Ingredients
Scale
- For the Salad Base:
- 5 ounces Mixed Spring Greens: A base of tender spring greens is essential. Look for a mix that includes baby spinach, baby lettuce, romaine, and perhaps some arugula for a peppery kick. Pre-washed and ready-to-eat mixes are incredibly convenient. If you prefer, you can also use a single type of lettuce like butter lettuce or Boston lettuce for a milder flavor. Make sure to wash and thoroughly dry any loose greens you use to prevent a soggy salad.
- 1 bunch Asparagus (about 1 pound): Thin asparagus spears are ideal for spring salads as they are tender and cook quickly. Look for bright green stalks with tightly closed tips. Thicker asparagus can also be used, but you may need to blanch or roast them slightly longer. Consider using purple or white asparagus for a visual and flavor variation.
- 1 cup Snap Peas or Sugar Snap Peas: These add a delightful sweetness and satisfying crunch. Snap peas are more rounded, while sugar snap peas are flatter. Both work wonderfully. If you can’t find fresh snap peas, frozen snap peas can be used; just thaw them and briefly blanch or sauté them to retain their crispness.
- 1 pint Cherry Tomatoes: Choose ripe and juicy cherry tomatoes for a burst of sweetness and acidity. Heirloom cherry tomatoes in various colors add visual appeal. Grape tomatoes can be substituted if cherry tomatoes are unavailable. Halving or quartering larger tomatoes is recommended for easier eating and better distribution throughout the salad.
- 1 Cucumber: English cucumbers or Persian cucumbers are preferred as they have fewer seeds and a thinner skin. Regular cucumbers can also be used; just peel them and remove some of the seeds if desired. Slicing the cucumber thinly or dicing it into bite-sized pieces adds refreshing coolness and hydration.
- 1 cup Fresh Strawberries: Strawberries are a quintessential spring fruit and bring a touch of sweetness and vibrant red color to the salad. Choose ripe, fragrant strawberries. Other berries like blueberries, raspberries, or blackberries can be substituted or added for variety. Slice the strawberries in half or quarters depending on their size.
- ½ cup Toasted Almonds or Pine Nuts: Nuts provide a crucial textural contrast and healthy fats. Toasted almonds add a slightly nutty and earthy flavor, while pine nuts offer a more delicate, buttery taste. You can toast the nuts yourself in a dry skillet over medium heat until fragrant and lightly golden, or purchase pre-toasted nuts for convenience. Other nuts like pecans, walnuts, or hazelnuts can also be used. For a nut-free option, consider toasted sunflower seeds or pumpkin seeds.
- Optional Protein (Choose One or Combine):
- 4 ounces Grilled Chicken Breast or Salmon: Adding protein transforms this salad into a more substantial meal. Grilled chicken or salmon are excellent choices that complement the fresh flavors. Leftover cooked chicken or rotisserie chicken can also be used for convenience. Flaked grilled or baked salmon adds omega-3 fatty acids and a delicate flavor.
- ½ cup Crumbled Feta Cheese or Goat Cheese: Cheese adds creamy richness and a salty tang. Feta cheese offers a briny, salty flavor that pairs well with the other ingredients. Goat cheese provides a tangier, creamier alternative. For a dairy-free option, consider adding nutritional yeast for a cheesy, umami flavor or crumbled vegan feta.
- 1 cup Cooked Chickpeas or White Beans: For a vegetarian or vegan protein boost, chickpeas or white beans are excellent choices. They add fiber and plant-based protein. Rinse and drain canned chickpeas or white beans thoroughly before adding them to the salad. Roasted chickpeas or white beans can add extra flavor and crunch.
- 2 Hard-Boiled Eggs (sliced or quartered): Hard-boiled eggs are a classic salad addition, providing protein and a creamy texture. They are also a budget-friendly option.
- For the Lemon Vinaigrette:
- ¼ cup Extra Virgin Olive Oil: Use a good quality extra virgin olive oil for the best flavor. It forms the base of the vinaigrette and provides healthy fats.
- 3 tablespoons Fresh Lemon Juice: Freshly squeezed lemon juice is essential for the bright, tangy flavor of the vinaigrette. Avoid bottled lemon juice, which can taste artificial.
- 1 tablespoon Dijon Mustard: Dijon mustard adds depth of flavor and helps emulsify the vinaigrette, creating a creamy texture.
- 1 tablespoon Honey or Maple Syrup: A touch of sweetness balances the acidity of the lemon juice. Honey or maple syrup are natural sweeteners that work well. Agave nectar or a pinch of sugar can also be used. For a vegan option, ensure you use maple syrup or agave.
- 1 clove Garlic (minced): Freshly minced garlic adds a savory note to the vinaigrette. Use a garlic press or mince the garlic very finely. For a milder flavor, roast the garlic clove before mincing.
- 2 tablespoons Fresh Herbs (chopped, such as parsley, dill, chives, or a combination): Fresh herbs elevate the vinaigrette and complement the spring flavors of the salad. Parsley, dill, and chives are classic choices, but feel free to experiment with other herbs like mint, basil, or tarragon.
- Salt and Freshly Ground Black Pepper: Season the vinaigrette to taste with salt and freshly ground black pepper. Start with a pinch of each and adjust as needed. Taste the vinaigrette before adding it to the salad and adjust the seasoning as necessary.
Instructions
- Prepare the Asparagus: First, prepare the asparagus. Snap off the tough woody ends of the asparagus spears by bending them near the base – they will naturally break off at the point where they become tender. You can also trim the ends with a knife if you prefer. There are a few ways to cook asparagus for this salad:
- Blanching: Blanching asparagus retains its bright green color and crisp-tender texture. Bring a pot of salted water to a rolling boil. Prepare an ice bath by filling a bowl with ice and cold water. Add the asparagus to the boiling water and cook for 2-3 minutes for thin spears, or 3-5 minutes for thicker spears, until they are bright green and crisp-tender. Immediately transfer the asparagus to the ice bath to stop the cooking process. Once cooled, drain the asparagus and pat it dry with paper towels. Cut the asparagus into bite-sized pieces, about 1-2 inches long.
- Roasting: Roasting asparagus intensifies its flavor and adds a slightly caramelized char. Preheat your oven to 400°F (200°C). Toss the asparagus spears with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer on a baking sheet. Roast for 8-12 minutes, or until tender-crisp and lightly browned. Let the asparagus cool slightly before cutting it into bite-sized pieces.
- Grilling: Grilling asparagus adds a smoky flavor that is delicious in this salad. Preheat your grill to medium heat. Toss the asparagus spears with 1 tablespoon of olive oil, salt, and pepper. Grill for 3-5 minutes, turning occasionally, until tender-crisp and lightly charred. Let the asparagus cool slightly before cutting it into bite-sized pieces.
- Raw (for very thin, tender asparagus): If you are using very thin and tender spring asparagus, you can even use it raw in the salad. Simply trim the ends and slice it thinly or shave it using a vegetable peeler. Raw asparagus will have a slightly more grassy and crunchy texture.
- Prepare the Snap Peas: If using fresh snap peas, trim the ends and remove any strings along the sides. Like asparagus, snap peas can be used in a few ways:
- Blanching: Blanch snap peas briefly to enhance their sweetness and crispness. Bring a pot of salted water to a boil. Add the snap peas and cook for 1-2 minutes, until bright green and crisp-tender. Immediately transfer them to an ice bath to stop the cooking process. Once cooled, drain and pat dry. You can leave them whole or slice them in half lengthwise.
- Raw: Snap peas are delicious eaten raw and add a wonderful crunch to the salad. Simply trim the ends and remove any strings. You can leave them whole or slice them in half lengthwise.
- Sautéing (optional): For a slightly warmer salad or if you prefer a softer texture, you can quickly sauté the snap peas. Heat a tablespoon of olive oil in a skillet over medium-high heat. Add the snap peas and sauté for 2-3 minutes, until bright green and slightly tender-crisp.
- Prepare the Protein (if using): If you are adding protein, prepare it according to your preference:
- Grilled Chicken or Salmon: Grill chicken breast or salmon fillets until cooked through. Let them cool slightly and then slice, flake, or dice them into bite-sized pieces. You can season the chicken or salmon with salt, pepper, and your favorite herbs or spices before grilling.
- Hard-Boiled Eggs: Hard-boil eggs, peel them, and slice or quarter them. To hard-boil eggs, place them in a saucepan and cover them with cold water by about an inch. Bring to a boil over high heat, then remove from heat, cover, and let stand for 10-12 minutes. Immediately cool the eggs in an ice bath.
- Chickpeas or White Beans: If using canned chickpeas or white beans, rinse and drain them thoroughly. You can use them as is, or for extra flavor and texture, you can roast them. Toss them with a little olive oil, salt, and pepper and roast at 400°F (200°C) for 15-20 minutes, until slightly crispy.
- Prepare the Lemon Vinaigrette: In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, honey or maple syrup, minced garlic, chopped fresh herbs, salt, and freshly ground black pepper. Whisk vigorously until the vinaigrette is emulsified and slightly thickened. Taste and adjust seasonings as needed, adding more lemon juice for tanginess, honey for sweetness, or salt and pepper to taste. If using a jar, you can simply shake the ingredients together until emulsified.
- Assemble the Salad: In a large salad bowl, gently combine the mixed spring greens, cooked asparagus, snap peas, cherry tomatoes, cucumber, and sliced strawberries. If you are adding protein and cheese, add them now as well.
- Dress the Salad: Just before serving, drizzle the lemon vinaigrette over the salad. Start with about half of the vinaigrette and toss gently to coat all the ingredients. Add more vinaigrette as needed, but be careful not to oversaturate the salad. You may not need to use all of the vinaigrette, depending on your preference.
- Garnish and Serve: Sprinkle the toasted almonds or pine nuts over the salad for added crunch. If using, crumble feta cheese or goat cheese over the top as well. Serve immediately and enjoy the vibrant flavors of your Bright Spring Salad!
Nutrition
- Serving Size: one normal portion
- Calories: 350-450
- Sugar: 8-10 grams
- Sodium: 300-400 mg
- Fat: 25-30 grams
- Saturated Fat: 5-8 grams
- Carbohydrates: 15-20 grams
- Fiber: 5-7 grams
- Protein: 20-25 grams
- Cholesterol: 70-90 mg