Culinary and Lifestyle Medicine Track
Recipes

Chopped Asparagus Salad

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Prep Time: 20 minutes
Cooking Time: 10 minutes

Ingredients

Salad:

  • 1/2 pound trimmed asparagus (asparagus that has already had the lower 1/3 cut off) or 1 can of asparagus (rinsed and patted dry)
  • 15 ounce can chickpeas (or other bean) well rinsed and drained
  • 1 carrot, peeled and chopped or 1 can of chopped carrots
  • 1 cucumber, chopped
  • 1/2 cup chopped red onion
  • 1/2 cup colorful bell peppers, chopped
  • 1/2 cup black olives
  • 1/4 cup roasted red peppers (from a jar) chopped
  • Salt and fresh cracked pepper to taste
  • 1/2 cup crumbled feta cheese
  • Fresh thyme

Dressing:

  • 1/4 cup extra virgin olive oil
  • 1/8 cup champagne vinegar (or your favorite)
  • Juice of 1/2 lemon
  • 1/4 tsp dried thyme
  • Pinch of salt and pepper

Instructions

  1. Combine the asparagus, chickpeas, carrots, onions, tomatoes, peppers, and olives to a large mixing bowl. Toss with enough dressing to thoroughly moisten, and season with salt and pepper to taste. Let the salad chill in the refrigerator until ready to serve, give it at least an hour.
  2. Toss the salad and add more dressing if needed. Transfer to a serving bowl, top with the feta cheese and fresh thyme.
  3. To make the dressing: Whisk together the ingredients and taste to adjust any of them.

Nutrition FactsChopped Asparagus Salad Nutrition Label

  • Number of Servings Per Container: 4
  • Serving Size: 1 bowl of salad
  • Calories: 193
  • Total Fat: 11.2g, 17%
    • Saturated Fat: 2.6g, 17%
    • Trans Fat: 0g
  • Cholesterol: 8.3g, 3%
  • Sodium: 404.6mg, 17%
  • Total Carbohydrate: 18.6g, 6%
    • Dietary Fiber: 5.6g, 23%
    • Total Sugars: 5.1g
      • Added Sugars: 0g
  • Protein: 6.5g
  • Vitamin D: 13.1%
  • Calcium: 10.5%
  • Iron: 11.8%