This vibrant Spring Asparagus and Grain Salad is a celebration of fresh seasonal produce that brings the essence of springtime right to your table. With bright green asparagus, sweet peas, and aromatic herbs tossed with hearty brown rice, this salad is both nutritious and incredibly flavorful. It takes just 20 minutes to prepare, making it perfect for busy weeknights when you want something fresh yet satisfying.
Why You’ll Love This Recipe
- Seasonal Freshness: This salad showcases spring’s finest vegetables—tender asparagus and sweet peas—at their peak flavor.
- Quick to Make: Ready in just 20 minutes, it’s perfect for those evenings when you need something quick but don’t want to sacrifice nutrition or taste.
- Versatile: Works beautifully as a side dish or can be transformed into a complete meal with simple additions.
- Healthy Balance: Combines whole grains, fresh vegetables, and herbs for a nutrient-packed dish that doesn’t feel like “health food.”
Ingredients You’ll Need
- Asparagus: The star of the show, providing a tender-crisp texture and distinctly fresh flavor. Look for bright green stalks with tight, compact tips.
- Frozen Peas: These little gems add natural sweetness and a pop of color. No need to thaw beforehand—we’ll warm them right in the pan!
- Brown Rice: Creates a hearty base that makes this salad more substantial. Its nutty flavor complements the vegetables perfectly.
- Radishes: Add a peppery crunch and beautiful color contrast. Slice them as thin as possible for the best texture.
- Fresh Herbs: Basil, mint, and parsley create a fragrant flavor profile that elevates this simple salad to something special. Don’t skip these!
- Parmesan: Just a touch adds wonderful umami depth. Always use freshly grated for the best flavor.
- Lemon: Both zest and juice brighten everything up and tie all the flavors together. The zest contains essential oils that add incredible aroma.
- Salt and Pepper: Simple seasonings that bring out the natural flavors of the vegetables. Don’t be shy with the pepper!
Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.
Variations
Make It a Meal
Transform this side dish into a complete meal by adding:
- Grilled chicken or salmon
- A poached egg on top
- Chickpeas or white beans
- Crumbled feta cheese instead of parmesan
Grain Alternatives
Not a fan of brown rice? Try these substitutions:
- Quinoa for extra protein
- Farro for a chewier texture
- Pearl barley for a delightful nuttiness
- Orzo pasta for a Mediterranean twist
Seasonal Adaptations
When asparagus isn’t in season, try:
- Green beans in summer
- Roasted butternut squash in fall
- Roasted brussels sprouts in winter
How to Make Spring Asparagus and Grain Salad
Step 1: Cook the Asparagus
Heat a heavy-bottomed pan over high heat and lightly mist with olive oil. Once hot, add your trimmed and chopped asparagus pieces with a pinch of salt and pepper. Cook for just two minutes, stirring occasionally—you want them bright green and still crisp!
Step 2: Add the Peas
Add the frozen peas directly to the hot pan with the asparagus and toss together for about 30 seconds. This brief cooking time will thaw the peas while maintaining their sweetness and vibrant color. Turn off the heat and transfer everything to a large bowl.
Step 3: Combine the Ingredients
Add your cooked brown rice, thinly sliced radishes, chopped fresh herbs, and grated parmesan to the bowl with the asparagus and peas. Toss everything together gently but thoroughly.
Step 4: Add the Finishing Touches
Zest your lemon directly over the bowl to capture all those aromatic oils. Then juice the lemon (catching any seeds with a small strainer) and drizzle it over the salad. Season with salt and pepper, taste, and adjust seasoning as needed.
Pro Tips for Making the Recipe
- Don’t Overcook the Asparagus: It should remain bright green and slightly crisp—overcooking will make it mushy and dull.
- Toast Your Grains: For extra flavor, toast the brown rice in a dry pan before cooking it according to package directions.
- Herb Preparation: Chop the herbs just before adding them to preserve their vibrant colors and flavors.
- Temperature Matters: This salad tastes best when served slightly warm or at room temperature, not cold from the refrigerator.
How to Serve
As a Side Dish
This salad pairs beautifully with:
- Grilled fish or chicken
- Roasted leg of lamb
- Simple roasted chicken thighs
As a Main Course
If serving as a main dish:
- Arrange over a bed of arugula or mixed greens
- Top with a protein of your choice
- Serve with crusty bread on the side
Make Ahead and Storage
Storing Leftovers
This salad keeps beautifully in an airtight container in the refrigerator for up to 3 days. The flavors actually develop and improve after a day, making it perfect for meal prep.
Freezing
I don’t recommend freezing this salad, as the vegetables will lose their pleasant texture upon thawing.
Reheating
While this salad is wonderful cold or at room temperature, you can gently warm leftovers in a skillet with a splash of water or broth until just warmed through. Be careful not to overheat, which could make the vegetables soggy.
FAQs
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Can I use white rice instead of brown rice?
Yes, absolutely! White rice works well in this recipe, though brown rice adds more fiber and a pleasant nutty flavor. If using white rice, you may want to add a handful of toasted nuts for texture contrast.
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What can I substitute for asparagus when it’s not in season?
Green beans make an excellent substitute and can be prepared exactly the same way. Broccoli is another good option, though you may want to blanch it separately as it takes a bit longer to cook than asparagus.
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Is this salad good for meal prep?
This is a fantastic meal prep option! The flavors actually improve after a day in the refrigerator. For best results, store the herbs separately and add them just before serving to maintain their bright color and flavor.
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Can I make this vegan?
Definitely! Simply omit the parmesan cheese or replace it with a tablespoon of nutritional yeast for a similar umami flavor. You might also want to add some toasted pine nuts or sliced almonds for additional richness.
Final Thoughts
This Spring Asparagus and Grain Salad captures everything wonderful about seasonal cooking—simple ingredients treated with care to highlight their natural flavors. Whether you’re enjoying it as a light lunch, serving it alongside dinner, or bringing it to a potluck, this versatile salad is sure to impress. The combination of tender-crisp vegetables, chewy grains, and bright herbal notes creates something truly greater than the sum of its parts. Give it a try when those first asparagus spears appear at your market, and I guarantee it will become a springtime tradition!
Print
Spring Asparagus and Grain Salad Recipe
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 3 servings 1x
- Category: Salads
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Description
This vibrant Spring Asparagus and Grain Salad combines tender asparagus, peas, fresh herbs, and brown rice for a refreshing, nutrient-packed dish. Finished with a hint of parmesan and zesty lemon, it’s perfect as a light lunch, wholesome side, or a healthy main by adding your favorite protein.
Ingredients
Vegetables & Grains
- 2 heaping cups asparagus spears, trimmed and chopped into one-inch pieces (225 g)
- 1 cup frozen peas (125 g)
- 1.5 cups cooked brown rice (210 g)
- 4 radishes, sliced thin (80 g)
Herbs & Cheese
- Handful each of basil, mint, and parsley, chopped (8 g of each or 24 g total)
- 2 Tbsp good grated parmesan (14 g)
Seasonings & Dressing
- Zest and juice from one lemon (25 g juice)
- 1/4–1/2 tsp kosher salt, more to taste
- Cracked pepper, to taste
- Olive oil spray (for cooking)
Instructions
- Prepare the Asparagus: Heat a heavy-bottomed pan over high heat and spray with olive oil. Trim tough ends from the asparagus and chop into one-inch pieces (225 g). Add asparagus to the hot pan with a good pinch of kosher salt and cracked pepper. Cook for just two minutes, stirring a few times until bright and tender-crisp.
- Add Peas: Add the frozen peas to the asparagus in the hot pan. Toss everything for about 30 seconds to warm the peas and combine flavors. Turn off the heat—this is enough to thaw the peas. Transfer the mixture into a large bowl.
- Combine Remaining Ingredients: Add the cooked brown rice, sliced radishes, fresh chopped herbs, and grated parmesan to the bowl. Toss everything together until well mixed.
- Dress the Salad: Zest the lemon directly into the bowl, then juice it (catching any seeds) and add the juice to the salad. Season with additional salt and plenty of cracked pepper to taste.
- Taste and Serve: Taste the salad and adjust seasoning as needed. Serve immediately as a side dish, or add cooked chicken or extra greens for a heartier meal.
Notes
- For a vegan salad, omit parmesan or use a plant-based alternative.
- Add grilled chicken or tofu for extra protein.
- Great served cold or at room temperature.
- Works well with other cooked grains like quinoa or farro.
Nutrition
- Serving Size: 1 serving (about 1/3 of recipe)
- Calories: 210
- Sugar: 4g
- Sodium: 400mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 5mg
