asparagus brings a crisp, slightly earthy flavor packed with vitamins and antioxidants, while quinoa adds a satisfying, nutty texture filled with protein and fiber. Together, they create a balanced, nutrient-dense dish that’s both refreshing and fulfilling.

Q2: How can I ensure my asparagus is perfectly tender in this salad?
A2: To get tender yet crisp asparagus, blanch the spears in boiling water for 2-3 minutes, then immediately transfer them to an ice bath. This method locks in vibrant color and crunch without overcooking.

Q3: Are there any easy ingredient swaps to customize this salad?
A3: Absolutely! Swap quinoa for couscous or farro if preferred, or add roasted cherry tomatoes and toasted almonds for extra flavor and texture. Fresh herbs like mint or basil can also elevate the salad’s freshness.

Q4: What’s a simple dressing that complements asparagus and quinoa without overpowering them?
A4: A light lemon vinaigrette made with fresh lemon juice, olive oil, a touch of honey, and a pinch of salt perfectly enhances the salad’s natural flavors while keeping it bright and healthy.

Q5: Can this salad be prepared ahead of time for meal prep?
A5: Yes! Prepare the quinoa and asparagus in advance, then toss with dressing just before serving to maintain freshness. Stored separately, the components can last up to 3 days in the fridge.

This fresh and healthy asparagus and quinoa salad combines vibrant flavors and nourishing ingredients for a perfect balance of taste and wellness. Whether as a light lunch or a vibrant side, it’s a simple dish that invites you to savor the goodness of nature’s bounty.