Asparagus Salad

Serves 4

Cue the fireworks it’s local asparagus season. There is nothing better than fresh local produce. It’s a win/win when you buy local, you’re getting the freshest possible produce and you are supporting our Canadian farmers.

This asparagus salad is easy to make and loaded with  flavour and good for you produce.

Your immune system loves fruits, vegetables and fibre, making this a winning recipe.


1 lb (500 g) fresh local asparagus

½ large red pepper, diced

One – 6 oz (170 mL) jar marinated artichoke hearts, well drained, and chopped coarsely

2 tbsp (30 mL) diced fresh parsley


1 tbsp (15 mL) extra olive oil or canola oil

1 tbsp (15 mL) white wine vinegar

½ tsp (2 mL) grainy Dijon mustard

Freshly cracked black pepper to taste


  1. Rinse asparagus well, cut off the woody part of the stem and discard. Steam the spears till tender crisp, heavy on the crisp part. Don’t over cook them. Grey-green droopy spears of over cooked asparagus are a sin in the culinary world.
  2. Once you have reached your desired level of tender/crisp, about 3 minutes, plunge them into a clean sink of cold water to stop the cooking. Drain in a colander.
  3. In a large bowl whisk together the olive oil, vinegar, and the Dijon.
  4. Add the red pepper, artichoke hearts, and the parsley. Toss well.
  5. Cut the asparagus into 1-inch (2.5 cm) pieces keeping the heads intact. Add to the bowl and gently toss. Cover and store in fridge till serving time. It tastes better after a couple of hours but it’s still great if you eat it right away.

Makes approx. 4 cups (1 L) One serving = 1 cup

One serving contains: 80 Calories, 3.4 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 80 mg Sodium, 10.2 g Carbs, 4 g Fiber, 3.6 g Sugars, 4 g Protein

Professional Home Economist Tip

For the fans of raw asparagus, this recipe is just as great without steaming the asparagus. Quicker too.

Asparagus 101 or everything you need to know about asparagus.

Recipe from Healthy Starts Here (Whitecap 2011) photo by Mike McColl

For more heart healthy nutrient rich recipes check out Peace, Love & Fibre on  or 

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