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.

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.

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.

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.

Spring Asparagus and Grain Salad Recipe

Name: Spring Asparagus and Grain Salad Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 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); Handful each of basil, mint, and parsley, chopped (8 g of each or 24 g total); 2 Tbsp good grated parmesan (14 g); Zest and juice from one lemon (25 g juice); ¼-½ tsp kosher salt, more to taste; Cracked pepper, to taste; Olive oil spray (for cooking)

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

Units Scale

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)

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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